Monthly Archives: July 2019

Wednesday, July 31 on the fly:) updated after

Met-Con WOD: Alternating with a partner: 4 rounds each of: 14/12 Calorie Row/Bike/Ski 7 DB Single Arm Push Press (7L/7R) 3 rounds each of: 12/10 Calorie Row/Bike/Ski 6 Devil’s Press with One DB 2 rounds each of: 10/8 Calories Row/Bike/Ski … Continue reading

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Tuesday, July 30 Gym Open @ 6:00am

PREPARATION: 24/18 Calorie Row Snatch warm-up series with bar 8 Power Snatch + 6 Hang Power Snatch + 4 Hang Squat Snatch + 2 Snatch Balance + 2 Overhead Squats with bar (you may break this up) STRENGTH: Complete 6 … Continue reading

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Monday, July 29 Gym Open @ 6:00am

PREPARATION: Row 600m/480m 5 Strict Press + 5 Push Press + 5 Front Squat with bar 10 Thrusters @ 65/35 5 single Squat Clean Thrusters @ 65 STRENGTH: E2MO2M, for 20:00 (10 rounds): establish a heavy 1 rep Squat Clean Thruster … Continue reading

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Friday, July 26 Gym Open @ 6:00am

PREPARATION: 2 rounds of: Row 18/15 Calories 10 L-Seated 1 Arm DBell Press (5L/5R) 10 DBell Rows (5L/5R) STRENGTH: E2MO2M, Bench Press as follows: Set 1 – 6 reps @ 75% Set 2 – 5 reps @ 77.5% Set 3 … Continue reading

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Thursday, July 25 Gym Open @ 6:00am

PREPARATION: Row/Bike/Ski for 3:00 30 Double Unders (or 20 attempts at doing one) 20 Rubber band Pull Aparts  10 Good Mornings with the bar STRENGTH: Deadlift as follows: 20 reps @ 40% 12 reps @ 55% 10 reps @ 60% … Continue reading

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Wednesday, July 24 Gym Open @ 6:00am

  PREPARATION: Run 2 laps or Row/Bike/Ski 500m 1:00 Wall Sit and then 20 Air Squats 1:00 Front Plank and then 20 Hollow Rocks 1:00 Dead-hang from the bar and then 10 Pull Ups warm up sets of Push Press/Jerk/Split … Continue reading

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Tuesday, July 23 Gym Open @ 6:00am

PREPARATION: Row/Bike/Ski for 4:00 Snatch Warm up 6 Snatch Pulls 6 Snatch High Pulls 4 more of each above with more weight STRENGTH: EMOM, for 6:00 (6 rounds),  as follows: 2 reps of Power Snatch (or Squat Snatch) @ 40%, … Continue reading

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Monday morning, July 22 Gym open @ 6:00am

  PREPARATION: Run/Ski/Bike 30/24 Calories 25 Air Squats + 20 Sit Ups + 15 Push Ups + 10 Goblet Squats + 5 Push Ups 10 Rubber Band-resisted Deadbugs 5 OHS + 5 Front Squats + 5 Back Squats with bar … Continue reading

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Thursday, July 4 to Saturday, July 20 GYM CLOSED:(

Some of the action that awaits us…

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Wednesday, July 3 Gym Open @ 6:00am

PREPARATION: Row/Ski/Bike for 4:00 3 sets of 3 reps of Jerk Balance     3 sets of 3 reps of Tall Jerks STRENGTH: E2MO2M, for 16:00 (8 rounds), complete the following Complex: 1 Hang Power Clean + 1 Power Clean … Continue reading

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