February 07, 2015

Strength:

Turkish Get Up

3-3-3

WOD:

3 Rounds

1 Minute Each for max reps

Hang Power Clean (115/75)

Box Jump

Row for Calories

Push Ups

1 Minute Rest

February 06, 2015

Strength:

Split Jerk

2-2-2-2

WOD:

Regional Games 12.4

50 Back Squats (135/95)

40 Pull Ups/20 Pull Ups

30 Shoulder to overhead (135/95)

50 Front Squats (95/65)

40 Pull Ups/20 Pull Ups

30 Shoulder to Overhead (95/65)

50 Overhead Squats (65/45)

40/20 Pull Ups

30 Shoulder to Overhead (65/45)

*Please scale Pull Ups if needed*

25 Minute Time Cap

Cancer Cells are Sugar Junkies

February 05, 2015

Strength:

1 Snatch Pull + 1 Power Snatch

6 Sets

Strict Muscle Up

6 Sets

WOD:

Prowlers

6 Sets

10 Commandments of Lifting

February 04, 2015

Strength:

Push Jerk

5-5-5-5

WOD:

Tabata

8 rounds

20 Seconds Work/10 Seconds Rest

Deadlift (@50%)

Push Up

Toes to Bar

Kettlebell Swing

Cash Out:

3 Rounds 

30 Second Hollow Holds

February 03, 015

Strength:

On The Minute X 16

Odd: 5 Front Squats (from the floor)

Even: 5-10 Ring Dips

WOD:

21-15-9

Power Clean (135/95)

42-30-18

Wall Balls

3 Medical Uses for Bacon

February 02, 2015

Bes working on his blowfish face while getting a PR in his deadlift

Strength:

Snatch Balance

3-3-3-3

WOD:

10 Minutes to Complete

5 Rounds

10 Thrusters (95/65)

10 Burpees

Remainder of time:

AMRAP of Pull Ups

Cash Out:

3 Rounds

10 Strict Handstand Push Ups

10 Good Mornings (increase from last Monday)

Note: Sorry about the late post, I was bust watching the Patriots win the Superbowl

January 31, 2015

Strength:

Split Jerk

3-3-3-3

WOD:

Partner WOD

10 Minute AMRAP

7 Power Cleans (135/95)

7 Box Jumps

One partner completes a Round while the other rest

After AMRAP is finished go directly into

100 Wall Balls

One partner working at a time

Please Note: Open gym will be ending at 12:00 today.

January 30, 2015

Strength:

Deadlift

1-1-1-1

WOD:

8 Minute AMRAP

15 Thrusters (95/65)

15 Pull Ups

Rest Two Minutes

8 Minute AMRAP

250 Meter Row

15 kettlebell Swings Overhead (53/35)

Cash Out:

Tabata 

Hollow Hold

Superman

Please Note: Open Gyms this weekend will only be one hour due to the events. Saturday is 11:00 until 12:00 and Sunday is 12:00 until 1:00.

January 29, 2015

Strength:

1 Power Snatch + 1 Hang Snatch

5 Sets

WOD:

3 Rounds

21 Toes to Bar

15 Front Squats (155/105)

9 Handtand Push Ups

Cash Out:

Barbell Row

5-5-5-5-5

Ring Push Up

5-5-5-5-5

Gymnastics Vs Weightlifting

January 28, 2014

Strength:

On The Minute X 7

5 Push Press 

Snatch Pulls

5-5-5-5

Partner WOD:

4 Sets

Kettlebell Walk

Partner holds L-Sit while first partner does kettlebell walk 

Prowlers

5 Sets

January 27, 2014

Strength:

1 Power Clean + 1 Hang Clean

6 Sets

5 Sets

30 Seconds Max Handstand Walk/Shoulder Taps

30 Seconds Rest

WOD:

4 Minute AMRAP

Wall Balls

1 Minute Rest

3 Minute AMRAP

Sumo Deadlift High Pull with a kettle bell (70/53)

1 Minute Rest

2 Minutes Max Toes to Bar

Don't forget our First Responders Day on January 31 from 12;00 to 3;00

Janaury 26, 2014

East Coast Championships!

Strength:

Back Squat

1-1-1-1-1

WOD:

5 Rounds

9 Power Snatches (115/75)

9 Burpee Over Bar

Rest 1 Minute

Cash Out:

3 Rounds

10 Good Mornings

10 Ring Dips

January 24, 2014

WOD:

4 Rounds

1 Minute Each for Max Reps

Wall Balls

Battling Ropes

Kettlebell Swings (70/53)

Shoot Throughs

Box Jumps

1 Minute Rest

Whats Wrong with the Modern Day Diet

January 23, 2015

Strength:

On The Minute X 10

3 Thrusters

WOD:

10 Shoulder to Overhead (155/105)

15 Box Overs

10 Power Cleans .(165/115)

15 Box Overs

10 Front Squats (175/125)

15 Box Overs

10 Muscle Ups

2 Concepts Every Coach and Athlete Need to Understand!

January 22, 2014

Strength:

Deadlift

3-3-3-3+

Strict Toes to Bar

6-6-6-6-6

WOD:

8 Minute AMRAP

5 Push Ups

10 Overhead Squats (115/75)

15 kettlebell Swings (53/35)

Hockey Specific Training Hindering Players

January 21, 2014

Strength:

On The Minute X 10

3 Power Clean

On The Minute X 8

5 Strict Pull Ups

10 V-Ups

WOD:

6 Sets

Two Lengths Prowlers

Rest 90 Seconds

Benefits of Sled Training

January 20, 2014

Strength:

On The Minute X 10

3 Push Press

Increase from January 06

Back Squat

3-3-3-3+

Increase from January 12

WOD:

21-15-9

Hang Cleans (full squat) (135/95)

Burpee Over Bar

Couples Mutual Support in a Healthier Life

January 19, 2014

Strength:

Hang Snatch

3-3-3-3

Handstand Push Up

6-6-6-6-6

WOD:

3 Rounds

15 Wall Balls

15 Deadlifts

15 Toes to Bar

January 17, 2014

Partner WOD:

20 Minute AMRAP

5 Pull Ups

5 Burpees

10 Kettlebell Swings (Russian)

One partner does a a full round before the other goes

Stength:

Good Mornings

10-10-10-10

Cash Out:

Tabata

Hollow Hold

Pike Sit

January 16, 2015

Strength:

5 Rounds

30 Second Max Handstand Walk

30 Second Rest

30 Second Max Pistol

30 Second Rest

WOD:

15 Minute AMRAP

30 Clean and Jerk (115/75)

30 Wall Balls

21 Clean and Jerks (135/95)

30 Wall Balls

15 Clean ad Jerks (155/105)

30 Wall Balls 

9 Clean and Jerks (185/125)