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Weekly Updates 8-17-15 to 8-30-15

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Updates: This is programming for the next 2-weeks. Also new class schedule will be coming out August 30th 

Article Of The Week:
Great breakdown on the kettlebell swing and why we use it so frequently:

Video Of The Week:

Please take 3 minutes to watch Landon's incredible story in the link below: 



Nutrition Information Of The Week:
New study links major health problems from aspartame:

 

This weeks workouts

Monday

Met-Con
"Tommy Mac"
2 Rounds for time:
12-Burpees
12-Thrusters
12-Burpees
12-Power Snatches
12-Burpees
12-Push Jerks
12-Burpees
12-Hang Squat Cleans
12-Burpees
12-Overhead Squat

Skill
Front Squat 4x5 (60%-65%-70%-75%)

Tuesday

Skill
8 x 1 Clean Deadlift + 1 Clean Pull + 1 Powerclean

Met-Con
21-15-9
Powerclean 155/105
Burpee Box Jump Overs 30/24

Wednesday

Skill
1) L-Sit Hang 3xME Sets
2) Turkish Get Ups 3x 5/each side

Met-Con
12min AMRAP:
60 Double Unders
20 Air Squats
20 KB Snatches 10R/10L

Thursday

Met-Con
21-15-9
Thrusters 95/65
Toes to Bar

Skill
7 x 1 Snatch + 2 Overhead Squat

Friday

Skill
10min EMOM
2 Snatch Balance + 2 Overhead Squat

Met-Con
10min to complete:
100 Double Unders
50 Wallballs
in remaining time complete max effort power snatches at 135/95
Score is total number of reps completed

Saturday

Met-Con
4-Rounds for time:
300m Row
10 Box Jumps 24/20
10 Back Squats 95/65 (racks allowed)

Weekly WODs 8-24 to 8-20

Monday

Met-Con
"Helen"
3 Rounds for time:
400m
21 KB Swings
12 Pull ups

Skill
Back Squat 3x8 (60%-65%-70%)

Tuesday

Skill
Bench Press 3x10 @ 65% of 1RM

Met-Con
12min AMRAP
4 Deadlift 185/115
6 Ring Dips
12 Box Jump Overs
100m Sprint

Wednesday

Skill
Kipping for
Pull Ups
Toes to Bar
Knees to Elbows

Met-Con
5 Rounds of:
7-Thrusters 95/65
14- KB Swings 53/35

Thursday

Met-Con
Tabata
Wallball
Ring Mountain Climbers
Double Under

Skill
Push Press 5x3 @80% of 1 RM

Friday

Skill
4x ME Pull Ups Unbroken any form, banded, kipping, ring row
(NO RIPPED HANDS)

Met-Con
For time:

Row 250m
-then-
3 Rounds of:
10 KB Swings
10 Burpees
-then-
Row 250m

Saturday

Met-Con
10-1
Burpee over Bar
Hang Power Clean 95/65
Sit Ups

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Guest Sunday, 22 October 2017