Archive for July, 2014

Wave 2

Posted: July 29, 2014 in Uncategorized

Strength
Back squat
5@75
5@80
5@85
*Add 10-20 pounds to your back squats over the number used last Month

3 rounds
800m run
10 pull ups
Rest 2 min

Round two of our three month cycle begins time to up the weight and continue on our path to strength. If the weights felt light during the last Month add up to 20lbs if it was tough add up to 10lbs.
Apollo

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For your pleasure

Posted: July 29, 2014 in Uncategorized

200m run
2 SDHP 95/65
4 hang snatches
6 box jump overs 30/24
8 ctb
10 kb thrusters 55/35
20 wallballs
40 sit ups

There s more than what meets the eye when it comes to this wod. Its not just a chopper I personally would call it more rounds for time… 8 to be exact to match the movements. Starting with the whole list straight through then starting back at the 200 and removing the last movement each time you go through until you finish with one 200m run! Now you’ve got The whole picture? 😉
Apollo

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Death by

Posted: July 24, 2014 in Uncategorized

Strength
Strict press
5@60
5@65
5@70

Wow
Death by
Deadlift 225/155
Burpees

Starting with 1 deadlift and 2 burpees on minute one then 2 deadliifts and 4 burpees and so on in this pattern until you are unable to complete all your reps in the minute. Gotta move fast!
Apollo

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Push jerks and muscle ups

Posted: July 24, 2014 in Uncategorized

Strength
3rm floor press

Wod
400m run
12 push jerks 155/105
12 muscle ups
9 pj
9mu
6
6
3
3
400m run

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Monday 21st

Posted: July 22, 2014 in Uncategorized

Strength
Deadlift
5@60
5@65
5@70%

Wod
5 rounds
7 hang squat cleans 155/105
14 hspu
200m run

The magical reload week that everyone knows and loves! This week on all three strength lifts we will be deloading (going light) to get ready and shift back to heavier next week. Lifts will go up by 5-20 lbs across the board so thank me while you can because we are about to start grinding towards some PRs!
Apollo

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The capped push you need

Posted: July 11, 2014 in Uncategorized

Strength
Back squats
3@80
3@85
Max@90%

Wod
50 box jumps
400m run
50 Dl 135/95
400m run
25 wallballs
400m run
25 wallballs
200m run
25 Dl
200m run
25 box jumps

20 minute cap

The occasional long wod is great to test out fitness and improve endurance, but throw a cap on in and it adds a whole nother dimension to the workout. It changed from a test to a challenge and boy if you were watching from where I was you’d be smiling! Everyone cranked it up in an attempt to be the only one to try and finish the wod. Great push guys
Apollo

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Good morning good mornings!

Posted: July 11, 2014 in Uncategorized

5×5 good mornings heaviest possible

Wod
60 burpees over bars
30 ohs 120/75
10 muscle ups

Good mornings are a great accessory exercise that improves low back, flute and hamstrings which in turn improve your strength in the main lifts being the deadlift and the back squat! Keep you back flat, put a slight bend in your knees and stretch those hammies out 😉
Apollo

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