Fitness A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest B.  20 Min AMRAP 10 x Box Step-ups 15 x Swings 30 x Double-unders (2:1 Singles to Doubles) Performance A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest B.  20 Min AMRAP 10 x Burpees 15 x American Swings @ 1.5 pood/1 pood 30 x Double-unders Sport A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest B.  EMOM – 8 Mins  Even – 15/10 x Ring-dips  Odd – 15 x American Swings @ 2 pood/1.5 pood  4 Min Rest  EMOM – 8 Mins  Even – 30 Sec x Cal Row  Odd – 30 Sec x Double-unders  -Post results under comments  Read more

Programming – Cycle 1 – Week 3 – Session 2 Intensity – 75% – Recovery A.)Sots Press – 3×5 Power Jerks – 5×2 – Pull Progressions   B.)Clean + Jerk2 – 5×1   BS – Warm up – 3 – 4 sets, 2×7 @ 75% RDL’s – 3×7   C.) NSSU – 40 Mobility – 10 min. Extra – Hamstring Link of the day: http://www.olympic.org/weightlifting – Pretty cool stuff, highlights from the past Olympics broken down by weight classRead more

Fitness A1.  Back Squats – 5 x 6 w/4 Min Rest A2.  Strict Chin-ups – 5 x 5 B.  3 Sets 7 x Deadlifts 2 Min Max Meter Row 2 Min Rest Performance A1.  Back Squats – 10 x 10 +5lb-10lb w/2 Min Rest A2.  Strict Chin-ups – 10 x 5  B.  3 Sets   7 x Deadlifts @ 65%-75%  2 Min Max Meter Row  2 Min Rest  Sport  A1.  Back Squats – 10 x 10 +5lb-10lb w/2 Min Rest A2.  Strict C2B Chin-ups – 10 x 5  B.  3 Sets   7 x Deadlifts @ 75%  2 Min Max Meter Ski Erg  2 Min Rest -Post results under comments    Read more

Programming – Cycle 1 – Week 3 – Session 1 Intensity – 75% – Recovery week Notes: This is recovery week, stay focused make all your lifts focus on recovering in and outside of the gym. A.) Sots Press- 3×5 – Snatch Balance – 5 x2 – Pull Progressions B.) Snatch – 4×2 Behind neck Strict Press – 3×7 RDL – 3×7 Core – Navy Seal Sit ups – 40 Mobility – At least 10 minutes   Link of the day : Psychology WOD article about Women and body image. Good read – http://psychologywod.com/2013/11/03/women-body-image-and-the-media-a-new-emphasis/Read more

6:00 PM KB CLASS A. 10 RDS – 15 2 HAND SWINGS -10 PUSHUPS B. SQUAT LADDER 1-2-3-4-5-4-3-2-1 -3 PULLUPS BETWEEN RUNGSRead more