Sunday Outline: 1/26-2/1

Mon: Heavy DL, Box Jumo, HSPU + leg raise finisher
Tues:  Ball Slam, Power Snatch, HSWU, Burpee + pendlay row finisher
Wed:  OHS + push, pull, OHL + TTB finisher
Thurs: HPC, WB + Superman finisher
Fri: Core Work + Thruster, DU + hollow body finisher
Sat: Team Wod of KB, Row, TGU
Sun: No Open Gym

If you are a member and did not get the email blast, please email me and let me know

Lifestyle Challenge Log - Week 3

Good Reads:

Pour water on your bacon

Why you shouldn't set the rower to 10

Best and worst fitness magazines

Sunday Outline: 1/19-1/25

Mon: Strength (see below) + Row, Thruster + AMSU finisher
Tues:  Strength + Burpee, CTB, Power Clean + L-sit finisher
Wed:  Strength + DU, Snatch
Thurs: Strength + TTB, KB Swing + HSWU finisher
Fri: Strength + Plank, Ball Slam + Pushup finisher
Sat: Magdalena's 22nd birthday Wod. Mainly cleans and squats and a new movement
Sun: 530p Open Gym

There will be an opportunity to find new maxes every day this week for what you have been working on for the past 12 weeks. Don't jump right into that 1RM attempt. Use one day to find a 3RM or a 5RM, take a day off, then go for the 1RM on another day. Looking forward to seeing all the ridiculous PRs this week!

Lifestyle Challenge Log - Week 2

Good Reads:

Why she's glad she gained 20 pounds but dropped a pant size

Working out when sick?

Carl Smith, what an honorable yogi

2015-01-17 Wod

Rebekah’s Bday Wod

31min AMRAP

buy-in of:
31 man on fire burpees
31 pullups

then

800m Run

31 Double unders (84 single unders)

31 KB Swings (USA), 24/16 kg

31 Box Jump on and Over, 20”

2015-01-16 Wod

skill/strength: 10min to find heavy 3 position snatch

wod: 2k Row

finisher: 3min Plank hold

2015-01-15 Wod

Strength: deload week. Athletes Choice

Wod:

2 Rounds

15 MBC, 20/14#

20 WB, 20/14#

25 AMSUWB, 20/14#

2015-01-14 Wod

10 Rounds

1 Barbell Complex, 115/80#

Max HSPU

5 Hurdles, 30/24#

Complex= 1 Hang Squat Clean, 2 Front Rack Lunges, 1 Squat Clean, 2 Front Rack Lunges

two scores: one for total HSPU and one for time.

2015-01-13 Wod

3 Rounds

10 WAMSU, 45/25#

10 Burpee Box Jumps, 20”

Rest 30sec

15-10-5

TTB

Burpees

Rest 90sec

10-8-6-4-2
KTE
Pushups (rx+: weighted pushups, 45/25#)

2015-01-12 Wod

5-4-3-2-1

Clean and Jerk, 155/115#

50-40-30-20-10

Double Unders (120 to 30 single unders)

Sunday Outline: 1/12-1/18

Mon: Strength (see below) + 3:47
Tues: Core and Pushing
Wed:  Clean complex, max HSPU, hurdles
Thurs: Strength + MBC, WB, AMSUWB
Fri: 3 Position Snatch, Row, Plank
Sat: Rebekah's 31st birthday Wod
Sun: 530p Open Gym

You will need 40%, 50%, 60% of your (90% + 10#) for this week.

Info on the lifestyle challenge

Lifestyle challenge Log - Week 1

Photos from Wod 1 of the Truth in Fitness Throwdown

Photos from Wod 2 of the Truth in Fitness Throwdown

Photos from Wod 3 of the Truth in Fitness Throwdown

Sunday Outline: 1/5-1/11

Mon: Strength (see below) + Only sprint this week and OHL
Tues: Three Wise Men
Wed:  EMOM of DL, TTB, Row
Thurs: Strength + DU, HSWU, Plank AMRAP
Fri: Pushups, AMSU, TGU, Famers Carry
Sat: Truth in Fitness Throwdown!!!
Sun: 530p Open Gym

You will need 40%, 50%, 60%, 75%, 85%, 95% of your (90% + 10#) for this week.

Good Reads:

Learning to Fail

Motivate with Moderation

Tech Trends