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Tag → 500m Row

Tuesday 03/18/14 Posted by admin on March 17, 2014 • No comments

A. HS Walk Practice

B. Press + 1/2 Press x10
-As Heavy As Possible
-Sets Across

C. 3 intervals of:
500m Row
15 KB Swings 70m/53w
30 Double-Unders

GVCF_14.2_023

Monday 01/13/14 Posted by admin on January 12, 2014 • No comments

A. OTM for 10:00
2 Snatch (advanced)
1 Power Snatch + 1 OHS, x2 (intermediate/beginner)

B. OHS 3X3
-add weight each set

C. 500m row T.T.

Friday 12/27/13 Posted by admin on December 26, 2013 • No comments

Holiday Schedule: Noon Class, 3-530pm Open Gym, 530pm Class

Happy Birthday Tracey J.!

A. 10:00 Bar MU Work,

B. Interval Style, 3 rounds:
500m Row
15 Thrusters 95m/65w
15 Box Jumps 24m/20w

 

Monday 11/25/13 Posted by admin on November 24, 2013 • No comments

Happy Birthday Lance G. and Neal F.!

A. OTM for 5:00
3 Power Snatch @ 80%
Rest 2:00
2 Power Snatch @ 85%
Rest 2:00
1 Power Snatch @ 90%

B. Ring Rows 5x Max Rep
-Goal is body horizontal to the ground with full range of motion (scale accordingly)

C. 500m row TT
-Compare to 9/3/13

Monday 10/14/13 Posted by admin on October 13, 2013 • No comments

A. Deadlift 8-8-8
-75% 1RM
-no touch and go
-no dropping from the top

B. For Time:
500m row
21-15-9
Wall-Balls
CTB Pull-Ups
-10:00 Cut-Off

Tuesday 09/10/13 Posted by admin on September 9, 2013 • No comments

Happy Birthday Laura G.!

A. 5x No Leg Rope Climb
-Rest as needed

B. For Time:
500m (once)
21-15-9
Hang Power Clean (50% of PC max)
HSPU

 

 

Wednesday 06/26/13 Posted by admin on June 25, 2013 • No comments

A. Front Squat
2 sets of 5 reps, 1 set of max rep
-add 10lbs from 5/28/13

B. Good Mornings 5×5
-add 10lbs from 5/30/13
*roughly 65% of RDL 5×5 (RDL is roughly 50% of DL 1RM)

C. For time:
500m row, AFAP
50 burpees