Monthly Archives: August 2014

0742: Saturday wrap up!

WU: group WOD: 0741 Make Up! Or – Teams of 2 10 rounds of triplet • 15 box jumps • 10 push press 95/65 (find compatible partner) • 6 LOTBB • 350 m run runner tags to take over running rep count.

0740:

WU: 5 minutes mobility. Wod: 10 minutes • 10 push ups • 10 sec HSH • 10 V-Ups • 10 mt. climbers STRENGTH: • 4X3 STRICT PRESS @ 100% 2 minute rest • 4X3 DL @ 100% 2-3 minute rest Work up to max load w/ 3 WU sets.

0739: Recovery Day

WU: 10 MINUTES WOD: 20 minutes of activity • 5 burpees • 8 KTE • 11 kb swings (athletes choice) • 20 DU/30 SU STRENGTH: B. PRESS 4X6 @ 100% (spot and encourage one another)

0638: After School Teen Class Starts Monday.

Our after school teen strength and conditioning class starts Monday, August 25. Class times will be at 3:30 P.M. on Mondays and Wednesdays. Get your kids signed up and get them physically and mentally stronger in a fun environment. WU: Coach Al has it covered. WOD: 1-10 EMOM • GTO (athletes choice) • Each round… Read More »