WORKOUT-09/16/14

Coach Timmy warming up before his legendary 2011 X-Corp performance!

Coach Timmy warming up before his legendary 2011 X-Corp performance!

 

 

 

 

 

 

 

 

 

 

 

 

The X-Corp adventure race is only a few days away but there is still time to join a team and participate! The race is open to all skill and experience levels. So join us this Saturday at First Landing State Park for some fun! If you have questions click on the facebook page link or email race organizer “The Phill” at philrose1@yahoo.com

X-Corp Group Page

**TakeOver Teen and TakeOver Endurance at 530pm**

Workout of the day:

10 minutes of handstand walk practice

-then-

10 minute amrap of:

10 Thrusters 95/65#

50 Double Unders

*post scores to comments.

 

USAW WEIGHTLIFTING SEMINAR – DAY 1

Curtis - row sprints

Curtis – row sprints

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**CTO IS CLOSED TODAY FOR OUR USAW WEIGHTLIFTING SPORT PERFORMANCE SEMINAR**

Come join us this morning for our team workout at Mt. Trashmore. All family and friends are welcome to join in and the workout, although challenging, is scalable. We are meeting by the stairs for a 930am start time. We ask that you arrive before 915am to draft teams and explain the workout details. The coaches will be there rain or shine so come out and enjoy the outside!

WORKOUT-09/12/14

Kirsten - setting the example for the rest of the family!

Kirsten – setting the example for the rest of the family!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

REMINDER: TAKEOVER IS CLOSED THIS WEEKEND FOR OUR USAW WEIGHTLIFTING SEMINAR. JOIN US SATURDAY, 930AM AT MT. TRASHMORE FOR AN AWESOME WORKOUT!

Workout of the day:

Back Squat 5-5-5

-then-

Max Effort row sprints 500-400-300-200-100 meters

*rest as needed between efforts.

Cash out –  3 sets of :45 Deadbug hold , :30 rest

Strength

Basic: Back Squat 3×5 (+5#) , Pull-ups 3 x max effort , L-sit hold 3 x :30

Intermediate: L-Pullup 3 x max effort , Weighted ring dip 3 x max effort 25/15#

The 4 undebatable fundamentals of training

WORKOUT-09/11/14

Ken & Terry - Deadlift 5rm

Ken & Terry – Deadlift 5rm

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**Yoga with Mariza, TakeOver Teen & TakeOver Endurance at 530pm***

REMNINDER: TAKEOVER IS CLOSED THIS WEEKEND FOR OUR USAW WEIGHTLIFTING SEMINAR. JOIN US SATURDAY, 930AM AT MT. TRASHMORE FOR AN AWESOME WORKOUT!

Workout of the day

“Ryan”

Complete 5 rounds for time:

7 Muscle-ups

21 Burpees to a 1′ target

*Post times to comments.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

 

 

 

 

WORKOUT-09/10/14

Pam - power cleans & gassers

Pam – power cleans & gassers

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout of the day

Deadlift 5 rep max

-then-

Complete 5 rounds for time:

20 wallball shots 20/14#

10 toes to bar

Strength

Basic: Deadlift 5rm , Bench Press 3×5 (2.5#) , Glute ham hold 3 x :45

Intermediate: Deficit Deadlift 2-2-2 @ 2″ , Clean Pull 3×5 @115%

 

WORKOUT-09/09/14

 

Shane taking on yesterday's snatch and pull-up workout

Shane taking on yesterday’s snatch and pull-up workout

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TakeOver Teen and TakeOver Endurance today at 530pm**

Workout of the day:

12 minute ascending ladder of:

185/125# Power Cleans 1-2-3…

1 Full Gasser

*Post scores to comments.

**A gasser = 4 x 53 yard shuttle run.

Cash out – 3×15 back extension

 

WORKOUT-09/08/14

jesse (450x450)

 

 

 

 

 

 

 

 

 

 

 

 

**TakeOver will be closed this weekend for the USAW Weightlifting Seminar. Saturday we are hosting a workout at Mt. Trashmore at 9am. Feel free to bring family and friends to join in on our fun and challenging workout.**

Workout of the day:

Press 5-5-5-5-5

-then-

Complete 7 rounds for time:

7 right arm dumbbell snatch 55/45#

7 left arm dumbbell snatch 55/45#

7 strict pull-ups

Strength:

Basic: Back Squat 3×5 (+5#) , Chin-ups 3x max effort , Russian twist 3×20

Intermediate: Back Squat 1rm , Walking lunge 3×6

How to train smart before, during and after pregnancy