Monthly Archives: June 2017

Friday, June 30, 2017

Workout Intent:  Essentials Strength/Skill: Warm Up: 2 Sets: Face Pulls x 12-15 Bent Over YTW x 10 ea. Banded Squat x 5 Banded Wall Sit x 20 Seconds Banded Lateral Steps x 5 ea. Strength: 8 Sets: Hang Power Clean + … Continue reading

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Thursday, June 29, 2017

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: For Time: 400m Run 40 Step Ups 40 Renegade Row 40 Calorie Row 40 Renegade Row 40 Step Ups 400m Run Additional: 10 Minutes Mobility—- Coaches choice Performance Strength/Skill: Warm … Continue reading

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Wednesday, June 28, 2017

Workout Intent:  Essentials Strength/Skill: Warm Up: 2 Sets: Banded Glute Activation Series x 10 ea. Elbow on Knee External Rotation x 10 ea. Heels on Bench/Box Hip Bridge x 12-15 Side Lying DB Lateral Raise x 10 ea. Plank Hold … Continue reading

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Tuesday, June 27, 2017

Workout Intent:  Upper Body pushing and pulling strength.  Weight should be light enough for you to perform at least 12-15 unbroken reps when fresh.  Work with your partner, focus on good technique and proper foot technique on the rope.  Comp … Continue reading

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Monday, June 26, 2017

Workout Intent: After last week of testing we’re going to perform a deload week and give everyone a chance to recover a little bit before we resume the next strength cycle.  Goal for the workout today is to move through each … Continue reading

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Friday, June 23, 2017

Parking Warning:  The front part of the building is being repaired so there is scaffolding up in front of the building.  Please use the east side entrance (Unit C) in to come into the gym.  The parking lot will be … Continue reading

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Thursday, June 22, 2017

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: A) 8 Sets: (Tabata 20 Seconds on/10 Seconds Rest) Row For Calories Rest 1 Minute B) For Time: 100 yard Shuttle Slamball Bear Crawl Push (Every 10 yards perform 5 … Continue reading

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Wednesday, June 21, 2017

Workout Intent: Essentials Strength/Skill: Warm Up: Snatch Complex Strength: A) 6 Sets: Hang Power Snatch + Overhead Squat + Snatch B) 6 Sets: Hang Power Clean + Front Squat + Clean Skill: WOD: For Time: 1 Mile Run Additional: Mobility … Continue reading

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Tuesday, June 20, 2017

Workout Intent:  Upper Body pushing and pulling strength test.  For Annie, goal is to perform it under 10 Minutes so if you’re not there yet scale accordingly.  Comp athletes use the butterfly pull ups between each set as smooth easy … Continue reading

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Monday, June 19, 2017

Parking Warning:  The front part of the building is being repaired so there is scaffolding up in front of the building.  Please use the east side entrance (Unit C) in to come into the gym.  The parking lot will be … Continue reading

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