Getting a little “King Kong” action Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Rowed   2 rounds for time Compare to Wednesday, 19 March 2014     Flexibility: 15 Sit-ups to Pike Right Leg Splits – 1:30 Left...Read More

“Five Golden Rings”   Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Conditioning: “King Kong” 1 Deadlift (455/303) 2 Muscle-ups 3 Cleans (250/163) 4 Handstand Push-ups   3 rounds for time     Flexibility: Side Straddle stretch – 1:00/side Center Straddle...Read More

Strength: Front Squat 5   reps at 65% 1RM 3   reps at 75% 1+ reps at 85%   For max reps at 85%     Conditioning: 21-18-15-12-9-6 rep rounds of: Calories Rowed Sit-ups Box Overs (24/20″) Hand-release Push-ups   For Time     Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle –...Read More

  Skill: Hollow Body Hold 5 x 30 seconds on, 30 seconds off Belly to Wall Handstand Holds 5 x 30 seconds on, 30 seconds off   For Quality     Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette...Read More

  Strength: Push Jerk 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Trimming Time” 21 Hollow Rocks 15 Pull-ups 9 Burpee Tuck Jumps 300m Row   4 rounds for time     Flexibility: 20 Side Leg Swings on each...Read More

  Strength: Pick one: Back Squats or Deadlift 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Just a little work” Partner WOD* 4 x 400m run relay (2 each) 60 Power Snatches (115/75) 80 Kettlebell Push-ups 100 Sit-ups 4...Read More

Classes are 0900 and 1200 only.   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/14) @ 7m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)   For Time...Read More

Classes are normal on Wednesday. Gym closed on Thursday. Classes at 0900 and 1200 on Friday.   Strength: Snatch-grip Deadlift 2-rep max   For max load     Conditioning: “Thank Goodness!” 1000m Row …then 2 rounds of: 25 Pull-ups 10 Tire Flips (210/180) 50 Sledge Swings (10/8) 30 Slammers (12/8) 400m Run …then 25 Burpees...Read More

  Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side...Read More

  Strength: Snatch* 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%**   For max reps at 80% *These are squat snatches. Catch/receive the bar at the bottom of the squat. **At 80%, reps need to be consecutive. Drop and re-grip is okay, with no more than a 2...Read More