Hey folks! back to regularly scheduled classes and such.
|Wednesday January 27
- 4 x 35 Box Should Stretches
- 2 x 1:00 Chin to Toes HS Hold
- 3 x 15 Arch to Hollow on the bar
1.) Back Squats 4 x 10
2.) Alternated with 4 sets of ME Toes to bar. (Doesn’t have to be unbroken. Just max without coming off the bar) rest :20 secs
10 Min AMRap
40 Double Unders
15 Air Squats
Aerobic Capacity: 20 Mins Regular Jump rope (single unders) at 155 BPM
Snow Snow Snow! Ok. For tuesday the 26th we will have open gym from 10-12. Rudy will be in. Come on in and work off the cabin fever. Again. Parking may be an issue.
Below is the workout. Enjoy!
|Tuesday January 26
- 3 x :30 T Spine Barbell Stretch
- 3 x :20 30 Degree Handstand hold
- 4:00 Banded muscle ups on rings
1.) every 2:00 for 7 sets 3 position clean plus one jerk
(pocket, hang, floor, jerk)
4 x ME Strict C2B Rest :20 between sets
7 OH Squats 115/75
11 Bar over Burpees
Kettlbell Snatches 53/35
10 Mins @ 150-155BPM
Tomorrow the only times we are open is from 10-12 for open gym. Coach Rudy will be supervising. However there isn’t any good parking other than the Rec Center a block away. So know that.
Also, Thank Jeremy for shoveling out Outlaw next time you see him. That is a labor of love. You’re the best Jeremy.
Below is the regularly scheduled programming. Enjoy!
|Monday January 25
- Box Hamstring Stretch 4 x :20
- Arch/ Hollow Med ball Throw 2 x 10
- 3 x 30’ Seal Walks
every 1:30 for 9 sets 3 position snatch (pocket, hang floor)
4 x ME Hand stand push ups :30 sec rest
10 Rounds for time
3 Snatch 135/95
15 Wall Ball 20/14
5 Pull UP
10 HR Push UP
15 Air Squat
HR 140 BPM 15:00
Hey folks. we are going to have open Gym from 2-4 tomorrow unless it is totally and completely snowed in. In which case stay home. It won’t be coached workouts you will be on your own. But you can do the posted workout for saturday or just come in, be social, and work on anything you need to work on. Of course if the roads aren’t plowed stay home because then we won’t have open gym. Stay warm and stay safe.
- 4 x 15 PVC Pip raises
- 3 x 1:00 Splits
- 4:00 band muscle ups on low rings
1.) 10 sets of 1 Clean and Jerk @ 85% rest :30
2.) 5 x 3 of (1 Front Squat + 3 Jerk Dips)
(so each set has 12 reps, 3 squats total and 9 Jerk Dips total.)
1:00 OH Squats 115/75
1:00 HR Push UPs
1:00 Deadlift 115/75
Aerobic Capacity 15:00 @ 150 BPM
Box Step Over x 10
Pull Ups x 5