Monthly Archives: July 2013

Thursday 130801

Essentials Strength/Skill: Warm Up: 2 Rds NFT: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Hang Power … Continue reading

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Wednesday 130731

Congrats to Lauren and CJ on the Birth of their Son, Silas Joel Lovett (SJ).  He was 6 LBs 11 oz, 20 Inches long, and already has a 35 in. vertical and runs a 4.35 40 yrd dash.  (Impressive!!!) Essentials … Continue reading

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Tuesday 130730

Essentials Strength/Skill: Warm Up: 3 Sets: Muscle Clean x 3 Supine Row x 8-10 KB Swing x 10-12 Standing Broad Jump x 4-6 Strength: 4 Sets: (Every 2 Minutes) 3 Hang Power Clean + 1 Jerk Double Unders x 10-20 … Continue reading

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Monday 130729

Essentials Strength/Skill: Warm Up: 400m Run 20 Lunges 20 Push Ups Strength: 4 Sets: Front Squat x 6-8 @ 20X1 Supine Row x 8-10 @ 2111 Skill: Renee’s B-Day WOD: 8 Rds For Time: 12 Wall Squats 12 Burpee 12 … Continue reading

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Saturday 130727

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: MB Clean WOD: With a Partner Complete For Time: 100 MB Clean (Every time switch or break equals 10 Air Squat Each) 100 Wall Ball (Every Time partners switch or break … Continue reading

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Friday 130726

Essentials Strength/Skill: Warm Up: 600m Run Strength: Skill: Deadlift Technique WOD: Every 3 Minute for 6-8 Sets: 5 Deadlift 13 Push Up 9 Box Jump Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: 600m Run Strength: Skill: Deadlift Technique WOD: … Continue reading

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Thursday 130725

Essentials Strength/Skill: Warm Up: “Iron Shoulder Series” Strength: 3 Sets: Wt. Ring Dips (Stationary Dips) x 8-10 RDL x 6-8 @ 2111 Skill: WOD: 10-1 Burpee Shoulder to Overhead 115/80 Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: “Iron Shoulder … Continue reading

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Wednesday 130724

Essentials Strength/Skill: Warm Up: 3 Rds NFT: Muscle Clean x 5 Front Squat x 5 Box Jumps x 8-10 Strength: 5 Sets: (Every 90 Seconds) Hang Power Clean + Power Clean + Front Squat Skill: WOD: 5 Rds For Time: … Continue reading

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Tuesday 130723

Quick announcement to all athletes:  Please do your absolute best to maintain a sense of urgency during class.  We’re lucky to have help this week from all the coaches, but remember that they have other jobs as well and need … Continue reading

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Monday 130722

We’re going to try this again since we weren’t able to get it in on Saturday. Essentials Strength/Skill: Warm Up:3 Sets: :15 Seconds Plank Hold :15 Seconds Side Plank RT :15 Seconds Side Plank LT :15 Superman Hold Strength: 3 … Continue reading

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