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Tuesday 1.24.17 Posted by admin on January 23, 2017 • No comments

A. Warmup:
DROM
500m row
30 Wall balls
then,
8:00 HS Work

B. For time:
21-15-9
Power Clean & Jerk, 135/95
T2B (Sub SLSU)

C. Cooldown:
30 banded Pull aparts
30 Banded Rows
3 x 1o each
Front raise, lateral raise, reverse fly

Monday 1.23.17 Posted by admin on January 22, 2017 • No comments

A. Warmup:
3 sets of:
8 RKB Swings
8 Goblet Squats

B. 20 rep Back Squat @ 60-65% 1 RM

C. RDL 5 x 5 @ 60% of DL 1RM
-or add 5-10lbs from 1/13

D. Cooldown:
3:00 couch stretch
3:00 Lizard Stretch

Saturday 1.21.17 Posted by admin on January 20, 2017 • No comments

REMINDER:
1. Body Fat Testing using the Bod Pod at the gym today Saturday, January 21st from 8am – 1pm. Slots are in 15 minute increments. Sign up using the link below, and go to the date of the event. Choose the best time slot for you!
*With the BOD POD, you’ll experience none of the risks and discomfort associated with underwater submersion, x-rays, electrical current, and pinching with calipers. During testing, you just sit inside the BOD POD for less than 4 minutes.

2. Olympic Lifting class starts on Tuesday, January 24th. The class meets every Tuesday & Thursday from 5:30pm – 7pm for 6 weeks (12 total classes). The goal of this course is to build proficiency and strength in both the main lifts (snatch and clean & jerk). Beginner to advanced athletes are encouraged to enroll to get more exposure to the lifts.

Today’s Workout:

Teams of 4:
For time:
800m run
Max rep power cleans
800m run
Max rep plate burpees (weight ground to overhead)
800m run
Max rep weighted lunge (back rack

*2 team members run 800m while the other 2 complete the required movement for max reps. When the first 2 partners  return from the run, switch. keep track of total reps, subtract from time at the end for score.

Friday 1.20.17 Posted by admin on January 19, 2017 • No comments

REMINDER:
1. Body Fat Testing using the Bod Pod at the gym tomorrow Saturday, January 21st from 8am – 1pm. Slots are in 15 minute increments. Sign up using the link below, and go to the date of the event. Choose the best time slot for you!
*With the BOD POD, you’ll experience none of the risks and discomfort associated with underwater submersion, x-rays, electrical current, and pinching with calipers. During testing, you just sit inside the BOD POD for less than 4 minutes.

2. Olympic Lifting class starts on Tuesday, January 24th. The class meets every Tuesday & Thursday from 5:30pm – 7pm for 6 weeks (12 total classes). The goal of this course is to build proficiency and strength in both the main lifts (snatch and clean & jerk). Beginner to advanced athletes are encouraged to enroll to get more exposure to the lifts.

Today’s Workout:

A. Warmup:
3 sets of:
:30 L-Hang
3 Wall Walks
10 Pushups

B. Complete the following:
21 Thrusters, 115/80
21 C2B Pullups21 Cals on Assault Bike
Rest 5:00
15 Thrusters
15 C2B Pullups
15 Cals on Assault Bike
Rest 4:00
9 Thrusters
9 C2B Pullups
9 Cals on Assault Bike

C. Cooldown:
10:00 Foam rolling

Thursday 1.19.17 Posted by admin on January 18, 2017 • No comments

REMINDER:
1. Body Fat Testing using the Bod Pod at the gym this Saturday, January 21st from 8am – 1pm. Slots are in 15 minute increments. Sign up using the link below, and go to the date of the event. Choose the best time slot for you!
*With the BOD POD, you’ll experience none of the risks and discomfort associated with underwater submersion, x-rays, electrical current, and pinching with calipers. During testing, you just sit inside the BOD POD for less than 4 minutes.

2. Olympic Lifting class starts on Tuesday, January 24th. The class meets every Tuesday & Thursday from 5:30pm – 7pm for 6 weeks (12 total classes). The goal of this course is to build proficiency and strength in both the main lifts (snatch and clean & jerk). Beginner to advanced athletes are encouraged to enroll to get more exposure to the lifts.

Today’s Workout:

A. Warmup:
500m row, quick pace
25 Thrusters, 45/35

B. Clean & Jerk 3-3-3-1-1-1
-add weight each set
*build from 1/3

C. 5 sets of:
5-10 GH Raises
5-10 Ring Rows

D. Cooldown:
3:00 Frog Stretch
30 Banded pull aparts, :04 negative

Wednesday 1.18.17 Posted by admin on January 17, 2017 • No comments

REMINDER:
1. Body Fat Testing using the Bod Pod at the gym this Saturday, January 21st from 8am – 1pm. Slots are in 15 minute increments. Sign up using the link below, and go to the date of the event. Choose the best time slot for you!
*With the BOD POD, you’ll experience none of the risks and discomfort associated with underwater submersion, x-rays, electrical current, and pinching with calipers. During testing, you just sit inside the BOD POD for less than 4 minutes.

2. Olympic Lifting class starts on Tuesday, January 24th. The class meets every Tuesday & Thursday from 5:30pm – 7pm for 6 weeks (12 total classes). The goal of this course is to build proficiency and strength in both the main lifts (snatch and clean & jerk). Beginner to advanced athletes are encouraged to enroll to get more exposure to the lifts.

Today’s Workout:

A. Warmup:
3 sets of:
10 good mornings
10 Front Squats
10 Ring Dips

B. For time:
3-6-9-12-15-18-21
Hang Power Snatch, 115/80
T2B
-1 Rope Climb after each set (scale up: Legless)

C. Cooldown:
3 x 15 weighted back extensions
3:00 hip stretch, each side

Tuesday 1.17.19 Posted by admin on January 16, 2017 • No comments

REMINDER:
1. Body Fat Testing using the Bod Pod at the gym this Saturday, January 21st from 8am – 1pm. Slots are in 15 minute increments. Sign up using the link below, and go to the date of the event. Choose the best time slot for you!
*With the BOD POD, you’ll experience none of the risks and discomfort associated with underwater submersion, x-rays, electrical current, and pinching with calipers. During testing, you just sit inside the BOD POD for less than 4 minutes.

2. Olympic Lifting class starts on Tuesday, January 24th. The class meets every Tuesday & Thursday from 5:30pm – 7pm for 6 weeks (12 total classes). The goal of this course is to build proficiency and strength in both the main lifts (snatch and clean & jerk). Beginner to advanced athletes are encouraged to enroll to get more exposure to the lifts.

Today’s Workout:

A. Warmup:
21-15-9
DB Snatch
Wall Balls
*easy pace

B. Strict Press 3-3-3-1-1-1
-add weight each set
*Build from weights used on 12/8

C. 3 sets of:
10 Pendlay Rows
Max rep wide grip pullups

D. Cooldown:
3 x 1:00 Planks, pushup position