May 2015

May 2015

Sunday Funday

WARM UP 400m Run Foam Roll (5:00) Monster band walks Laterally 2 x 20 steps each forward/backward 2 x 20 steps each WOD 21:00 EMOM 3 Rounds of: 12 DB Hang Sq. Clean 12 Burpees 12 WBS 12 Ring Row (make hard) :45 Plank 12 KBS (32/24) 24 V-ups *DB HSC are at any weight,

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Super Hero Saturday!

WARM UP Plyos *focus on squatting/arms WOD Partner “Daniel” 50 Pull-ups 800m Run (200m alternating) 42 Thrusters (95/65) 1200m Run (200m alt.) 42 Thrusters 800m Run (200m alt.) 50 Pull-ups

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You’ve Got Options…

WARM UP 400 M Run 3 RDS of CINDY BP Review STRENGTH 15 min Cap 3 RM Bench Press WITH A 3 SECOND NEGATIVE EACH REP Then – Perform 3X6 (NO Negatives) @ 85-90% of 3RM WOD 15 Min AMRAP 15 PS (95/65) 15 OHS 50 DU or 600m Row or 25 Cal Bike

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Deadlifts and Ring Dips

WARM UP 250M Row 3 Rounds 10 Push Ups 15 Banded GM 250m Row Barbell WU for DL WOD As Far as Possible in 5 Min 5 DL (225/155) 1,2,3….Ring Dips (MU Rx+) -3 Min Rest- As Far as Possible in 5 Min 5 Ring Dips (MU Rx+) 1,2,3…DL (225/155) CASH OUT 3 Rounds :30 Plank

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Intervals!

For those of you who were around to see the Alamo Heights Baseball guys training in the fall, our boys are kicking some butt in the playoffs!  Tomorrow evening, they play at 7:30pm at Wolff Stadium.  Several members and coach will be there to support them! WARM UP 800m Run :30 Drills x 3 Bar

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Back in the Swing of Things

WARM UP Everett WU Barbell WU for Clean and Jerk STRENGTH/SKILL 15 Minutes to work up to a heavy 1 rep Clean and Jerk WOD Chipper- 30 WBS  (20/14) 25 Power Cleans (135/95) 20 Burpees 15 Front Squats 10 Shoulder to Overhead 15 Front Squats 20 Burpees 25 Power Clean 30 WBS

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Memorial Day “Murph”

WARM-UP 200m Run Plyos WOD: “Murph” (50:00 cutoff) 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *Partition the reps anyway you would like. *Wear a #20 vest for some real fun! Read more about Lt. Michael Murph by clicking here

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“Nancy”

WARM-UP 10 laps inside Plyos WOD: “Nancy” 5RFT 400m Run 15 OHSQ (95/65) Cash-Out!

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HAPPY FRIDAY!

REMINDER!!! No Class This Sunday!  Memorial Day Murph on Monday @ 8AM and 9AM.  All Other Classes Cancelled on Monday! WARM UP 200m run 3x 30s squat hold 10 air squats 10 GM 5 inchworm + 2 push ups STRENGTH 3X10 Bench Press WOD 12min AMRAP: 5 Squat Complexes (1 Squat Clean + 2 Front

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Recovery Days

Rest days are essential to proper and effective training.  On rest days, you may feel like your slacking or falling behind, but the truth is your not.  You’re not going to lose any strength, speed, or gain bad weight just because you’re taking a day or two off.  It’s vitally important to take those days

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