Month: January 2017

1/27/17

Working on Double Unders this week! Remember to bring your jump rope! Strength:   25 mins to complete the following: Warm Up: 1 1/4 Front squats: Perform 3 reps every 1:30 3 @ 50% 3 @ 60% Part A. 1 1/4 Front Squats: 4×5 (start at 60% 1RM BS or 65-70% 1RM FS)* *Perform a …
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1/26/17

Today’s Schedule: 6AM – Make Up Class/Open Gym 9AM – Make Up Class/Open Gym 5:30PM – Open Gym 6:30PM – Olympic Lifting 7:30PM – Foundations Focus of Today’s Foundations: Strict Press Deadlift Rowing

1/25/17

Working on Double Unders this week! Remember to bring your jump rope! Strength: Squat Clean: 3RM, then -10% to -15% for 2×3 Conditioning (Practice): 4 Rounds: 5 Box Jumps 5 Burpees 100m Sprint Rest Mobility: OHS: 3×3 w/ a 3 sec pause at the bottom of reps 1+2

1/24/17

Working on Double Unders this week! Remember to bring your jump rope! Strength: A1. Weighted Push Ups: 10RM, then -10% for 2×10 A2. DB Row: 10RM, then -10% for 2×10 Conditioning (Test): Fitness 6 Rounds: 1 min AMRAP KBS (53/35) 1 min AMRAP Double Unders Score is your total # of KBS + DUs Performance …
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1/23/17

Working on Double Unders this week! Remember to bring your jump rope! Strength: Back Squat: 3×10 (complete a set every 3 mins on the min) (aim to complete each set within 30 secs) (start @ 65-70% 1RM) Conditioning (Practice): 4 Rounds: (15 min cap) ME TTB/V-Ups/Sit Ups 10 UB Push Press (start at 65% – …
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