Monday 02.01.10 - Class WOD
Bench Press x 5, 3, 3, 3, 3, 3
Strength Cycle Week 2 Day 1
Post loads to our message board.
January 2010
Monthly Archive
Sun 31 Jan 2010
Fri 29 Jan 2010
Saturday 01.30.10 - I’m in, if you’re in!!
I’ll (Blake) make the trek to the gym, so if anyone wants to show up, we’ll come up with a good workout of our own.
Thu 28 Jan 2010
Friday 01.29.10 - Class WOD
3-6-9-12-15 rep rounds of Sumo deadlift High Pull (Guys use 95 lb, Gals use 65 lb)
Alternate with
15-12-9-6-3. Ring dip (or scaled version)
Post times to our message board.
Wed 27 Jan 2010
Thursday 01.28.10 - Class WOD
Front Squat x 5, 3, 3, 3, 3, 3
Strength Cycle Week 1 Day 2
Post Loads to our message board.
Wed 27 Jan 2010
Wednesday 01.27.10 - Class WOD
Every minute on the minute:
Power Clean & Jerk x 1 (Guys use 135 lb, Gals use 95 lb)
Increase reps by 1 each minute until you reach failure to complete prescribed reps in 1 minute.
Post Rounds completed before failure to our message board.
Tue 26 Jan 2010
Tuesday 01.26.10 - Gunny’s Grind
For time:
Double Unders x 38
Med Ball Cleans x 38 (Guys use 20 lb, gals use 14 lb)
DB Shoulder Press x 38 (Guys use 30 lb DB’s, gals use 15 lb DB’s)
Weighted Air Squat x 38 (use sandbag, weighted vest, or hold dumbbell to chest)
Run 1 mile (Weighted Vest Optional)
Post Times to our message board.
Sun 24 Jan 2010
Monday 01.25.10 - Class WOD
Deadlift x 5, 3, 3, 3, 3, 3
Strength Cycle Week 1 Day 1
Post loads to our message board.
Sat 23 Jan 2010
Saturday 01.23.10 - Class WOD
DB 1-arm Power Snatch x 10 R/L (Guys use 40 lb DB, Gals use 20 lb DB)
DB 1-arm Push Press x 10 R/L (Guys use 40 lb DB, Gals use 20 lb DB)
DB 1-arm Power Snatch x 8 R/L (Guys use 40 lb DB, Gals use 20 lb DB)
DB 1-arm Push Press x 8 R/L (Guys use 40 lb DB, Gals use 20 lb DB)
DB 1-arm Power Snatch x 6 R/L (Guys use 40 lb DB, Gals use 20 lb DB)
DB 1-arm Push Press x 6 R/L (Guys use 40 lb DB, Gals use 20 lb DB)
Post times to our message board.
Thu 21 Jan 2010
Friday 01.22.10 - Class WOD
Run 200M
Pull-ups x 30
Run 200M
Double Unders x 50
Run 400M
Pull-ups x 15
Run 400M
Double Unders x 25
Run 200M
Pull-ups x 30
Run 200M
Double Unders x 50
Post times to our message board.
Thu 21 Jan 2010
Thursday 01.21.10 - Class WOD
Complete 3 rounds for time:
10 Standing Broad Jumps
21 KB Swings (Guys use 28 kg, Gals use 20 kg)
24 Push Ups
Post times to our message board.
