0941:

WU: roll chest, back, lats. Then 6 rds tabata plank holds – focus on grounding the fingers aggressively.

STRENGTH: b. press 15-20 minutes to post 3 or 5RM

WOD: 10 minute EMOM – No measure

  • 2 RDL – 4 bent row – 1 hang squat clean – 2 thruster 95/65 or Scale load to assure good form throughout the 10 minutes

Finish: 10X5 sec tuck hold or L-sit from pull up rig. L-sit qualification- knees locked w/ankle above hip crease.

0929:

WU: 10 minutes GTO (C&J or split jerk, push press)  – start light and work up to 60% of ME.

STRENGTH:

  • Super Bench – 1X20@50% 1X15@60% 1×10@70% 2×3@90%

WOD1: 8 min Amrap

  • 5 GTO (use original wt. at 60%
  • 4 OTBB
  • 8 TTB

 

WOD2: 6+ min EMOM – grow your BB 10-20lb each minute from your 60% – Post last successful lift.

0896:

Choose strength or fitness!

STRENGTH:

  • B. Press 4X6@80%
  • Tempo b. squats 5x5x2 1 0 @ 70%

Fitness:

if you prefer to run around a bit here you go. 30 minutes

  • 20 mt. climbers
  • 15 arm haulers
  • 20 abmat sit ups
  • 20 DU/40 SU
  • 20 squats
  • 350 m run

0879:

Attention Members: Our founder Greg Glassman will be doing a shoot with 60 minutes Wednesday morning 8am at our box.  We would like your participation and please show up to the box 10 minutes early please. Note: The workout may be subject to change. Because this is TV we will also need athletes at the 9am class time also. Thanks, CDM 

WU: CC. CA

STRENGTH: B. Press

10 8 8 60% 65% 70%

WOD: 1-12 //15 minute cap

  • box jump 24/20
  • SDHP  BB 75/53
  • Atomic sit up

Finish: 30 strict KTE (If you drop off bar pay up 2 burpees)

GA: WOD: 1-8 use KB for SDHP

0793: Hello Valentina

Welcome the newest Mulvaney to the Crew.

WU: 5 push ups, 5 good mornings, 10 Tempo squats for 6 solid minutes.

STRENGTH:

  • Close grip b. press 5X5 @50
  • Deficit DL 4X4 @ 60%
  • Bulgarian Split Squat 4X3 (use caution!)

Finish with 10 minutes stretching:

  • Calves
  • Hamstrings

Pec & anterior shoulder

0771:

WU: 5 minutes wod is WU!
WOD: 10 minutes – 10 supermans, 5 burpees, 10 v- ups, 20 DU
STRENGTH:
• b. press 8×3 @85%
• RDL 6×4 (if exposed for the 1st time on this one. Keep it light – you will feel it.)
• 30 chin ups – GA: 20 strict chins