Monthly Archives: October 2019

Thursday, October 31 Gym Open @ 6:05am

PREPARATION: Row/Ski 600m or Bike 1200m 10 Hip Hinges at wall – be deliberate 10 Lilly Shrugs (to activate your Lats) 10 Hyper-aggressive Med Ball throws to wall (crank the CNS) 10 Opposite Toe Touches STRENGTH: Using 100% of your … Continue reading

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Wednesday, October 30 Gym Open @ 6:05am

PREPARATION: Row 750m/600m 10 Double KB Swings 10 Double KB Power Cleans STRENGTH: 20:00 on the clock: build to a heavy Hang Power Clean Met-Con WOD: 3 Rounds of the following for time: 16 Box Jumps  14 DB Goblet Squats … Continue reading

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Tuesday, October 29 Gym Open @ 6:05am

PREPARATION: Row/Ski/Air Assault 4:00 easy https://www.catalystathletics.com/video/1435/Drills-For-A-Better-Muscle-Snatch/ STRENGTH: 5 single reps of Muscle Snatch from the Power Position (PP) 3 reps of Muscle Snatch from the PP heavier 2 reps of Muscle Snatch from the PP heavier again 1 rep of … Continue reading

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Monday, October 28 Gym Open @ 5:00pm

PREPARATION: Row/Ski/Air Assault for 500m or Bike for 1000m 20 Air Squats + 10 Goblet Squats 10 Seated Wall Slides 10 reps of the complex (KB clean + turn in bottom + Press to Standing Overhead) 10 Slam Balls STRENGTH: … Continue reading

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Friday, October 25 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike for 3:00 10 reps of  DB Press 8 reps of DB Flyes 8 reps of KB Push Ups STRENGTH: Using 100% of last week’s Max, Bench Press as follows: 7 reps @ 50%  6 reps @ 60% 5 … Continue reading

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Thursday, October 24 Gym Open @ 6:05am

PREPARATION: Row/Ski 750m or Bike 1500m 2 rounds of: 5 RDL’s 5 Sumo Stance RDL’s 5 Front Squats 5 Rev Lunges each leg 5 Goodmornings 5 Bent Over Rows STRENGTH: Using 100% of your Max, Deadlift as follows: 7 reps … Continue reading

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Wednesday, October 23 Gym Open @ 6:05am

PREPARATION: Row/Run/Ski/Bike for 4:00 “Hip Hinge Thingies” near the wall:) 20 Air squats + 15 Goblet Squats Monster Band Walks View this post on Instagram We want to maintain a fairly constant back angle through the first pull, although we’ll … Continue reading

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