Wednesday, 26 November 2014

November 27, 2014

The timeline of our gym. Started off in 400 square feet at the Live Well, move to a warehouse with no heat while the renos were being finished. Then we had 2800 square feet and now we have just under 5,000 square feet. Its been a roller coaster 
Strength:
Clean + Jerk
2+1 - 2+1 - 2+1 - 2+1

Clean Pulls
3-3-3-3-3

WOD:
Tabata
8 Rounds
20 Seconds work
10 Seconds rest

Shoot Throughs
Kettlebell Swing
Shoulder Taps

Tuesday, 25 November 2014

November 26, 2014


Strength:
Front Squat
3-3-3-3

Bench Press
5-5-5-5-5

WOD:
7 Minute AMRAP
3 Deadlift (225/155)
3 Wall Balls
6 Deadlifts
6 Wall Balls
9 Deadlift
9 Wall Balls
……..

Monday, 24 November 2014

November 25, 2014

Congrats to Kira and Leanne for their Half Marathon!
Strength:
Snatch
2-2-2-2

Handstand Push Up
5-5-5-5-5

WOD:
AMRAP 12
Row 250 Meters
10 Burpees
12 Chest to Bar/6 Muscle Ups

Sunday, 23 November 2014

November 24, 2014


Strength:
Back Squat
10-10-10-10

Strict Toes to Bar
5-5-5-5-5

WOD:
4 Rounds
6 Ring Dips
9 Power Snatch (115/75)
12 Front Squat (115/75)

Thursday, 20 November 2014

November 21, 2014

Strength:
On The Minute X 14
Minutes 1-7
3 Power Snatches
Minutes 8-14
3 Power Cleans + Jerks
Build during the sets!

WOD:
5 Minute AMRAP
Row 15 Calories
15 Pull Ups
Rest 2 Minutes
5 Minute AMRAP
5 Shoulder to Overhead (155/105)
5 Burpee Over Bar

Wednesday, 19 November 2014

November 20, 2014

Jennie in Las Vegas for her marathon. Not a bad spot to do one versus Philadelphia 
Strength:
Back Squat
10-10-10-10
Add weight from November 10

Gymnastics

WOD:
50 Double Unders
3 Rounds
10 Deadlift (275/185)
10 Strict Handstand Push Ups
Then
50 Double Unders


Tuesday, 18 November 2014

November 19, 2014

Pete warming up
Strength:
Clean + Jerk
3+1-3+1-3+1

Muscle Up Progressions
5 X 5

WOD:
5 Rounds
2 Minute AMRAP
10 Thrusters
10 Box Jump Overs
Rest 1 Minute