Tuesday, July 31

Jul 30, 2012

Strength: Deadlift 5-5-5-3-3-3

Work: In ten minutes complete as many rounds as possible of:

  • 4 Push Ups
  • 8 Goblet Lunges
  • 12 Kettlebell Swings

Mobility: Hip

Monday, July 30

Jul 29, 2012

Strength: Front Squat 5-5-5-3-3-3, then three rounds of,

  • 10 Ring Dips
    -rest 30 seconds-
  • 10 Pull Ups
    -rest 30 seconds-

Work: “Escape from Alcatraz”

Working in pairs, row 5k meters. Only one teammate may row at a time.

No Class July 26 or 28

Jul 25, 2012

Just a reminder that we are visiting family and will not have class this Thursday, July 26, or Saturday, July 28. After this week, the regular schedule will resume.

Also, want to give a major shout-out to last night’s 6:30 class…I think everyone who came set a new personal record on their shoulder press. Congratulations on a big PR Tuesday!

Joules and Brit tied for the highest press yesterday (72.5#), while Tony hit 155#!

Tuesday, July 24

Jul 23, 2012

Mobility: Self-myofascial release with foam and/or lacross balls

Skill: Turkish Get-ups, 4 reps each side

Strength: Press 3-3-3-1-1-1

Work: 

Using approximately 75% of your highest press weight, complete 21-15-9 repetitions of

  • Dumbbell push-press
  • Bell facing burpees

Monday, July 23

Jul 22, 2012

Strength: Front Squat 3-3-3-1-1-1

Work: 

  • 20 Pull-ups
  • Row 250
  • 15 Pull-ups
  • Row 250
  • 10 Pull-ups
  • Row 250
  • 5 Pull-ups
  • Row 250

Mobility: Hips

Get ready for some Turkish Get Ups tomorrow!