Memorial Day Schedule & Wednesday Weightlifing
We will be open for ONE workout on Memorial Day at 1130.
Wednesday Olympic Weightlifting is currently on hiatus.
Saturday 2014.05.24
Schedule Updates!
We will be open for ONE workout on Memorial Day at 1130.
Wednesday Olympic Weightlifting is currently on hiatus.
Working in teams of 4, one person working at a time (except during static holds and otherwise specified):
Athletes 1&2 work – one of Athletes 3&4 must hold plank position for reps to count:
20 HSPUs
30 Deadlifts (225/155)
60 Box Jumps (24″/20″)
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All 4 working:
400m Run (all 4 together)
40 Cleans (135/95)
4×30 Wall Ball relay (each athlete must complete 30 reps before next athlete begins) (20/14)
40 Cleans
3 line sprints each relay style – lines set at (5m/10m/15m)
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Athletes 3&4 Work – one of Athletes 1&2 must hang from the bar for reps to count:
60 Box Jump Overs
30 Deadlifts
20 HSPUs
Atomic Teamer
Friday 2014.05.23
Strength
Bench Press: work up to a heavy set of 5 with perfect form.
Conditioning
Today’s WOD was a special request by MJ. Be sure to thank her…enjoy!
“Contractions”
- 20 Toes to bar
- 40 Burpees
Rest 3 Minutes
- 15 Toes to bar
- 30 Burpees
Rest 2 minutes
- 10 Toes to Bar
- 20 Burpees
Rest 1 minute
- 5 Toes to Bar
- 10 Burpees
Rest 30 Seconds
- 5 Toes to Bar
- 10 Burpees
Wednesday 2014.05.21
Strength
Work up to a heavy double Turkish get-up
Conditioning
1a) 3x80m Sled Drag (AHAP without stopping)
1b) 3×20 Dumbbell Row (10L/10R, AHAP)
1c) 3×10 Romanian Deadlift (AHAP w/ perfect form)
1d) 3×15′ Rope Climb
Tuesday 2014.05.20
Strength
Fitness: 2RM Hang Snatch
Performance: 2RM Snatch
Conditioning
“Based on a True Story”
- 50-40-30-20-10 Double Unders
- 15-12-9-6-3 Behind the Head Weighted Sit Ups (AHAP without long pauses between reps)
300m run after every round