|Bodyweight Pulling: Blackburn Series, Tabata Hollow body/superman, 4xME strict pull-up/strict banded pull-up|
WOD: 3 rounds, 1 min amrap at each station (Fight gone bad style).
|Front Squat – 95x1x5|
|12 min amrap: 5 power snatch (95/65), 7 t2b, 9 shoulder to overhead|
|Bodyweight Pulling: Blackburn Series, Tabata Hollow Body/Superman, 1x ME strict/ring row, 1x ME kipping/strict banded.|
50 empty bar thrusters (10 burpee penalty for not linking first 30 thrusters, to be done as soon as you break)
12 strict pull-ups (L-sit pull-ups for extra credit.)
**Yoga tonight at 630pm. Sign up on ZP.**
Front Squats 85x2x5
12 min amrap: 6 shoulder to overhead (135/85), 6 russian kb swings (70/55), 6 horizontal jumps over bar (count one side).Read More...
Get signed up for those yoga classes! Let me know if you would like a membership and/or have friends that are coming that aren’t booked on ZP.
Here’s a look at the entire week
|Strength||Max Back Squat||Push Press + Power Jerk – 85×1+1×3||Front Squat – 85x2x5|
|Open Work||Rowing: 5x300m with 75sec of rest. DU: For time – 3x your best linked set ever. Ex – my best is 100 so I would do 300 DU for time. Minimum of 50 DU. WBS: 50 wall balls with a 2sec pause at the bottom for time. Do 2 burpees every 30 seconds en route to the 50 wbs.||Bodyweight Pulling: Blackburn Series, Tabata Hollow Body/Superman, 1x ME strict/ring row, 1x ME kipping/strict banded.|
|WOD||4 min amrap: 3 snatch (95/65) and 3 slam balls. Rest 4 min. 2 min amrap: pull-ups||WOD: 3 rds: 15 k2e/15 box jumps/15 dead-lifts (135/85)||None||12 min amrap: 6 shoulder to overhead (135/85), 6 russian kb swings (70/55), 6 horizontal jumps over bar (count one side).||WOD: Row 1k, 50 empty bar thrusters, 25 v-ups, 12 strict pull-ups|
Max out on back squat
For the WOD – 4 min amrap: 3 snatch (95/65) and 3 slam balls. Rest 4 min. 2 min amrap: pull-upsRead More...
|Strength: push press + power jerk – 80%x(2+2)x3|
|WOD: Row 500, 50 push-ups, Row 400, 40 k2e, Row 300, 30 g to oh with plate, Row 200, 20 tall box jumps, Row 100, 10 thrusters (115/75)|
**Shoulder workshop starts this weekend. Get those puppies working right! Sign up on Zen Planner.**
**Small schedule change on the books for next week. Monday’s 730p WOD has been moved to Wednesday due to coaching logistics. Sorry for any inconvenience.**
**Last free trial yoga class is Saturday at 730am. Come give Mary’s class a shot! Have heard nothing but good things so far.**
**Information forthcoming on the Open. For those of you that don’t know, stay tuned
back squat – 85%x1x5 pause squats (3 sec pause at bottom of squat).
WOD – “Grace” Use a weight that will have you finishing in under 6-7 minutes.
**Remember, two yoga classes thursday night. 630p and 730p. Normally they will run at 630 each week but we wanted to offer an extra during the free trial week. You can sign up on the whiteboard if there is room, otherwise just come on down! They will be big sweaty classes **
**Get signed up for the shoulder prehab class on Zen Planner. $2, 3 classes (all on the schedule already) and all the info you could want re: how to keep healthy shoulders.**
**New option for paying for items from the gym – billing through Zen Planner. There are now little slips you can fill out if you want us to bill you for drinks, food, supplements, tshirts, etc. See the sign behind the coffee pot for details.**
Bodyweight Pulling:Blackburn series
tabata superman/hollow body
50 hollow arch kips (hollow to superman)
1x ME strict pullups/ring rows
1x ME kipping pull-ups/banded strict pull-ups.
|WOD: Death by 5 strict press (empty bar) and 5 burpees (increasing by 1 burpee each minute).|
Let’s build bigger engines
rowing: 5x300m with 90sec of rest.
DU: 8 min amrap.
WBS: 10 wbs, shuttle run (3m/6m/9m approximately), 9, shuttle run, so on down to 1 wbs and shuttle runRead More...