There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Monday, June 29, 2015

Monday 29, June 2015

Week 4 of our 8 week strength cycle - this week we add weight to all of our 1 rep max lifts

We are NOT retesting our max this week, you are just adding to it!

The next weeks of this cycle, will be devoted to beating previous records for reps and weights.

  • Squat – Rep records for each of the first sets (done on Friday). You'll have records for 70%, 65% and 75%. You'll also have a record for your TM set (done on Wednesday)
  • Press – Rep record for your TM set

  • Hang Clean – Total rep records for each of the first sets (done on Monday). You'll have total rep records for 70%, 65%, and 75%.

  • After the third week, you'll raise your TM for each lift. The squat, deadlift, and hang clean will be raised 5 kilos per lift. If your hang clean TM is under 90kg , increase the TM by only 2.5 kilos.

    The press and bench will be raised 2.5 kilos.

    For the remainder of the challenge (3 weeks), you'll repeat the sets/reps/percentages above with the new training maxes. Remember that all percentages listed in the program are based on your Training Max.


    Warm up:

    For the week

    4 minutes of jump rope - WORK on double unders
    Then
    50 twinkies
    50 weighted supermans
    50 KB swings - light
    50 PVC around the world

    You can break this warm up however you would like, just get it done

    Strength:

    Back squat
    5-5-5 warm up
    5-5-5 at 65/75/85% with the added 5kg accounted in your number already!

    Hang clean
    2x max reps at 70% of your NEW max with either the 2.5 or 5 kilo increase

    These reps should beat your reps from 6-8-15

    Metcon:

    6x
    3 G2OH 60/42.5kg
    2 rounds of Cindy
         5 pull ups
         10 push ups
         15 air squats
    1 rope climb

    Friday 26, June 2015

    Warm up:

    8 min AMRAP
    10 KB swings
    10 pass throughs
    10 air squats
    10 sit ups

    Strength:

    Back squat
    3x15 reps at 55/65/75% of your 90% of your max

    Bench press
    5-5-5 warm up
    5-5-5 at 75/85/95%

    Thursday 25, June 2015

    Warm up:

    8 min AMRAP
    10 KB swings
    10 pass throughs
    10 air squats
    10 sit ups

    Strength:

    Strict press
    5-5-5 warm up
    5-5-5 at 75/85/95%

    Chin ups
    50 reps - better be a struggle

    Metcon:

    12 minute clock

    1 minute of squat clean 60/42.5kg
    1 minute of push jerk 60/42.5kg
    2 minutes of squat cleans
    2 minutes of push jerk
    3 minutes of squat clean
    3 minutes of push jerk

    Wednesday 24, June 2015

    So by today and looking at my programming for the week, I over programmed the shit out of this week, plus had a longish run scheduled, and it is just tooooo HOT for that, so there are some adjustments for the week. :-)

    Warm up:

    Stays the same for the week

    Strength:

    Front squats
    15 minutes to work up to a 1 rep max

    Hang cleans
    2x max reps at 75% of your max from last week

    Metcon:

    Death by Kettlebells

    2 swings added EMOM until you can not complete the number of swings in the minute

    Minute 1 = 2 swings
    Minute 2 = 4 swings
    Minute 3 = 6 swings

    and so on and so on

    Tuesday, June 23, 2015

    Tuesday 23, June 2015

    Warm up:

    Same as yesterday, and will be all week

    Stabilizer:

    50 elevated side planks - to each side

    Strength:

    Deadlift
    5-5-5 @ 75/85/95%

    Pendlay row
    100 reps

    Metcon:

    Throwing some body weight stuff at you today :)

    4x
    25 pull ups
    25 push ups
    25 sit ups
    25 calorie row

    Monday 22, June 2015

    Warm up:

    This week will be

    8 min AMRAP
    10 KB swings
    10 pass throughs
    10 air squats
    10 sit ups

    Strength:

    Back squat
    5-5-5 @ 75/85/95%

    Strict press
    Training max - either shoot for new PR or max reps

    Stabilizer:

    100 hollow rocks

    Metcon:

    100 double unders
    10 thrusters 50/37.5kg
    80 double unders
    8 thrusters 50/37.5kg
    60 double unders
    6 thrusters 50/37.5kg
    40 double unders
    4 thrusters 50/37.5kg
    20 double unders
    2 thrusters 50/37.5kg

    Friday 19, June 2015

    Warm up:

    Fish game
    then
    3x
    10 pull ups
    10 weighted OHS
    10 box jumps

    Strength:

    Back squat
    1x15 at 65% of your training max from Wednesday

    Strict press
    5-5-5 @ 65/75/85%

    Metcon:

    Today is a special birthday WOD - may possibly be the last time we get to celebrate this ones birthday here at BattleBorn. He has grown up under the watchful eye of too many members to count here at the gym. Some giving him advice, some praising him, some helping him work through life problems, but all always having his back and helping to sculpt a great young man. With that, you also have his mothers undying gratitude for being such positive influences in his life.

    Evan's Birthday WOD - born 6-19-1996 and he is 19 today

    6x

    1 deadlift
    9 hang cleans
    9 front squats
    6 push jerk

    Rest as needed between rounds
    Add weight each set
    10 burpees everytime you drop the bar - and you better drop the bar on the last round or you didn't even come close to going heavy or hard enough!




    A letter from one of our members on his journey into our United States Air Force - THANK YOU TOM and CHRISTINA



    All,


    Five months have passed and once again I write to thank you for your support and to tell you about my journey. First and foremost, thank you to all of you; the letters, calls, texts, prayers, and even happy thoughts were great life savers and morale boosters for my time away. Secondly, I graduated from Officer Training School as a Second Lieutenant in the United States Air Force.

    My journey started off with a trip to Sacramento Military Entrance Processing Station with my beautiful wife Christina. We got to experience a very heartfelt goodbye and promises to see each other when training was over. Thankfully to a paperwork hiccup my flight to Maxwell AFB in Montgomery, AL was delayed until after dinner on the first day. At the time I was worried about being late, in retrospect I am super happy I was.

    The OTS complex, where I would spend the next 11 weeks, is 23 acres or one million square feet. It consists of dormitories, lecture halls, classrooms, a dining hall, and a parade field. What a whirlwind, each day lasted forever, yet my time there was over before it began.

    OTS was hard. It physically demanding as it was mentally draining. The days began with lights on at 0430 and being outside and in place for PT by 0435. Classes from 0600 to 1830. Then drill instruction, homework, and dormitory maintenance from 1830 to 2300. Every second of the day was utilized. If one of us was moving too slow, then loud and authoritative instructors would be there to "motivate" us. Their voices cut through everybody and everything. I was able to keep it together for about a week, saying it's just yelling and screaming to add stress, but then TSgt Yi, loudest and most formidable of three military training instructors, taught a class on military customs and courtesies. In this class we got an overview of the history behind the traditions in the military. However, halfway through our class the MTI switched gears and made everything personal by telling us his story and where he came from. He closed the class by thanking us for what we were going through and the service that we have yet to perform. He also assigned us homework, we had to write home to our families and thank them for their support. Not a single one of us had dry eyes after that. I called my wife that night after writing my letters; the first time I got to talk to her since stepping off the plane in Alabama. I was

    so thankful to hear her voice, I just sat there and cried for 15 minutes straight saying "I love you" and "I miss you" over and over. I slept really deep that night, and the next day was a little easier knowing that there were still people in my life that love me right back. It never felt like screaming or yelling after that night, just loud and impatient instructions.

    I bonded with my squadron over the nine weeks. We learned the importance of "moving at the speed of excellence." The valuable lesson "do it perfect, do it fast" otherwise four to eight Captains or worse, one of the MTIs would bear down on you and tell you that you didn’t deserve to breath air or dirt. We learned it takes exactly seven minutes for three guys to shower and clean a room to inspection standards and be dressed and posted outside reciting the day’s knowledge. We learned that you can consume a 3000 cal meal in nine minutes and drink three glasses of water in one more.

    The classroom lectures held invaluable lessons about history, heritage, strategy, tactics, global events, leadership, profession of arms, drill and ceremonies, and warfare studies. We spend well over 500 hours in the classroom and just as much studying outside it.

    Any physical activity like the mock deployment or combatives was a welcome reprieve from the ridged structure inside the classroom, and it was always fun. I would say the most fun I had was during the ropes course. I was helping film for the class video so I got to go up and down the towers more than once. I am super thankful for my time working on signs and displays at Nevada Advertising in high school because walking on a round log 60 feet in the air was a breeze for me.

    Just as I was getting settled into a routine at OTS we were performing graduation practice. My wife and parents came to see me graduate, I was so happy to see them! They were there for five days and saying good-bye to them again after graduation was tough. After they left, I had a week of causal status at Maxwell before I flew to go be with my wife for Thanksgiving. Home

    cooked food is amazing. From there it was up to Wright-Patterson AFB, OH for more medical screening. I had a chance to visit the AF aircraft museum and wow is it amazing. I want to go back and spend more time there. I didn’t even stop to read a single sign and I couldn’t make it around to see every plane they have there. From Wright-Patterson I got on a plane and flew to San Antonio where I rented a car and drove the 150 miles to Laughlin AFB in Del Rio, TX and began in processing.

    After in processing I got to go home and see my sister, parents and wife for Christmas. We had a great time and then Christina and I loaded up our car and truck and drove back on down to Texas. The trip was uneventful and smooth until we got 150 miles from our new home where we came to Fort Stockton, TX at midnight. I needed to gas up the truck but the town was sold out of gas, also the cars that were coming the opposite direction had ice caked on them half an inch thick. So Christina and I decided to get a hotel room for the night. Well, with no gas the town’s hotels were sold out. We were calling a bunch of hotels and found gas on the back side of town (for a little bit more money) when Christina said that one of the local churches was setting up a shelter for everyone who was stranded in town. We arrived at the church and were super thankful as freezing rain had started to fall and coat the town in a few inches of ice.

    The next day we put on chains and drove the last little bit to our new home, crisis adverted. First off, Laughlin AFB and Del Rio are awesome. They are slightly bigger than Ridgecrest or Elko at 36,000 people, with just as much to do outdoors. The restaurant selection is really good on the franchise side including things like Chili’s, Applebee's, Wing Stop, and Fuddruckers to name a few. Also, every local dish I've tried has been delicious as well, there's even an old fashion soda jerk and ice cream shop. Three dollar movie night at the theater is currently captivating. I'm super happy to be here. I start pilot training in October and in the mean time I am working as an assistant executive officer for my squadron. It's really cool to see the inner workings and the behind the scenes magic that makes the squadron run. It’s a great learning opportunity.

    I am so excited to start the next chapter of this journey. I am ready to take to the sky.

    With Care, Love, and Respect,

    Tom

    Thursday, June 18, 2015

    Thursday 18, June 2015

    Warm up:

    Fish game
    3x
    10 pull ups
    10 weighted OHS
    10 box jumps

    Strength:

    Bench press
    5-5-5 @ 65/75/85%     of your 90% of your 1 rep max

    Hang clean

    3x
    Max reps at 85% of your 1 rep max from Tuesday

    Metcon:

    Hall
    5 rounds for time of:
    225-lb. cleans, 3 reps
    200-meter sprint
    20 kettlebell snatches, 1.5 pood, 10 each arm
    Rest 2 minutes
    Post time to comments.
    Ryan-Hall_th.jpg
    U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

    Wednesday 17, June 2015

    Warm up:

    Fish Game
    3x
    10 pull ups
    10 weighted OHS
    10 box jumps

    Strength:

    Squat

    Find your TRAINING max for the day - weight, reps, set a goal and DO IT!

    Deadlift
    5-5-5 at 65/75/85% of 90% of your 1 rep max

    Metcon:

    Black jack

    KB swings 24/16kg
    Sit ups - advanced can do GHD sit ups

    * Always adds up to 21
    20 KB swings and 1 sit up
    19 KB and 2 sit ups
    all the way down to
    1 KB swing and 20 sit ups

    Tuesday 16, June 2015

    Warm up:

    Same all week

    Fish game
    3x
    10 pull ups
    10 weighted OHS
    10 box jumps

    Strength:

    Hang clean
    Find a 1 REP MAX

    Barbell curls 100 reps

    Metcon:

    12 min AMRAP
    5 thusters 42.5/30kg
    10 v-twists - each side
    15 ring push ups
    20 OH walking lunges - 10 e/s 20/15kg

    Monday 15, June 2015

    Warm up:

    Fish game on the rower
    Then
    3x
    10 pull ups
    10 weighted OHS
    10 box jumps

    Strength:

    Squat
    5-5-5
    at
    65/75/85% of your 90% of your 1 rep max

    Strict press

    Find your training max today -

    You can start at whatever percentage of your TM you want. However, I advise you to start with the lightest percentage that you can put on the barbell. Remember that below is just an example of how to work up. It's not the only way.
    There's no reason why you can't do bigger jumps or do multiple sets at the same percentage. The goal of this lift, on this day, is to set a personal record. Do what's necessary.

    Metcon:

    WE DID A SCALED VERSION OF THIS HERO WORKOUT - SEE BELOW POST FOR WHAT WE DID

    Servais
    For time:
    Run 1.5 miles
    Then, 8 rounds of:
    19 pull-ups
    19 push-ups
    19 burpees
    Then,
    400-meter sandbag carry (heavy)
    1-mile farmers carry with 45-lb. dumbbells
    Post time to comments.
    Adam-Servais_th.jpg
    U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura.

    OUR VERSION:

    800m run
    8x
    19 pull ups
    19 push ups
    19 burpees
    then
    800m farmers carry

    Thursday, June 11, 2015

    Thursday 11, June 2015

    Warm up:

    4 minutes jump rope
    50 twinkies
    50 back extensions
    25 band pull aparts
    25 PVC dislocates

    Strength:

    Hang clean
    Training max - TM
    then
    5-5-5 at 85% of your max for the day

    Deadlift:

    SLDL

    50 at 50% of your 90% of your 1 RPM
    As many sets as needed

    Metcon:

    4x
    400m run
    400m row
    400 single jumps

    Wednesday 10, June 2015

    Warm up:

    4 minutes jump rope
    50 twinkies
    50 back extensions
    25 band pull aparts
    25 PVC dislocates

    Strength:

    Back squat - TM (training max)

    TODAY is the day to set a Training max for the day - we are making a goal to set a PR, but this day is based on how YOU feel today!!!!
    You can start at whatever percentage of your TM you want. However, I advise you to start with the lightest percentage that you can put on the barbell. Remember that below is just an example of how to work up. It's not the only way.
    There's no reason why you can't do bigger jumps or do multiple sets at the same percentage. The goal of this lift, on this day, is to set a personal record. Do what's necessary.

    Example:
    • 10% x 5
    • 20% x 5
    • 30% x 5
    • 40% x 5
    • 50% x 3
    • 60% x 3
    • 70% x 1
    • 80% x 1
    • 90% x 1
    • 100% (TM) x PR set
    Bench press

    5-5-5 at 70/80/90% of your 90% of your 1 RPM

    Metcon:

    EMOM 12 minutes

    3 burpees
    3 ground to overhead 65/45kg

    Tuesday 9, June 2015

    Warm up:

    4 minutes jump rope - any style
    50 twinkies
    50 back extensions
    25 band pull aparts
    25 PVC dislocates

    You will notice skill and stabilizer are gone for right now - second lift is replacing "skill" and I am testing time out this week before adding stabilizer or skill in.  If you have time after strength before the metcon, add it in.

    Strength:

    Deadlift
    5-5-5 at 70/80/90% of your 90% of your 1 rep max

    Strict press
    50 at 70% of your 90% of your 1 RPM - this will take as many sets as needed to get through

    LOG YOUR SETS

    Metcon:

    2000m row

    GET THIS SHIT DONE FAST

    Monday 8, June 2015

    Warm up:

    Same all week

    4 minutes jump rope
    50 twinkies
    50 back extensions
    25 band pull aparts
    25 PVC dislocates

    New strength cycle starting for 8 weeks, so things will look a little different on the board.

    Strength:

    Back squat

    5-5-5 at 70/80/90% of your 90% of your 1 rep max

    Hang clean
    2x max reps at 70% of your 90% of your 1 rep max

    LOG YOUR TOTAL REPS

    Metcon:

    12 min of 40 second work set, 20 second rest, completed as a circuit

    KB swings 32/24kg
    KB cleans 24/20kg
    KB press 20/16kg

    Wednesday, June 10, 2015

    New Program starting the week of 6-8-15

    Hey you

    So after last weeks mid year assessment, we are starting a new 8 week cycle this coming Monday the 8th.

    We will still be following our basic strength cycle, but with some added volume, explosiveness, and lifts on days.

    BE SURE to have your 1 rep max lifts from last week, as we will BE USING those numbers in the weeks to come!!!

    After our 8 weeks, we will assess how everyone feels, and then continue or adjust certain peoples programs for what they are looking for.

    We also have a squat challenge on one of the boards, it is a 12 week cycle that is sure to kick your ass!

    Looking forward to seeing all you athletes get into the beach body season with a smile on your face!

    Friday, May 29, 2015

    Wednesday 27, May 2015

    Stabilizer:

    100 v-twists weighted

    Skill:

    3x8-12 strict wide grip pull ups

    Strength:

    Sumo deadlift
    5-5-5-5-5

    Metcon:

    10-9-8-7-6-5-4-3-2-1

    Thruster 50/35kg
    KB weighted sit up
    KB swing 32/24kg

    Tuesday, May 26, 2015

    Tuesday 26, May 2015

    Skill:

    3x8-12 strict wide grip pull ups

    Stabilizer:

    100 hollow rocks

    Strength:

    Front squats
    5-5-5-5-5

    Metcon:

    WE SCALED THIS WORKOUT - we did 200m, 400m, 600m, ending with an 800m run

    Capoot
    For time:
    100 push-ups
    Run 800 meters
    75 push-ups
    Run 1,200 meters
    50 push-ups
    Run 1,600 meters
    25 push-ups
    Run 2,000 meters
    Post time to comments.
    Capoot_th.jpeg
    Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

    Memorial DAy 5-25-15 Hours and WOD

    10 am class ONLY

    Choose between

    "Murph"

    or

    7x
    7 hang cleans
    50m SPRINT
    30 unbroken double unders
    Rest 1 minute between rounds

    4 minute rest

    EMOM

    3 snatch - AHAP
    100m row
    Rest 1 minute
    5 Snatch - medium weight
    200m row
    Rest 1 minute
    7 Snatch - light weight
    300m row
    Rest 1 minute
    7 Snatch - light weight
    300m row
    Rest 1 minute
    5 Snatch - medium weight
    200m row
    Rest 1minute
    3 Snatch - AHAP
    100m row

    FOR every round you do not complete in the minute
    10 Burpees

    Saturday 23, May 2015

    BATTLEBORN CROSSFIT annual "Murph" memorial WOD at Virginia Lake

    10am - rain or shine

    Come brin a friend, your dog and enjoy a great workout with people who believe in supporting our military, Past, Present and Future!

    "Murph"

    For time:

    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

    Friday 22, May 2015

    Stabilizer:

    50 Hollow rocks

    Skill:

    MOBILITY

    Strength:

    Snatch technique

    Metcon:

    "Randy"

    75 snatch 35/25kg

    OLD SCHOOL HERO WOD

    Thursday 21, May 2015

    Stabilizer:

    100 old school sit ups
    Every 10, 5 push ups

    Skill:

    MOBILITY

    Strength:

    Back squats

    Work up to a HEAVY single

    Metcon:

    "Jackie"

    1000m row
    50 thrusters 20/15kg
    30 pull ups

    Make Your Momentum at BattleBorn

    Local company who makes some BAD ASS shirts are now carried at BattleBorn.  Help spread the word of this local company to those around you, sport some great clothes and help a number of LOCAL non-profits.

    MAKE YOUR MOMENTUM is not a motto; it’s a lifestyle attitude that will transform your life as it’s transformed ours.  It’s a conscious decision one makes in the race to redefine one’s self-worth and authenticity.  This phrase not only promotes self-awareness but sparks the idea that anything’s possible if you fully put your mind to it.  We know this much because we’re proof of that.

    We started out as an idea only supported by a message which struck a chord and inspired us.  We gave this idea a firm foundation for growth and the idea grew wings.  Without generating momentum this thought wouldn’t stand a chance to take flight and soar as it was so destined to do.  We started this business the best way we knew how, though a t-shirt doesn’t completely justify the philosophy.
     
    It’s your DESIRE and how badly you want it.  It’s your DRIVE and how far you’ll go to get it.  It’s those characteristics that inspire perseverance and gratification, the means to a conceptually limitless life.
     
    Not only does MAKE YOUR MOMENTUM inspire from within; but, our goals as a company are to give back to our communities and the folks unable to make their own momentum and a portion of each sale will be donated to local non-profit organizations (in Reno, NV).  With a message we proudly stand behind and the help from you, we will continue to make great impacts in the lives of others and the lives of ourselves.
     
     

    Wednesday 20, May 2015

    Stabilizer:

    UMMMMM I am sore from yesterday

    3x max effort plank for time

    Skill:

    MOBILITY

    Strength:

    Bench press

    Work up to a HEAVY single

    Metcon:

    10x

    1 min EMOM

    5 burpees
    Sprint

    Tuesday 19, May 2015

    Stabilizer:

    100 mountain climbers - four count

    Skill:

    MOBILITY

    Strength:

    Deadlifts

    Work up to a HEAVY single

    Metcon:

    100 KB swings 24/16kg
    100 evil wheels

    Monday 18, May 2015

    One rep max week!!!!

    Warm up:

    This has become a fun daily write up for our 6am coaches, so you wont usually see a specific item here anymore, unless we do song week again or some game weeks :-)

    Stabilizer:

    100 sit ups
    Every 10 you do 5 pull ups

    Skill:

    This week lets work on MOBILITY to get those HEAVY 1 reps

    Strength:

    Strict Press

    Work up to a heavy single

    Metcon:

    Main site WOD in hand today

    8 min AMRAP
    Press 52.5/40kg - as many as possible PUT the bar down and you do
     50 Double unders

    4 minute rest

    8 minute AMRAP
    Hang cleans 92.5/70kg - as many as possible PUT the bar down and you do
    30 air squats


    Friday, May 15, 2015

    Friday 15, May 2015

    Thank god it is FRIDAY!!!!

    It is that day where after a long week of training we take it "easy" - hehe

    With that said we are doing some make up work, mobility, you know the fun stuff!

    Metcon:

    5x
    3 Turkish get ups - medium weight each side
    5 KB snatch - medium weight each side
    10 KB swing 32/24kg
    5 strict chin ups

    Thursday 14, May 2015

    Warm up:

    4x
    200m run
    10 push ups
    10 back extension
    10 second count chest stretch

    Stabilizer:

    100 four count flutter kicks

    Skill:

    Turkish get ups

    Strength:

    Bench press
    3-3-3-3-3

    Metcon:

    We don't do this often or regularly, but it was a request so we did it today. I don't care what the RX weight says, pick a manageable weight and keep form, then intensity!

    "Diane"

    21-15-9

    Deadlifts 102.5/80kg
    HSPU

    Wednesday 13, May 2015

    Warm up:

    5 minutes jump rope
    5 minutes 3rd world squat

    Stabilizer:

    100 butterfly sit ups

    Skill:

    Turkish get ups

    Strength:

    Back squats

    Find your 3 rep max

    3-3-3-3-3

    Metcon:

    KB Ladder
    1-2-3-4-5-6-7-8-9-10

    Swing
    Goblet squat
    Press each side
    24/20kg