WORKOUT-05/22/15

 

TODD - A GREAT AMERICAN!

TODD – A GREAT AMERICAN!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MEMORIAL DAY VALOR – REGISTRATION PAGE 

HEAT SIGN-UP: MURPH

MEMORIAL DAY WEEKEND SCHEDULE

Friday 5/22 – *630pm class cancelled. Open gym still available until 730pm.

Saturday 5/23 – Memorial Day Valor at CTO!

Sunday 5/24 – Normal Sunday Schedule

Monday 5/25 – Open Gym 9am-12pm only

Tuesday 5/26 – Normal Schedule

WORKOUT OF THE DAY

Power Snatch – 2 rep max

-then-

4×2 Power Snatch  (Touch & Go) @ 85% of 2 rep max

-then-

6×25 meter sled sprint

*rest :90-2:00 minutes between sets.

STRENGTH

Basic: Back Squat 3 x 5 (+5#) , Chin-ups 3 x max effort , Row 1000 meters

Intermediate: Dumbbell Step-ups 8-8-8 , Pendlay Row 4×5

ENDURANCE – Tempo/Time Trial

25 minute tempo run @ 75% of 2 mile pace

10×1 Power Clean + Front Squat @55-60% , :45 rest between sets

WORKOUT-05/21/15

Lauren & the never ending couplet!

Lauren & the never ending couplet!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MEMORIAL DAY WEEKEND SCHEDULE

Thursday 5/21 – normal schedule

Friday 5/22 – *630pm class cancelled. Open gym still available until 730pm.

Saturday 5/23 – Memorial Day Valor at CTO!

Sunday 5/24 – normal Sunday schedule

Monday 5/25 – Open Gym 9am-12pm only

**TAKEOVER TEEN & YOGA WITH MARIZA TONIGHT AT 530PM**

WORKOUT OF THE DAY

Strict Pull-ups 6-8-6-6-8+

-then-

For Time:

1K Run

30 Handstand Push-ups

1K Row

*Post times to comments.

 

WORKOUT – 5/20/15

 

Darin exemplifies hard work!

Darin exemplifies hard work!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tabata Times – Consistency is King!

WORKOUT OF THE DAY

Complete for time:

21-15-9

Hang Power Clean 95/65#

Burpees

-rest 5 minutes-

15-12-9-6-3

Hang Power Clean 95/65#

Burpees

*post times to comments.

STRENGTH

Basic: Power Snatch 6 x 2 (+2.5#) , Strict Press 3 x 5 (+5#) , Barbell Good Mornings 3 x 6 (+5#)

Intermediate: 5 sets of: 1 Snatch Pull + 1 Hang Power Snatch , 3 x 10 Around the worlds

ENDURANCE – Long Interval

3 x 800 meter , 600 meter , 400 meter , 200 meter run (rest 1:1)

Chin-ups 3 x max effort

WORKOUT-05/19/15

THE MORNING GIRLS SPRINTING HARD!

THE MORNING GIRLS SPRINTING HARD!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN TODAY AT 530PM. WEIGHTLIFTING WITH COACH BRIAN AT 630PM**

WORKOUT OF THE DAY

10 minutes of hurdle hop practice.

-then-

12 minute amrap:

3 Bar Muscle-ups

10 Box Over Jumps 24/20″

20 Abmat Sit-ups

*post scores to comments.

 

WORKOUT-05/18/15

Nik & Zach at it again!

Nik & Zach at it again!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

REGISTER FOR MEMORIAL DAY VALOR AT CTO! – REGISTRATION PAGE

SATURDAY MURPH HEAT SIGN-UP (REGISTER FIRST)

WORKOUT OF THE DAY

Deadlift – 5 rep max

-then-

Every minute on the minute for 10 minute perform the following:

Odd minutes – Run 200 meters

Even minutes – 15 Wallball shots 20/14#

STRENGTH

Basic: Back Squat 3×5 , Pull-ups 3 x max effort , 30 V-outs

Intermediate: Pause Front Squat 4-4-4-4 with :03 pause at the bottom , Close Grip Bench Press 5-5-5

ENDURANCE – Short Interval

10 x :40 Sprint , :10 rest

-then-

Jerk 1 rep max

Skills & Drills – watching the drills breakdown plus drill one through four.

SATURDAY WORKOUT

ADAM GOING LEGLESS

ADAM GOING LEGLESS

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN TODAY AT 10AM**

WORKOUT OF THE DAY

Power Clean – 3 rep max

-then-

Complete for time:

21-15-9

Row – Calories

Deadlift 225/155#

Handstand Push-ups

*post loads and times to comments.

WORKOUT-05/15/15

SQUAT PARTY

SQUAT PARTY

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete for time:

30 V-ups

20 Back Squats 185/125#

30 Chest to bar pull-ups

20 Back Squats 185/125#

30 Hip Extensions

*Post times to comments

STRENGTH

Basic: Back Squat 3×5 (+5#) , Bench Press 3×5 (2.5#) , Row 4 x 250 meters

Intermediate: Weighted Step-ups with Dumbbells 8-8-8 , Pendlay Row 4×5

ENDURANCE: Tempo/Time Trial

2 Mile Time Trial

Box Squat 5×5

WORKOUT-05/14/15

RACHEL - READY TO LAUNCH!

RACHEL – READY TO LAUNCH!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN & YOGA WITH MARIZA TONIGHT AT 530PM. WEIGHTLIFTING WITH COACH BRIAN AT 630PM**

WORKOUT OF THE DAY

5 sets – not for time:

5-8 reps of Push Press

1-2 reps of Legless Rope Climbs

*rest :90 between sets

-then-

3 x 800 meter run @ 1 mile time trial pace

*rest 2 minutes between efforts.

 

 

WORKOUT-05/13/15

 

Henry going heavy!

Henry going heavy!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Strict Pull-ups 6-9-6-6-10+

-then-

Complete 7 rounds for time:

3 Power Snatches 135/95#

10 Plyo Push-ups

STRENGTH

Basic: Power Clean 5×3 (+2.5#) , Chin-ups 3 x max effort , Barbell Good Morning 3×6 (+5#)

Intermediate: 5x 1 – Clean Pull + 1 – Hang Power Clean , 3×10 Around the World

ENDURANCE

3 X 3 Minute run with :90 rest between intervals

10×2 Power Clean @65-75% of 1 rep max. Rest :60 between sets.

BREAKING MUSCLE – A FEMALE GUIDE TO GETTING LEAN