Bench and Row / Push and Pull
Warm Up 3 Rounds NFT (not for time) 10 Push Ups 10 Air Squats 100 Meter Run Strength Work Bench Press 2 reps every minute (start at 155M/95W or scale) add 10 pounds every round till failure Partner up for spots. 20 Minute time limit rest 5 mins then: Conditioning Work (Optional) 3 Rounds of [...]
Snatch & Capacity
November 29, 2010Warm Up Joint Mobility and Line Drills Strength and Skill Work Snatch for 15 Minutes build up to 1 rep max rest 5 mins then: Conditioning Work “Ten minute work capacity test” by OPT 4 min row for max calories 3 min of pull ups 2 min of Bodyweight Back Squat (3/4 BW for women) [...]
Saturday Group Workout
November 27, 2010Warm Up Group Warm up and Line Drills Strength and Skill Work Split Jerk Technique Workout of the Day (WOD) 7 Rounds of: 7 Ground to Overhead 95M/65W 7 Burpees
Happy Thanksgiving
November 25, 2010Wanted to wish everyone a wonderful day off and Happy Thanksgiving. This past week (M – T – W) was a perfect blend of Strength Training along with Metabolic Conditioning (Met Con). We pride our club on its Strength Based Programming infused with Basic Barbell and Olympic Weightlifting. Couple that with a Speed and Conditioning [...]
Week of Workouts
November 22, 2010Monday 11-22-10 Back Squat 5 – 5 – 5 rest 10 minutes then: 100 Overhead Squats 95M/65W 5 Burpees every time you drop the bar No rack used. Tuesday 11-23-10 10 Rounds of 5 Dead Lifts 225M/155W 10 Pull Ups 15 Box Jumps recover for 10 mins then: 5×40 yard dash rest 1 minute between [...]
Saturday Group Workout
November 20, 2010Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) Group of Three Partners All three Partners must chip away at the 30 Reps of each Weight lifting movement prior to running 400 Meter Run together. All 3 partners must be back before moving onto next weight lifting movement. First group of 3 [...]
Our Program is for EVERYONE!!!!!
November 19, 2010Our Program is designed for EVERYONE. You DO NOT need to be an elite athlete to come train at our facility. I get calls on a regular basis telling me that when they see all the fit members in the pics they get nervous. Most of those members were not that fit when they started. [...]
“Black Jack”
Warm Up 800 Meter Run Workout of the Day (WOD) “Black Jack” Push Ups / Sit Ups 20 1 19 2 18 3 17 4 etc………….. Coaches Notes: Must release hands at the bottom of push up and lock out elbows at top.
Skill Work and Rowing
November 18, 2010Warm Up Burgener Warm Up Skill Work Snatch Balance and then 2 Overhead Squats Conditioning Work 4 – 1000 Meter Row w/ 2 min rest between .
