Apr 29, 2014
The Sweet Angels Sweat Angles Sweat Angels, a Solidarity team consisting of Mimi, Elise, Emily & Becky competed in the Revici River Ruckus this past weekend in Asheville, North Carolina. They had an impressive 10th place finish in a field of 30 teams. It was a very tight field among the top 10 teams with mere single digit repetitions and seconds separating their placements.
Most satisfying however was their virtually flawless performance. The Sweat Angels put in the necessary hard work and came to game day prepared. They executed their strategies with calculated efficiency and intensity. Training is when we improve our fitness, and competition is where we demonstrate it. These ladies can be proud that they made a an awesome display of what they are capable of.
Strength
1) 3RM Push Press
2a) 3×16 Chinese Dumbbell Rows (8L/8R)
2b) 2×3 Push Press @90% of 1
Conditioning
Teams of two, alternating movements, as many rounds as possible in 18 minutes:
- Calorie Row (30/20)
- 20 Wall Ball (20/15)
- 15 Pull Ups
Apr 28, 2014
Strength
With a continuously running 20 minute clock:
Fitness:
1) 10 minutes to work up to a heavy hang snatch
2) 10 minutes to work up to a heavy hang clean
Performance:
1) 10 minutes to make 3 attempts at a 1 rep max snatch for the day*
2) 10 minutes to make 3 attempts at a 1 rep max clean & jerk for the day*
*Before working up state what your opening lift will be and this must be your first lift. You get three total lifts including the first. If you complete a lift successfully you have the option to go up in weight. If you miss any lift you must retake that same weight again, using another of your attempts. Record weight for each attempt and if made or failed.
Conditioning
3 Rounds for time:
- 50 Double Unders
- 20 Kettlebell Snatches (53/35)
- 10 Burpees
1o minute time limit
Apr 27, 2014
Ever drags.
Strength
Fitness:
1) Back Squat 3×5 (+0-5 lbs from last workout*)
2) Press 3×5 (+0-2.5 lbs)
Performance:
1) Back Squat 4×5 (+0-5 lbs)
2) Press 4×5 (+0-2.5 lbs)
*Add between zero and five pounds to your last 3×5 or 4×5.
Conditioning
7 Minutes, as many rounds as possible:
- 6 Dumbbell Walking Lunges (40-60%/ 30-40% BW)
- 2 Man Makers
Apr 25, 2014
Max masters the rope on his first try!
Strength
Weighted Planks, :30 – :30 – :30 – :30 – :30
Conditioning
Tabata Double Unders
Rest :30
Tabata Burpees
Rest :30
Tabata AbMat Sit Ups
Rest :30
Tabata Air Squats
Apr 24, 2014
We are excited to announce our first ever evening Boot Camp! This one will be Kettlebell intensive. More information and sign up here.
Strength
1) Fitness: 2 Hang Cleans + 1 Jerk (utilize a proper clean deadlift from ground)
Performance: 2RM Clean & Jerk
2) 3×5 Pendlay Rows AHAP
Conditioning
“Elizabeth”
21-15-9
We are allowing power cleans
