Monday 8/20 - Pickle Juice Strength: Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 70% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets. WOD:…
2018 08 19
Monday 8/20 Skill: Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Side Plank x 30 seconds each side WOD: For time: 1000…
2018 08 19
Monday 8/13 - Atlas Oly: Power Snatch 4x1 @ 75% 4x1 @ 80% 2x1 @ 85% 1x1 @ 90% WOD: 15 min AMRAP 30 Alt DB Power Snatches 45-50/30-35 200m Run 100ft DBall Bear Hug Carry AHAP Score is weight/rounds + reps Tuesday 8/14 - One Love Oly: Power Clean…
2018 08 10
Monday 8/13 Strength: Push Press 5x5 WOD: 15 min AMRAP 80 Single Unders Max DB/KB Strict Press 200m Single Arm Farmers Carry Score is weight/number of Strict Presses Tuesday 8/14 Strength: Deadlift Build to Heavy 4 Partner WOD 6 rounds of (3 rounds each) In 3 minute intervals 15/12 Calorie…
2018 08 10
They'll be no suffering with this succotash. Using the freshest and best that late summer offers both adults and children will not only be eating their veggies but going for seconds! Ingredients 2 cups frozen baby lima beans 4 slices nitrate/nitrite free bacon 1 cup chopped vidalia onion 4…
2018 08 10
Monday 8/6 - Life Insurance Strength: Superset 3 Sets of 8 to 10 Bench Press 6 to 10 Strict Ring Dips Rest 2 minutes WOD: 5- 2 minute rounds of 100m run Max Bar Facing Burpees in remaining time Rest 1 minute Score is weight/number of reps Tuesday 8/7 -…
2018 08 03
Monday 8/6 Strength: Front Squat 5x5 WOD: 8 min AMRAP 10 DB Front Rack Lunges 50 Single Unders Score is weight/rounds + reps Tuesday 8/7 Strength: 2 Sets of 10 Single Arm KB Deadlifts (each) 100m Single Arm Farmer Carry (each) 100m Sinlge Arm Overhead Carry (each) WOD: 10 min…
2018 08 03
Monday 7/30 - Bad Habit Strength: Front Squat 2x6 @ 70% 2x4 @ 75% 1x4 @ 80% WOD: 15 min EMOM 3 HSPU + 1 Hang Power Clean (Heavy) Score is weight/rounds completed Tuesday 7/31 - Polar Cup Strength: 12 min EMOM 1 (+1) Strict Pull Up Partner WOD: For…
2018 07 27
Monday 7/30 Strength: 5 Rounds 10 DB Bench Press Max Unbroken Strict Pull Ups Rest 2 minutes WOD: Every 2 minutes for 18 minutes 1) 200ft Sled Push 2) 100m Farmer Carry 3) 15 Tire Flips Score is weight/rounds completed Tuesday 7/31 Strength: Rear Foot Elevated DB Split Squats 5…
2018 07 27
Athlete of the Month: Sunny Parsons
"If you are looking for Sunny in class, you can usually find him laying on the floor by the fan. Not because he is lazy, but more so because he gives 110% every day, I think this character trait really defines who he is. It's been almost a year since…
2018 07 27