Thursday, 30 October 2014

October 31, 2014

Strength:
Speed Deadlift
10 X 3 @ 60%

Skill Practice
Muscle up or Lever Practice

WOD:
8 Minute AMRAP
20 Double Unders
3 Power Snatches (115/75)
20 Double Unders
6 Power Snatches (115/75)
20 Double Unders
9 Power Snatches
Continue this pattern for the remainder of the time

Please don't forget to wear your Halloween costume to class. Best costume gets a prize!!!

Wednesday, 29 October 2014

October 30, 2014


Please don't forget to wear your costume October 31. Prize for the best costume!!!

Strength:
Power Clean
3-3-3-3-3

Clean Pulls
3-3-3-3-3

WOD:
21-15-9
Front Squat (155/95)
Pull Up

Note: Next week we will start another cycle of complexes. They were so much fun last time!!!

Tuesday, 28 October 2014

October 29, 2014

Strength:
Speed Push Press
10 (sets) X 3

Barbell Row
5-5-5-5-5 (building heaviest)

WOD:
4 Rounds
30 Kettlebell Swings
20 Handstand Push Ups
10 Overhead Squats (135/95)

Note: The sign up list is up for the Paleo Challenge. We will meet on Sunday at 1:00 PM to go over details of what it involves including the point system and how you lose points (such as having an entire pizza). 

Monday, 27 October 2014

October 28, 2014


Strength:
Power Snatch
3-3-3-3-3

Snatch Pulls
3-3-3-3-3

Front Rack Walking Lunge
5 Sets of Two Lengths
Plus Strict Pull Ups
Rest 60 Seconds

Intro To Weightlifting: Cleans

Sunday, 26 October 2014

October 27, 2014

Back Squat
10-10-10-10

Strict Toes to Bar
5 Sets of max reps (increase from October 21)

WOD:
3 Rounds
5 Power Cleans (135/95)
7 Push Ups
9 Pull Ups
Rest 90 Seconds
3 Rounds
4 Power Cleans
6 Push Ups
8 Pull ups
Rest 60 Seconds
3 Rounds
3 Power Cleans
5 Push Ups
7 Pull Ups

Friday, 24 October 2014

October 25, 2014

Partner WOD:
Squat 15000 Pounds
Shoulder to Over head 8000
Between you and your partner, you must squat 15000 pounds. You can use any type of squat (example: 100 back squat. Must complete 150 back squats total. Same as shoulder to over head)

Thursday, 23 October 2014

October 24, 2014

Strength:
Split Jerk
1-1-1-1-1

WOD:
"Nutts"
This was the first Canadian hero WOD
10 Handstand Push Ups
15 Deadlift (250/165)
25 Box Jumps
50 Pull Ups
100 Wall Balls
200 Double Unders