Wed. Aug. 26-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP 10 Front Squats 10 Push-Ups 10 Arm Haulers 10 Dips Pidgeon Stretch STRENGTH 8×4 Front Squat WOD 10-8-6-4-2 HSPU 5-4-3-2-1 MUs BARBELL CLUB WORK 1. barski cleans:  (all cleans are from the hang and no straps are allowed). you will perform 3 reps for each set. work up to 70%x3 reps x 5 sets. 2. clean pulls: work up to 90%x3, 95%x3, 100%x2, 105%x1.  straps are allowed. 3. front squat+jerk: 3+1 x 5 sets.  work up to a perceived exertion of a 7-8…..not much more than that. 4. hanging leg raise: 50 reps, or toes to bar or...

Tues. Aug. 25-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP 5 Snatch 5 Clean 5 Deadlifts 2 MUs Jog D&B STRENGTH EMOM x 10min E: 1 KB Snatch + 1 S2O O: 10 Sit-Ups WOD “Doozer’s Make It or Break It” 11 MUs 12 Rounds: 1 Snatch 2 Cleans 1 Shoulder 2 Overhead 2 Deadlifts (Body Weight) Finish: Sprint Down & Back BARBELL CLUB WORK 1. front squat: work up to 75% x 3 reps x 10 sets 2. back squats: work up to %80×3 reps x 3 sets. (do 5 box jumps at good height after each set of back squat) 3. back extensions x 10 reps x 3 sets use weight on...

Mon. Aug. 24-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP 5 Hang Power Snatch 5 Down & Finish 5 D&F High Elbow 20 DUs PVC Circle STRENGTH EMOM x 8min 2 Hang Power Snatch WOD 3min AMRAP (135/95) 3 Snatch 20 DUs Rest 3min 4min AMRAP (115/80) 4 Snatch 20 DUs Rest 4min 5min AMRAP 5 Snatch (95/65) 20 DUs BARBELL CLUB WORK 1. BARSKI SNATCH:  (all snatches are from the hang and no straps are allowed). you will perform 3 reps for each set. work up to 70%x3 reps x 5 sets. 2. snatch pulls: work up to 90%x3, 95%x3, 100%x2, 105%x1.  straps are allowed. 3. snatch balance no dip: work up to a heavy single.  this will  not be very much weight.  get to the heavy single in 3 sets after a warm up.  then…..snatch balance with a dip: get to a heavier single than first exercise in 3 sets. 4.  50 total evil wheels!!  if you do not have an evil wheel put a 5 lb plate on any bar.  put knees on ab mat…roll bar out to a complete position and touch nose or forehead on floor….pause 2 sec…..return to kneeling position.   (this is really...

Sat. Aug. 22-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk PARTNER WOD 1 mile Run -then- 6 RFT 10 Front Squats (135/95) 10 C2B 10 KBS (70/55) BARBELL CLUB WORK 1. snatch: work up to a max in 3 sets after your warm up.  just like in a contest, warm up, then you get the 3 sets to get a max.  rest 15 min 2. clean and jerk: same as...

Fri. Aug. 21-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP Hip Opener Spiderman 5 Hang Squat Cleans 5 Front Squats 5 Box Jumps STRENGTH EMOM x 8min 1 Squat Clean (75-80%) WOD 5 RFT 10 Burpee Box Jumps 100m Run BARBELL CLUB WORK REST...