10.24.14

Gymnastics: Ring Rows 5 x 5 Wall Walks 5 x 4 RX: 4 Rounds for Time: 20 Deadlifts (255/165lbs) 20 Handstand Push-ups ADV: 4 Rounds for Time: 20 Deadlifts (185/135lbs) 20 HSPU (ab mats) or Pike Push-ups BEG: 4 Rounds for Time: 20 Deadlifts (95/65lbs) 20 Pike Push-ups or Incline Push-ups *split reps as needed […]

10.23.14

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Weightlifting: High Hang Clean, 4 reps EMOM for 10 minutes *hold 2 sec in bottom position RX: AMRAP 8 minutes: 5 Cleans (155/105lbs) 10 Ring Dips ADV: AMRAP 8 minutes: 5 Cleans (115/75lbs) 10 Bar Dips (assistance) MOD: AMRAP 8 minutes: 5 Cleans (65/35lbs) 10 Assisted Dips THE PROPER HIGH HANG POSITION… Read entire article […]

10.22.14

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Gymnastics: Back Extension 5 x 5 Squat Therapy 5 x 5 RX: AMRAP 12min: 15 Kettlebell Swings (53/35lbs) 10 KB Push Press :30 Hollow Hold ADV: AMRAP 12min: 15 Kettlebell Swings (44/26lbs) 10 KB Push Press :30 Hollow Hold BEG: AMRAP 12min: 15 Kettlebell Swings (35/18lbs) 10 KB Push Press :15 Hollow Hold SLOW ROASTED […]

10.21.14

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Weightlifting/Gymnastics: Bent Over Row 5 x 5 (increase wt across all sets) Handstand Push-ups 5 x 5 (increase difficulty level) RX: “NANCY” 5 Rounds for Time: Run 400m 15 Overhead Squats (95/65lbs) ADV: 4 -5 Rounds for Time: Run 400m Use 75/45lbs BEG: 3-4 Rounds for Time: Run 200-400m Use 45/25lbs 20min TIME CAP MICHAELA […]

10.20.14

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Weightlifting: Snatch Balance 4 reps EMOM for 10 minutes RX: For Time: 45 Wall Balls (20/14) 30 Pull-ups 15 Burpee Box Jump Overs (30/24″) ADV: 45 Wall Balls (14/10lbs) 30 Assisted Pull-ups 15 BBJO (24/20″) BEG: 30 Wall Balls (10/6lbs) 30 Ring Rows 15 BBJO (12″) 10min TIME CAP   STEVEN REPPEL, ATHLETE OF THE […]

10.17.14

Weightlifting: 3 reps EMOM for 10 minutes High Hang Clean, Hang Clean, Clean RX: AMRAP 15 minutes: Run 200m 2 Rope Climbs *alternate rounds with partner ADV: 4 Rope Climb Progressions BEG: 2 Rope Climb Progressions EXERCISE, SLEEP, AND STRESS… What can we do to improve our health through these 3 practices? Healthy Sleep Hygiene […]

10.16.14

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Gymnastics: Ring Rows 5 x 5 Wall Walks 5 x 3 RX: 5 Rounds for Time: 4 Turkish Get-ups (53/35lbs) 10 Burpees ADV: Use (35/18lbs) BEG: Use 18lbs USING THE KETTLEBELL FOR REHAB… Click HERE to watch entire video from CFJ.  It is worth the $25 if you aren’t a Journal member yet! Properly implemented, […]

10.15.14

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Skill: Squat Therapy/ Wall Squats 5 x 5 Strength: Glute Ham Raise 5 x 5 RX: 4 Rounds for Time: 7 Shoulder to Overhead (165/115lbs) 11 GHD Sit-ups 15 Box Jumps (24/20″) ADV: Use (135/95lbs) 1/2 ROM GHD’s or 22 Ab Mat Sit-ups (20/16″) BEG: Use (65/35lbs) 15 Ab Mat Sit-ups 15 Box Jumps (12″) […]

10.14.14

Strength: 3 reps EMOM for 10 minutes High Hang Snatch, Hang Snatch, Snatch RX: AMRAP 8 minutes: 10 KB Snatch (53/35lbs) 10 Pistols ADV: Use 44/26lbs Assistance with plate/bands BEG: Use 35/18lbs Assistance with box COLLETTE DEMARCUS, ATHLETE OF THE MONTH… What is your fitness background? My fitness background is not much. I worked out […]

10.13.14

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RX: 20 Min AMRAP Run 1 Mile Then 5 Front Squats (135/95) 10 Pull-ups 15 Sit-ups ADV: Use 115/75lbs Use assistance BEG: Run 800m, then… 5 Front Squats (65/35lbs) 10 Ring Rows 15 Sit-ups **Retest, see  7/29/13, 8/29/13, 6/30/14, 1/10/14 TRAINING WITH INTEGRITY… Are you asking the best of yourself in training? Are you pursuing […]