Wednesday 8-23-2017

OPEN GYM 12-2 5-7 3 rounds for time of: 500 Meter Row 15 Push-ups 25 Kettlebell Swings Mobility Videos http://www.themovementmaestro.com/videos/2015/11/9/the-movement-maestro-hacking-the-rower-to-decrease-knee-pain

Tuesday 8-22-2017

Strength Every 90 seconds, for 6 minutes (4 sets): 1 Power Clean + Jerk @ 50-65% followed by… Every 2 minutes, for 8 minutes (4 sets): 1 Hang Clean + Jerk @ 65-80% followed by… Every 2 minutes, for 8 … Continued

Monday 8-21-2017

Skillz 3 sets of: Single-Arm Dumbbell Row x 8 reps Rest 30 seconds Alternating Lateral Lunge x 8 reps each Rest 30 seconds KB Waiter Walk x 25ft each arm ( advanced is bottoms up for KB) Rest 30 seconds … Continued

Friday 8-18-2017

Skills 2 rounds Wall Climb + Nose-To-Wall Handstand Hold x 30 seconds + for advance Single Leg Thigh Taps x 10 reps Back-To-Wall Donkey Kicks x 20 reps WOD Against a 5-minute running clock, complete: 500 Meter Row 400 Meter … Continued

Thursday 8-17-2017

Strength Take 10-15 minutes to build to a heavy Jerk ( prefer Split)( taken from rig or jerk blocks) this is again done with perfect form Do not risk injury to get this On a scale of 1-10 of how … Continued

Wednesday 8-16-2017

Open Gym 12-2 5-7 Alternate WOD 4 sets Against a two-minute running clock, complete the following: 400 Meter Run Dumbbell Ground to Overhead x Max Reps rest exactly 2 minutes between sets.  

Tuesday 8-15-2015

Strength Every 2 minutes, for 12 minutes (6 sets): Bench Press x 3 reps 75-80% of 1rm 6-8 reps of chin ups WOD For time: 75 Double Unders 2:1 50 Wall Ball Shots (20/14 lbs) 25 Burpees 50 Wall Balls … Continued

Monday 8-14-2017

Skill Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)https://www.youtube.com/watch?v=9KaE8B5Tf88 Station 2: Handstand Walk x 10 … Continued

Friday 8-11-2017

Strength Snatch Balance – Heavy Single Snatch Grip Behind the Neck Push Jerk – Heavy Single Power Snatch – Heavy Single each one is done individually not a complex heavy single is measured by a scale of 1-10, 10 being … Continued