1) Split Jerk:
3 x 2 reps
2) 15 min AMRAP
10 x deadlift (185/115 lb)
Run 200m
10 x toes to bar
Run 200m
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run - OFF
Tri - swim - 3 x 400m with 3 minute rest Read more »
Real Food Challenge by Trayce Snow
It’s happened again. The new year has become old, the holidays are here, and soon it’ll be time to reflect on the good, the bad, and everything else that happened in 2013. Soon it’ll be time think about what and how things can be different, even better, in 2014.
Most Read more »
1) Hang Power Snatch:
5 x 1.1 reps
Ideally you will peak at set 3 then stay at the same weight or slightly decrease to maintain form. 2 min rest between sets. 10 sec between reps.
2) Snatch Deadlift:
3 x 3 reps
3) Complete 2 sets of the following for time. Rest 5 minutes between sets.
Complete Read more »
1) Back Squat:
3 x 4 reps
All sets should be at 90% or above 3RM from Nov 4th. Attempt a 4RM with Nov 4th's 3RM on final set.
2) With a 20 min running clock, every even minute comple:
12 kettlebell swings (24/16kg)
max double unders
Rest on the odd minutes. Score is total double unders. Read more »
Evaluating our Gym's Results by William Albritton
In the article "What is on Tap for September and October's Program?", I discussed the goals behind the programming for September and October. If you'd like to refresh your knowledge on GPP and the programming, take a second to read that article.
Our top priority is to always increase Read more »
1) Deadlift
3 x 3 reps
2) 3 rounds for time:
row 500m
10 kettlebell snatch
20 double unders
Endurance WOD:
Run - (half) 2 x 3 miles with 5 to 10 minute rest
(Whole) 3 x 3 miles with 5 to 10 minute rest
Tri - same Read more »
1) Dynamic Effort Back Squat:
8 rounds, every 60 sec complete 2 reps
Weight is 50 - 60% 1RM
2) 5 rounds:
45 sec max KB swings (24/16kg)
45 sec max burpees
rest 2 minutes
Score is total reps
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Friday
Run - off
Tri - mountain bike Read more »
1) Power Clean:
3 x 3 reps
2) 8 x 40 yard sprints every 60 sec
3) 3 x 5 dragons flies
Endurance WOD:
Run - (half) 8 x 300m with 2 minute rest
(Whole) 10 x 300m with 2 minute rest
Tri - same Read more »
