Monday 6, January 2014

Assessment Week is upon us!

Changed a few things up for this one.

Enjoy

Deadlift		1 rep	5-5-3-3-1-1-1 Max One Rep
Max Air Squat		2 minutes	Full Range of Motion
Max Push Ups		2 minutes	Full Range of Motion STRICT
Max Sit Ups		2 minutes	Full ROM - OLD SCHOOL no abmat
Max Pull Ups		1 set	Full ROM / Kipping authorized
Run		400m x 2	Record fastest time
Row		500m x 2	Record fastest time

Friday 3, January 2014

Skill:

max effort chin ups - anyway

Strength:

Deadlifts
10 minutes work up to a
1 rep max

Stabilizer:

3x
15 sit ups 20-10kg
10 back ext 20/10kg

Metcon:

21-15-9
Wall balls 20/16lb
KB swings 32/24kg

Rest 2 mins

10-9-8-7-6-5-4-3-2-1
Toes 2 Bar
HSPU

Thursday 2, January 2014

HAPPY NEW YEAR!!!!

Skill:

Max effort pull ups - anyway

Strength:

Front squats
Work up to a max for the day then -

1-1-1-1-1

Snatch
Work up to YOUR 90% then

1-1-1-1-1

Metcon:

8x

8 burpees
1 rope climb
8 bar muscle ups
1 tire flip

F-E-A-R

What do I fear?

I fear stagnation and lack of progress.

I fear never reaching my potential and being average.

I fear being forgotten..The past..Yesterday's news.

I fear giving up and being passed by, going softly into that good night.


I fear settling, giving in to the "that's just the way it is" mindset.

I fear not feeling these fears anymore and just floating along.

These fears feed me, they nourish my drive.

I love my fear.

Tuesday 31, December 2013

Open Gym

9-12

OK so I had a workout all planned but Coach Jason stepped in and to be truthful with you since I'm in Dallas I have no clue what it was!

HAPPY NEW YEAR'S EVE everyone!

Monday 30, December 2013

Skill:

3x ME strict pull ups

Strength:

Hang squat cleans
20 mins - work up to a
1 rep heavy max

Stabilizer:

100 weighted ab mat sit ups

Metcon:

12 Min EMOM

Odd - 3 x hang squat clean @ 80% of your 1 rep from today
Even - 10 burpees

Friday 27, December 2013

Skill:

OK so I just didn't plan anything and I am out of town so again today is a free skill day for you all!

Strength:

Front squats

3x pause front squats work to a max of three and then perform 2 more sets at that weight

Snatch

Work to a max for the day then drop 10kg and perform

1-1-1-1-1

Stabilizer:

50 GHD sit ups

Metcon:

3x

1 minute at each movement

Jumping squats 20/15kg
KB swings 32/24kg
SDHP 42.5/30kg
OH walking lunges 20/10kg
Then at the end of the three rounds you have an 800m run

Thursday 26, December 2013

Hope everyone had a very very Merry Christmas!!!

Skill:

Do what ya want it is the holidays! :-)

Strength:

Back squat

YOUR max for the day and then
1-1-1

Deadlift

Work to YOUR heavy single for the day

Stabilizer:

30 toes 2 bar

Metcon:

5x

10 toes 2 bar
10 OHS 60/40kg
200m sprint