curls

Friday 7.10.2015

STRENGTH

8 x 3 Front Squat @ 65%

CONDITIONING

30 Bodyweight Deadlifts
30 Steps Reverse Lunge 40/30
200m Run
20 Bodyweight Deadlifts
20 Steps Reverse Lunge 40/30
200m Run
10 Bodyweight Deadlifts
10 Steps Reverse Lunge 40/30

Finisher: 
3 x 12 Hammer Curl

COMPETITION

10 min work up to Seated Box Jump for Height

Monday 6.8.2015

wodSTRENGTH20 min to find 1RM Back Squat

CONDITIONING 5 Rounds: 20 Burpees 10 Back Squats 135/95 (Bar can be in rack) *2 min rest*

Finisher 4 x 25 Banded Leg Curl 3 x ME V-Ups

COMPETITION 3 x 15 Reverse Hyper 3 x 10 Glute Ham Raise

 

Tuesday 4.14.2015

wodSTRENGTH15 min to build to Heavy Clean + Front Squat

CONDITIONING Death By: Full Clean 135/95 Lateral Burpee Over the Bar

Finisher 3 x 1 min Plank 3 x 30 sec DB Curls

COMPETITION 10 min to find Heavy Turkish Get Up 8 x 2 Heavy Hang Clean Pulls

Wednesday 12.31.2014

wodWEDNESDAY, DECEMBER 31 - NORMAL MORNING CLASS TIMES; LAST CLASS AT 4;30PMTHURSDAY, JANUARY 1, NEW YEAR'S DAY, NO CLASS FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH 12 min EMOM 2 Back Squat @ 65%

CONDITIONING 5 Rounds of 40 sec On/ 20 sec Off Russian KB Swing Box Jump Reverse Lunge

Finisher 100 Banded Leg Curls