Archive for the 2017 Category

January 29

Posted in 2017 on January 28, 2018 by Andy

SKILL:

3 Rounds (At a walking pace)

7 Strict C2B Pull Ups

8 BB Bent Row (Supine Grip)

8 SA DB Strict Press

10 Assisted Glute-Ham Raises

*Adv. GHD

LIFT:

EMOM 12

MIN. 1-4: 3 Front Squats

MIN. 5-8: 2 Front Squats

MIN. 9-12: 1 Front Squat

*Fromt a Rack! Work to a heavy single.

WOD:

“””13.5″””

3 Rounds (4 Min. Cap)

15 Thrusters (100/65) (75/55) (65/45)

15 C2B Pull Ups

*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

**If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

***If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

****When choosing a weight. Pick something you could do 30 x’s unbroken if needed.

YOU WILL WANT TO QUIT. DON’T!

Advertisements

January 1, 2018!!!

Posted in 2017 on December 31, 2017 by Andy

Box is closed – Open Gym with Andy at 11

Happy New Year and welcome 2018!

December 31

Posted in 2017 on December 30, 2017 by Andy

Open Gym at 11am

December 30

Posted in 2017 on December 29, 2017 by Andy

WOD: (Teams of 2)
AMRAP 20
80 Double Unders
35 Cal. Row
30 T2B
25 Cleans (135/95 (115/75)

December 29

Posted in 2017 on December 28, 2017 by Andy

LIFT:
Push Jerk + Split Jerk
10 x 1 + 1
*Use 65-75% of 1RM Push Jerk
**Work speed and technique

or:

10-8-6-4-2
DB Bench Press (Hammer Grip)
Bar Dips

WOD:
“122917”
21-18-15-12-9-6
HSPU
T2B
Cal. Row
*Sub. HSPU for Box Piked and T2B for V-Ups

December 28

Posted in 2017 on December 27, 2017 by Andy

LIFT:
3 Rounds (At a Walking Pace)
10 DB RDL’s (Heavy)
10 Glute-Ham Raises
10e Bulgarian Split Squats

WOD:
“OXIDATIVE 4”
AMRAP 25 (With a Partner)
40 Box Jump Overs (24) (20)
50 Air Squats
60 Push Ups
800 M. Team Run
10 Rope Climbs
*One person working a time.
**Share the reps.

December 27

Posted in 2017 on December 26, 2017 by Andy

SKILL:
3 Rounds (At a walking Pace)
6e Single Arm Landmine Press
6e Single Arm Landmine Row
6 Close Grip OHS
6 L-Sit Strict Pull Ups

LIFT:
6 Sets (Every 90 Sec.)
1 Full Clean + 1 Thruster
*Work to a heavy set.
or:
Tabata KB Swing (53/35) (44/26)
2 Rounds w/ a 1 Min. Rest between Tabata’s

WOD:
“12.5”
AMRAP 7
3-6-9-12-15-Etc.
Thruster (100/65) (75/55) (65/45)
C2B Pull Ups

%d bloggers like this: