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6/22/17

Workout of the Day

A.) Strict Press

75% x 5

85% x 3

95% x AMRAP

B.)8 Minute Practice 

-Handstand Practice/Attempt at free standing hand stand

C..)For Time:

21-15-9

Deadlift (225/155)

V Ups

OLY CLASS

Every 2 Minutes x 8

1 Snatch + 1 Hang Snatch (All at 70%)

Every 2 Minutes x 8

3 Split Jerks (Building)

VIDEO: Exercise: The Key to "Superaging"

6/15/17

Workout of the Day

A.) Strict Press x 3

70% x3

80% x3

90% x AMRAP

B.)  15 Minute Skill WOD

M1- 10-20” Handstand hold + shoulder Taps (advanced hip taps)

M2- Support hold on Rings 10-20” (add weight if easy)

M3- 10-15 KB Leg Lowering

C.)Instructed mobility for 10 minutes on lats and shoulders

OLY CLASS

EMOM X 10

1 THRUSTER (INCREASE BY 10LBS until time is up or you fail)

Starting weight (135/85)

*Tyler Ladd starts at 155 :)

Every 2 minutes x 8

3 Thrusters (65%) + 20 Doubles

READ: How to Reverse Aging

6/7/17

Workout of the Day

A.)Strict Press (Rest 2 minutes between each set)

65% x 5

75% x 5

85% x AMRAP

B.) Skill WOD X 8

M1. 10-20” Handstand hold + weight shift (advanced 10-20 shoulder taps)

M2. 30” Farmers hold in place (70/53)

C.)For Time: (8 minute Cap)

15 Bar MU

25 Ring Push Ups

35 Toes to Bar

OLY CLASS

Every 2 Minutes x 8

1 Snatch + 2 OHS (Across)

Every 2 Minutes x 8

-3 Push Jerks(Across)

Push Up Goals

4/6/17

Workout of the Day

A1.)Weighted Ring Dip 4.3.2 (rest 20” between each set)

A2.) Fall Away Pull ups 3-6 Reps  (scaled Weighted negative) x 3, Rest 2

 B.)3 Rounds (12 minute time cap)

16 Alt. Single Arm DB Hang Clean and Press (50/35)

8 Strict Pull ups

20m Single Arm OH Walking Lunge (Front Rack if necessary)