Archive for April, 2014

Schedule change

Posted: April 24, 2014 in Uncategorized

Notice….
Due to poor/no attendance to the 530 am class I will be reducing it to Monday Wednesday and Friday. Tuesday and Thursday will be canceled starting next week. If you have any questions or concerns feel free to contact me.
Apollo

Oh Friday’s…

Posted: April 21, 2014 in Uncategorized

Strength
6 min emom
2 front squats 80%

20 min amrap
15 1 arm thruster 55/35
15 pull ups
15 Push ups

I wish more people would come hang out with me Fridays, but I love all you that do! Just wish we had more friends lol
Apollo

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Just keep running

Posted: April 21, 2014 in Uncategorized

Against a 15 min running clock
1 mile run
Max ub kbs 70/55
When the clock strikes 15….
Against a 15 min clock
1 mile run
Max ub kbs 70/55

Simple suggestion today…. or your mile… twice then Hang on for dear life. 😉 greatcoachin I know, your welcome
Apollo

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Yes…. I said burpees

Posted: April 21, 2014 in Uncategorized

Strength
3 rm push press

17 min amrap
40 burpees
40 snatches 75/45
30 burpees
30 snatches
20 burpees
20 snatches
10 burpees
10 snatches
Max burpees

If your a monster you WILL get into the max burpees! Get there
Apollo

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“The chief!”

Posted: April 21, 2014 in Uncategorized

Strength
Build to a moderate power clean

“The chief”
5 round
3 minute amrap
3 cleans 135/95
6 push ups
9 air squats
1 minute rest

Score is total rounds you complete all 5 rounds. Keeps score with a continuously running amrap. Don’t start from the beginning start from where you finished your last round

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Monday, 2 rounds

Posted: April 21, 2014 in Uncategorized

Strength
5×5  back squat 80%

2 rounds
800m run
30 thrusters 45lb
15 ttb

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Start that cycle

Posted: April 8, 2014 in Uncategorized

Strength
5×4 back squat@ 70%

Wod
400m walking lunges

Day one of a new squat cycle I’m so excited to get you all strong again. The open messed it up a lol bit but we are back to our ways now baby!

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