Tuesday 10.7.14

A) Deadlift
    * establish 5RM

B) For Time:
     400 m run
     20 box jumps
     20 kb swing
     400 m run
     15- box jumps
     15 kb swings
     400m run
     10 box jumps
     10 kb swings
   
C) Rec/Mob

Monday 10.6.14

A) 30-20-10-5

    Pull-Ups

    Thrusters (95/65)

   *chest 2 bar is recommended for competitors and open athletes 

B) EMOM 8

    Min 1: 20 wall balls

    Min 2: 40 double unders

    Min 3: 15 wall balls 

    Min 4: 30 double unders 

    Min 5: 10- wall balls

    Min 6: Max double unders 

   *sets should be unbroken 

C) Rec/Mob

Friday 10.3.14

                  Let Enrique kiss 

               away that quad pain 

At 0:00

12-9-6

Hang power clean (115/75)

Front squat 

Push press

At 10:00

3rds

20- wall balls 

20- sit-ups

At 20:00

AMRAP 5

PISTOLS!!!!

Thursday 9.2.14

        Wednesday was Susan's first 

               official day at SBC!  

                Welcome Susan

A) EOMOM 8

    50- Double unders 

    12- burpees

B) 5rds

    2min rounds

   200m run 

   Max effort pull-ups

  Rest 1 min

C) Rec/Mob

Wednesday 10.1.14

           Today's work courtesy of 

                 Coach Moreno

                She's baaaaack!

Back squat + snatch press 5x5@75% snatch 1RM

Front Squat 3x3@85% 1RM

Accessory

RDL 3x15

Dumbbell press 3x15

Wtd abs 5x10

Tuesday 9.30.14

          Even our fruit sees gains!!

A) Deadlift

    3x5@90% + 10 lbs of 5RM

    2x10@75% 5RM

B) AMRAP 10

    10- kb swing (55/35)

    20- split jumps

    *Every 2 min starting at 0:00 ending at 8:00, perform 5- Burpees 

C) Plank

    *accumulate 5min of a plank hold

Monday 9.29.14

                           Michelle 

A) EMOM 8

    3- power snatch 

    *no touch n go

    *work as heavy as form allows

B) A Lil Diddy from Coach Bray

 

    For time:

    100- double unders 

    400m run

     75- push-ups

     400m run

     50- toe 2 bar

     400m run

     25- HSPU

     400m run

C) Rec/Mob