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Fitness

Sunday 04-19-15

Strength/Skill/Prep:
A. 3 Position Power Cleans, as movement prep, watch video
– Stay lighter and focus on technique
– 1st clean is from the ground
– 2nd Clean is from below knees
– 3rd Clean is from mid hang or above knees
+
Workout:
20 Min Amrap @ 70-80%:

3 Power Cleans + 3 Hang Power Cleans, doable weight
10 Games Style Box Jumps- ideally no step ups
150 Meter Row- it’s okay to wait a little

Scoring: weight used for power clean

“Finisher”
5 mins of isometric holds:
A. 5 X 30 secs of Static Chin up holds over bar
B. 5 X 30 secs of Ring or P Bar Holds
– body is perfectly vertical
– toes pointed down and under the body
– actively pushing down against bars or rings

Fitness Program Description

Performance

Monday 04-20-15

Strength/Skill/Prep:
A. 3 Position Power Cleans, as movement prep, watch video
– 1st clean is from the ground
– 2nd Clean is from below knees
– 3rd Clean is from mid hang or above knees
+
Workout:
20 Min Amrap @ 70-80%:

3 Power Cleans @ 70-75% of max, you could build
10 Games Style Box Jumps 24/20
150 Meter Row- it’s okay to wait a little

Scoring: weight used for power clean

“Finisher”
2-3 Muscle Ups, as 5-7 min emom

Performance Program Description

Competitor WOD

Tuesday 03-31-15

Take the class until further notice :)

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 01-29-15

Come see what Coach Dave has up his sleeves for you today!

Recent Blog Posts

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Reflections...
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Masters WOD

Sunday 04-19-15

Workout:
2 Rounds:
2 Mins Row for Cals
2 Mins Rest
2 Mins Burpees
2 Mins Rest
2 Mins KB Swings (53/35)
2 Mins Rest

Kids WOD

Wednesday 04-15-15

WARMUP: Touch of Strength Tag
Do 4 Pushups every time you get tagged

SKILL WORK: Tabata Jump Rope Drills

WOD: AMRAP
Round 1: 1 Single Under
5 Burpees and Shuttle Run
Round 2: 2 Single Unders
5 Burpees and Shuttle Run
Round 3: 3 Single Unders
5 Burpees and Shuttle Run
Round 4: 4 Single Unders
5 Burpees and Shuttle Run
Round 5: 5 Single Unders
5 Burpees and Shuttle Run
etc…keep adding one more single under until time is called
*Advanced Fire Breathers start with 5 Single Unders Round 1 and add 5 single unders each round

GAME!!!