BUY-IN: Foam Roller PVC Burgener Work 15 Push-ups 10 Pull-ups LIFT: 3 Rep Max Bear Complex (20min) WOD: For Time: 8 HSPU – 20 Pull-ups – 40 Double Unders 8 HSPU – 15 Pull-ups – 30 Double Unders 8 HSPU – 10 Pull-ups – 20 Double Unders 8 HSPU – 5 Pull-ups – 10 Double
There are two “Mud/Fun” Runs that are coming up in Texas and near by! I would love to see a big representation from our gym there. I’m quite sure I am going to be doing the Hell Race on April 30th, and more than likely the Spartan Race on March 26th. I believe there is
BUY-IN: 1:00 Jacks 10-1 Scale of: Squats Sit-ups SKILL: 50 Hip Cleans at your weight of choice WOD: C&J Cindy 1 Round of Cindy 1 C&J (155/105) (No Split Jerk) ———- 1 Round of Cindy 2 C&J ———- …1 Round of Cindy 10 C&J Great form of doing continuous C&J. [youtube=http://www.youtube.com/watch?v=f5upXcK5XDw] Jason Khalipa and Chris Spealler
Starting February 25th and continuing the last weekend in each month until August, there is a world wide competition that you can compete in! It’s called the Throwdown Series. I have registered myself and our Affiliate and competitors. There is an individual event and an Affiliate event where you can win cash money baby! Who
BUY-IN: Jumping Warm-up Pogo’s Line Jumps Band Walks Circles/Push-ups SKILL: 20 TGU’s WOD: PP = 6min/20 HSPU/600m Row *Once you have completed your “Buy-in,” your team can start accumulating points. 1 HSPU = 1pt. 3 Modified HSPU = 1pt. 50m Rowing = 1pt. CASH-OUT: Something Fun
BUY-IN: Everett Warm-up Full Burgener Warm-up LIFT: 5 – 4 – 3 – 2 – 1 Max Snatch WOD: 15min AMRAP 7 Pull-ups 11 Wall Ball Shots (20/14) 3 Wall Climbs Love this guy. [youtube=http://www.youtube.com/watch?v=FOE-PZJq2sk] Okay, so this Chinese boy, Shi Zhi Yong, is 21 years old and weighs in at 62kg, which is 136.4lbs.
We are about half way through the Paleo Challenge and we have a lot of people asking questions why they aren’t losing any more weight or they are gaining weight or they are feeling tired. These are all effects of the Paleo meal program and the Zone block system. If you are feeling tired and
BUY-IN: 400m Run Ladders Shoulder Warm-up SKILL: Muscle-up Practice WOD: 5RFT 3 Muscle-ups 200m Run 7 – 9 – 11 – 13 – 15 Deadlifts (225/135) CASH-OUT: 75 V-ups 75 Crunhes 75 Sky Divers Sets of 11 unbroken deadlifts at RX’d weights. They finished the entire workout unbroken and they complained about how bad their
Now, we are in the middle of the Paleo Challenge, so don’t go off the deep end and chow down on chips, queso, burgers, hotdogs and beer. Everyone has been working hard eating well and there have been some amazing changes already! So, don’t blow it.
BUY-IN: Rowing and Sit-ups Burgener Warm-up WOD: On The Minute, Every Minute, For 20 Minutes 3 Squat Cleans (155/105) 2 Burpees
8842 Broadway St.
San Antonio, Texas 78217
