Category Archives: Uncategorized

Friday, October 20 Gym Open @ 6:15am

PREPARATION: Row 300m 10 Posterior Tilt Knee Raise with Reverse Crunch kinda’ thing (Dr. Jacoh Harden) 10 PVC Raise while lying face-first on floor 10 DB Incline Press STRENGTH: Bench Press as follows: 8 reps @ 65% 5 reps of … Continue reading

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Thursday, October 19 Gym Open @ 6:15am

PREPARATION: Row 40 calories 10 steps of X-Band Walk 10 Reverse Hypers 10 Glute Bridges STRENGTH: Deadlifts as follows: 5 reps @ 40% 4 reps @ 50% 3 reps @ 65% 2 reps @ 75% 1 rep @ 85% 1 … Continue reading

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Wednesday, Squatober 18 Gym Open @ 6:15am

PREPARATION: 10 reps of Push Press from knees (use hips to drive bar) 10 Tricep Rope Push-downs 1:00 upside down in a Handstand or version STRENGTH: Every 2 minutes, for 16 minutes (8 sets): 1 rep of Power Clean & … Continue reading

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Tuesday, Squatober 17 Gym Open @ 6:15am

PREPARATION: Row 400m 10 High Hang Power Snatch with bar 8 Hang Power Snatch with bar 6 Split Snatch with bar STRENGTH: Every 2 minutes, for 6 minutes (3 sets): 2 reps of High Hang Snatch @ 70+% followed by… … Continue reading

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Monday, Squatober 16 Gym Open @ 5:15pm

https://journal.crossfit.com/article/adaptive-athlete-casey-acree-bar-muscle-ups PREPARATION: Run 2 laps 10 Jump Squats 10 KB Taters 10 Jumping Lunges 20 Double Unders STRENGTH: Back Squats as follows: 8 reps @ 50% 8 reps @ 55% 6 reps @ 60% 6 reps @ 65% 4 reps @ … Continue reading

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Friday, October 13

Throwback to March 20, 2015 PREPARATION: Row for 4 minutes 10 reps of Incline DB Press 8 reps of Incline Press 6 reps of KB Push Ups STRENGTH: Bench Press as follows: 10 reps @ 60% 8 reps @ 70% … Continue reading

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Thursday, October 12 Gym Open @ 6:15am

Sean is traveling with the PM to Washington and Mexico:) PREPARATION: Run 1 lap Row 24 Calories Airdyne 20 Calories 15 reps of Top-down Romanian Deadlifts (RDL) using pins STRENGTH: Deadlifts as follows: 1 set of 6 reps @ 50% … Continue reading

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