April 18, 2015

Rest Day

April 19, 2015

Rest Day

April 17, 2015

Strength: “Bring Sally Up”

Partner Workout!

For time:

200 Snatch (95/65)

100 Push Press (95/65)

50 Tuck Jumps

*One partner work one partner rest in walking or jumping prone

April 16, 2015

Strength: Bench Press 5×5

OPEN GYM

*By popular demand on the survey we will be having open gym time and I am in the process of working on a Saturday schedule in addition to open gym during the week.  This time should be used for 1 on 1 training (please ask us so we know what you want to work on), focus on mobility, work on skills or strength, make up a workout missed, or create your own workout for the day.

April 15, 2015

“Kelly”
5 Rounds for time of:
Run 400m
30 Box Jumps
30 Wall Balls (20/15)

Compare to December 22, 2014

April 14, 2015

Thank you to those that have already filled out the survey and thank you for being honest.  I am reading each one and taking all into consideration.  If you feel comfortable elaborating on your answers with any suggestions or feel like there are items missing on the survey that you would like to discuss please email me.

Strength: Deadlift EMOM for 10 Minutes: Double reps at 50% (very slow negatives)

As Many Reps As Possible in 4 Rounds of:

1 Minute: Double Unders

1 Minute: Stick Jumps

1 Minute: Burpees

1 Minute: Rest (active rest no sitting or laying)

Compare to December 5, 2014

April 13, 2015

PLEASE TAKE A FEW SECONDS AND FILL OUT THIS ANONYMOUS SURVEY!  https://www.surveymonkey.com/s/GZGG6BB (YOU WILL NEED TO COPY AND PASTE IN YOUR BROWSER)

Strength: Clean Progressions

5 Rounds For Time of:

10 Squat Clean Thrusters (135/95)

10 Chest to Bar Pull Ups

10 Weighted V-Ups (20/15)

April 12, 2015

Rest Day

April 11, 2015

Rest Day

April 10, 2015

Strength: Power Clean Progressions

As Many Rounds As Possible in 15 Minutes of:

8 Wall Balls (20/15)

12 Burpees

16 Ring Dips