Monday October 14 2013

Happy Thanksgiving everyone! We will be doing the "Filthy Fifty" tomorrow morning at 10am... join us if you can! 

Friday October 11 2013

Just a reminder to those of you that singed up for the work bee this Saturday... THANK YOU! The task priority's are to;
A) Remove all four mirrors from the east wall and repaint
B) Paint a 9 ft target on the east wall
C) Build 3-5 new plyo boxes 
D) Build some new wooded plates that will not be dropped! 
E) Re vamp the bulletin board and do a few touch ups  around the gym
F) "Sally up" at 3pm
G) Enjoy a few beers on us and possibly some pizza if you have the time! 

Can we fit it all in? Its a 3 hour AMRAP 

For Tomorrow;

Prep
T Spine mobility 
5x 
10 Doubles unders 
10 Single arm snatch 
Strength 
7x2 Olympic Snatch- Building as you go

Conditioning 
10 RFT
2 Olympic Snatch 
4 Pull ups 
6 Push ups 
8 Air squats 

Recovery
 Foam roll 

Thursday October 10th 2013

Prep
Static bar hang-  
Static hold- HSPU 
Bottom squat postion 620.
Strength
Sots Press 
3-3-3-3-3
Conditioning 
Pull ups 
HSPU/ Push ups 
Muscle ups/ Ring dips 

Recovery 
Shoulder smash 

Notes 
* Scale movements as needed, there is always something to work on. 

Wednesday October 9th 2013

Prep 
T- Spine/ shoulder prep
Pass through
Scap push ups 

Strength 
Overhead squats 
3-3-3-3-3
AHAP

Conditioning
50 Doubles 
30 T2B 
50 Doubles 
20 T2B 
50 Doubles 
10  T2B


Recovery 
Calf smash

Tuesday October 8th 2013

Prep 
Running drills 
5 Box hop 
Ankle MOB

Strength 
Hang Snatch 
3-3-3-3-3
* Build as you go 

Conditioning 
25 Min AMRAP 
Run 400m
5 Burpee Box hop 
10 Push press 65/95 
15 WBS

Recovery 
10 Pass through 
10 Good mornings 
Groin stretch 

Friday October 4th 2013

Prep 
2X
5 Pull ups 
10  Shuffle Steps 
15 Scapular Push ups

Strength 
Work on clean and jerk for 10 Min 

Conditioning 
3RFT
Run 400m
20 Pistols

Recovery 
Hip openers with band 

Thursday October 3 2013

Prep 
Shoulder Mobility 
Hip prep 

Strength 
Push Jerk 

Conditioning 
15 Min- AMRAP
25 T2B
20 HSPU
20 Pistols 
10 L- Pull ups 
5 muscle ups 

Recovery 
Bully Stretch with band