Thursday July 27, 2017

Posted on Jul 26, 2017 | 0 comments

Happy Thursday!  Hope you all are having a great week!  I also hope you are enjoying out deadlift / bench press cycle.  I have also added in some squats on Thursdays along with the WODs.

Next week you will see some new products in the gym.  We will be carrying some of the supplements from the Max Muscle in Lodi.  I have been using a few of their products for the last several months and I love them.  If you are looking for something before or after your workout, we will have what you need right in the gym.

WOD 1:

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

 

WOD 2:

3 Rounds for Time

200 yard Shuttle Sprint (25 x 8)

100 ft Prowler Push

50 Double Unders

15 Ring Dips

5 D- Ball Cleans 150/100

 

Front Squat:

5×5 @ 65-70% of 1 RM

 

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Wednesday July 26, 2017

Posted on Jul 25, 2017 | 0 comments

 

Strength:

Snatch Balance

3-3-3

Hang Snatch

1-1-1-1-1

Work up to a heavy single for the day

WOD:

5 Rounds For Time:

10 Power Snatch 95#/65#

200 m Run with Plate 45#/35#

 

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Tuesday July 25, 2017

Posted on Jul 24, 2017 | 0 comments

 

Skill:

Strict Pull Up

WOD:

Every 1 min for 21 mins, alternating between:

5 Power Cleans, 185/135 lbs

15 Assault Bike Calories

1 Rope Climb

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Monday July 24, 2017

Posted on Jul 23, 2017 | 0 comments

 

Strength:

Deadlift

9 x 3 @ 70%

Sumo Deadlift

3 x 3 @ 70%

 

WOD:

For time:

10 Dumbbell Thrusters, 45/30 lbs

50 Double Unders

8 Dumbbell Thrusters, 45/30 lbs

40 Double Unders

6 Dumbbell Thrusters, 45/30 lbs

30 Double Unders

4 Dumbbell Thrusters, 45/30 lbs

20 Double Unders

2 Dumbbell Thrusters, 45/30 lbs

10 Double Unders

Goal: 7 min or less

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Friday July 21, 2017

Posted on Jul 20, 2017 | 0 comments

 

Strength:

Bench Press

8 @ 60% of 1 RM

6 @ 65%

5 @ 70%

4 @ 70%

3 @ 75%

DB Close Grip Bench Press x 30

DB Heavy Row x 30/arm

Banded Face Pulls x 30

WOD:

For Time:

500 m Row

30 Box Jumps 24″/20″

30 Sumo Deadlift High Pulls 75#/55#

500 m Row

15 Sumo Deadlift High Pulls

15 Box Jumps

500 m Row

 

 

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Thursday July 20, 2017

Posted on Jul 19, 2017 | 0 comments

 

WOD 1:

4 Rounds

400 m Med Ball Run 20#/14#

20 Burpee Pull Ups

 

WOD 2:

5 rounds for time of:

8 D-Ball Ground-To-Over-Shoulders, 100/80 lbs

12 Handstand Push Ups or Push Ups

16 Assault Bike Calories

 

Strength:

Back Squat

5-4-3-3-3

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Wednesday July 19, 2017

Posted on Jul 18, 2017 | 0 comments

WOD:

6 Rounds for time of:

200m Run

15 Wallball Shots 20/14

10 Push Press 95/65

1 Rope Climb, 15 ft

*Courtesy of CrossFit Linchpin

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