reverse

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 6.22.2015

wodSTRENGTH10x 3 Deadlift @55% + Chains

CONDITIONING For Time: 600m Run 30 Back Squats 95/65 400m Run 20 Back Squats 95/65 200m Run 10 Back Squats  95/65

Finisher 3 x 15 Weighted Back Extension

COMPETITION 3 x 8 RDL 3 x 15 Reverse Hyper

Friday 6.12.2015

wodSTRENGTH10 x 3 Deadlifts @55%

CONDITIONING 4 Rounds: 15 Russian KB Swing 15 Box Jumps 24/20 400m Run

Finisher 3 x 20 Back Extension 3 x 15 Hanging Knee Raise

COMPETITION 4 x 50’ Reverse Sled Drag

Sunday 5.17.2015

wod GYM CLOSED SUNDAY, MAY 17

Wednesday 2.25.2015

wodSTRENGTH/SKILLA. 10 x 2 @ 70% Deadlifts B. 3 x 10 Seated Box Jumps

CONDITIONING 3 Rounds: 1 min Row for Cal 1 min Russian KB Swing 1 min Goblet Squat *1 min rest

Finisher 5 min Plank

COMPETITION 30 GHRs 3x15 Reverse Hypers

Friday 2.20.2015

wodSTRENGTHA. 2RM Back Squats B. 3 x 10 Box Jumps 30/24

CONDITIONING For Time: 50 Wall Balls *3 min Rest 50 Wall Balls

Finisher 3 x 20 Dead Bugs 3 x 15 Back Extension

COMPETITION 3 x 20 Reverse Hyper 30 GHRs

Monday 2.16.2015

wodSTRENGTHA. 8 min EMOM: 2 Deadlifts @ 65% B. 3 x 15 Romanian Deadlift (50% of above)

CONDITIONING 7 min AMRAP: 10 Front Squat 95/65 20 Reverse Lunge (10 per side)

Finisher 3 x 30 Russian Twist

COMPETITION 3 x 12 Weighted Glute Bridge 40 Pistols

Wednesday 1.14.2015

wodSTRENGTHA. 1RM Front Squat  B. 3 x 10 Lateral Step Ups (per side)

CONDITIONING For Time: 50 Russian KB Swing 200m Shuttle Sprint 40 Russian KB Swing 160m Shuttle Sprint 30 Russian KB Swing 120m Shuttle Sprint 20 Russian KB Swing 100m Shuttle Sprint

Finisher 3 x 12 Back Ext w/ Barbell

COMPETITION 3 x 20 Reverse Hyper 4 x 50’ Reverse Sled Drag

Friday 1.9.2015

wodSTRENGTHA.10 x 2 @ 50% Back Squat to Box B. 3 x 10 Weighted Step Ups

CONDITIONING 21-15-9 Thrusters 95/65 Burpees

Finisher Tabata Plank

COMPETITION 3 x 20 Reverse Hyper

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

 

Sunday 12.21.2014

wod STRENGTH 15 min to work up to heavy sled drag

CONDITIONING

5 Rounds: 500m Row 50” Reverse Sled Drag *2 min rest

Sunday 12.14.2014

wodSTRENGTH/SKILL12 min to warm up to a heavy Reverse Sled Drag

CONDITIONING 4 Rounds: 400m Run 50’ Reverse Sled Drag

Monday 12.1.2014

wodSTRENGTHA. 15 min to find 3 RM Back Squat B. 3 x 10 Seated Good Morning

CONDITIONING 5 Rounds for Time: 15 Air Squats 20 KB Swings 53/35 30 Double Unders

Finisher 3 x 90 sec Plank *rest as needed

COMPETITION 3 x 15 Reverse Hyper 3 x 50 Sled Drag (HEAVY)

Wednesday 11.26.2014

wodSTRENGTHA. 10 x 2 Back Squats @ 75% B. 3 x 12 Weighted Barbell Reverse Lunge (12 per side)

CONDITIONING “Diane” 21-15-9 Deadlift 225/155 HSPU *HSPU scale will be seated DB shoulder press *10 min time cap

Finisher 40 T2B

COMPETITION 3 x 20 Reverse Hypers 10 min work to heavy Yoke Walk

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES

Wednesday 10.29.2014

wodSTRENGTHA. Back Squats 10 x 2 1 ¼ Squat @ 60% B. 3 x 20 Walking Good Morning (light)

CONDITIONING 10! KB Reverse Lunge Russian KB Swing KB Goblet Squat

Finisher 25 Partner Russian Twist

Wednesday 10.15.2014

wodSTRENGTHA. 12 min EMOM:  2 Back Squats @ 70% B. 3 x 10 (per side) Weighted Step Ups

CONDITIONING For Time: 21-15-9 KB Swing 53/35 Burpee Box Jump

Finisher 50 Slashers (each direction)

COMPETITION 5 x 50ft Reverse Sled Drag

Wednesday 10.8.2014

wodSTRENGTHA. 1 RM Push Press B. 2 x ME Kipping Pull-ups

CONDITIONING 12 Min for Reps: 1 Min On/30 sec Off Ring Dips Row For Calories HR Pushups

Finisher 3 x 10 Reverse Ring Flye

COMPETITION 3 x 5 Rope Climb (work on really fast sets of 5)