Monthly Archives: February 2018

Tuesday, F(ab)ruary 20 Gym Open @ 6:15am

PREPARATION: Row 500m 10 Renegade Rows on TRX straps… (new skill) Snatch warm-up as usual STRENGTH: In 15 minutes build to today’s heavy-ish snatch, and then… For max load, in 3 minutes: 5 Snatches Event Rules: You only get a … Continue reading

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Monday, F(ab)ruary 19 Gym Open @ 4:00pm

Family is always the number one priority – and our gym family is a big part of mine – thanks for being such a great group of people PREPARATION: Row 24/20 Calories 10 Goblet Squats with a 2 second pause … Continue reading

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Sunday, F(ab)ruary 18 Gym Open @ 9:00am

PREPARATION: Row 30 calories 10 Push Ups 10 Sit Ups 10 Seated (on floor) BB Presses STRENGTH: PART A> PART B> 5 Strict Press + 1 Push Press (start @ 60% of your Strict Press Max and increase) 4 Strict … Continue reading

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Friday, F(ab)ruary 16 Gym Open @ 6:15am

PREPARATION: Row 18 Calories 20 reps of Bench with bar 20 reps of Rubber Band Pull-aparts 20 Push Ups STRENGTH:   Met-Con WOD: AMRAP in 5:00 of: Wall Balls EMOM perform 5 Deadlifts @ 185/135 REST 2:00 Complete the following … Continue reading

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Thursday, F(ab)ruary 15 Gym Open @ 6:15am

  PREPARATION: Row 500m/400m 10 Top-down RDL with light weight 8 High Pulls with weight ^ 6 Rope Pully Pulls STRENGTH: Using 100% of your recent Deadlift Max, complete the following:  1 set of 5 reps @ 50% 1 set … Continue reading

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Wednesday, F(ab)ruary 14 Gym Open @ 6:15am

Coach Strachan and his monster calves crush a Biathlon on the Ski Erg after school PREPARATION: Row 24 calories 40 Double Unders or 80 Single Unders (after 5 legit DU attempts) 10 Hollow Rocks 6 Hang Power Cleans 5 Hang Squat … Continue reading

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Tuesday, F(ab)ruary 13 Gym Open @ 6:15am

PREPARATION: Row 500m 15 reps of Seated Shoulder Press 15 reps of Bent-over Row STRENGTH:   Met-Con WOD: WE will give 9 holes a try:

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