WORKOUT-05/05/15

RYAN SQUATTING LOW!

RYAN SQUATTING LOW!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN TONIGHT AT 530PM. WEIGHTLIFTING 630PM**

WORKOUT OF THE DAY

Teams of 2 – 20 Minure AMRAP:

Partner 1 – 400 meter run

Partner 2 – 20/18 calorie row + Max effort double unders

**Score = Total Team Double Unders

WORKOUT-05/04/15

IT'S A NEW WEEK. LETS GET IT!

IT’S A NEW WEEK. LETS GET IT!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Primal Complex:

5 sets of 3 Squats + 3 Lunges (alternating) + 5 Box step-ups (alternating)

*Barbell in the rear rack.

-then-

Complete for time:

75 Bar facing burpees

*every minute on the minute complete 3 front squats using the final primal complex weight. Start with burpees.

STRENGTH

Basic: Back Squat 3×5 (+5#) , Chin-up 3 x max effort , V-out 3×10

Intermediate: Pausefront squat 4-4-4-4 (:03 hold at bottom) , Close Grip Bench Press 5-5-5

WORKOUT-04/29/15

The mighty Mariza!

The mighty Mariza!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

REGISTRATION – MEMORIAL DAY VALOR “MURPH”

WORKOUT OF THE DAY

Front Squat 5-5-5 (Pause :05 at the top & :03 in the bottom of each rep)

-then-

7 Minute Amrap of:

7 – 1 Arm Dumbbell Thruster 45/35#

7 Burpees

*Switch arms every round.

STRENGTH

Basic: Power Snatch 6×2 (+2.5#) , Pull-up 3 x max effort , 3 x:30 Bridge Hold (face down)

Intermediate: Power Clean 3-3-3-3 , Deficit Deadlift 4×8

WORKOUT-04/28/15

Kelsey - Unbroken Wallball shots!

Kelsey – Unbroken Wallball shots!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN TONIGHT AT 530PM & TAKEOVER WEIGHTLIFTING AT 630PM**

WORKOUT OF THE DAY

10 Rounds for time:

6 Plyo Push-ups (Use 45/25# plates)

8 Ring Rows

10 Russian Kettlebell Swings 2/1.5 pood

Cash out: 3×12 Banded Good Mornings

WORKOUT-04/27/15

Razor Ramos - max effort!

Razor Ramos – max effort!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER WEIGHTLIFTING UPDATE**

 The next 12 week weightlifting cycle starts this week. The first class will be this Tuesday April 28th at 630pm. Classes are Tuesdays and Thursdays at 630pm and Sundays at 10am. This is a stand alone program but does allow for additional conditioning. If you plan on attending classes or doing conditioning on your own please do not do it on training days before the class. The work outlined in the program is of primary importance and will take precedence. If you attend a regular class prior to weightlifting you will not be allowed to lift afterwards. If you are interested and have questions please contact Coach Brian at rsqatc23@gmail.com . This class is for those of you who have been lifting and attending classes longer than a few months and are looking to improve on your Olympic lifts (Snatch and Clean & Jerk). We are looking forward to kicking off another fun and rewarding cycle this week!

WORKOUT OF THE DAY

Strict Pull-ups 5-8-5-5-8+

-then-

18 minute amrap of:

5/10/15/20… Unbroken Wallball Shots 20/14#

2/4/6/8… Unbroken Toes to Bar

**If broken run 1 lap and start over at 5 wallball shots and 2 toes to bar.

STRENGTH

Basic: Back Squat 3×5 (+5#) , Bench Press 3×5 (+2.5#) , 200 meter sled push

Intermediate: Back Squat 4-4-4-4 , Ring Row 4×8

THE PALEO SOLUTION PODCAST WITH ABEL JAMES

SUNDAY OPEN GYM & YOGA

Rope climbs with the girls!

Rope climbs with the girls!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**LEVEL ONE TRAINING TODAY AT 12PM**

Level 1 training will be held today at 12pm. Coach Brian will be giving a presentation on exercise physiology. This is a great opportunity to learn more about why we do what we do. This is open to everyone so head up to the box for a great educational opportunity.

**YOGA WITH MARIZA @ 9AM. OPEN GYM FROM 10AM-12PM**