Monthly Archives: March 2018

Friday, March 30 Gym Open @ 7:00am

PREPARATION: Row 400m 10 Seated Floor Press with Barbell 8 Incline Press with DB 6 Incline DB Flyes STRENGTH: Bench Press, supreset with Barbell Curls in brackets, as follows 5 reps @ 60% (5 reps of Curls) 3 reps @ … Continue reading

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Thursday, March 29 Gym Open @ 6:15am

PREPARATION: Row 4 minutes 10 Good Mornings 10 Top-down RDL hang from Pull Up bar for 1 minute STRENGTH: Deadlifts: build to a heavy triple today in 6 sets then: perform 3 sets of 3 reps @ 80% of your … Continue reading

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Wednesday, March 28 Gym Open @ 6:15am

PREPARATION: Row 21 Calories 10 Hand-Release Push Ups 5 Toes to Bar 5 Hang Power Cleans @ 65/45 STRENGTH: Build throughout the following: 5 single reps of Squat Clean from the blocks 3 reps of Hang Power Clean  3 reps … Continue reading

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Tuesday, March 27 Gym Open @ 6:15am

PREPARATION: Row 500m Snatch Barbell warm-up STRENGTH: Today we will practice Snatches from the blocks to focus on the pull and the pull under the bar:) Met-Con WOD: Recovery Action: Row 750m REST the time it took Row 500m REST … Continue reading

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Monday, March 26 Gym Open @ 5:15pm

Diana and Brendan enjoying the sunshine Saturday morning:) PREPARATION: Run, Row, Ski or Bike for 3:00 20 Air Squats 15 Goblet Squats 10 Thrusters with KBs STRENGTH:  Back Squat as follows: 1 set of 8 reps @ 40% 1 set … Continue reading

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Friday, March 23 Gym Open @ 6:15am

PREPARATION: Row 500m 10 Thrusters with bar 5 Chest to Bar Pull Ups 6 Thrusters with 65/35 4 Chest to Bar Pull Ups 4 Thrusters with 100/65 2 Chest to Bar Pull Ups STRENGTH: Met-Con WOD: OPTION 1> WORKOUT 18.5 … Continue reading

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Thursday, March 22 Gym Open @ 6:15am

  Throwback pic to March 22, 2016:) PREPARATION:  2 rounds of: 250m Row 10 Pistols 10 Russian Twists 10 Single Leg KB Deadlifts STRENGTH: Deadlifts as follows:  Warm up set of 6 reps @ 50% Warm Up set of 5 … Continue reading

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