press's tag archives

12.25.13

Optional WOD Warm-up 1) Pistol practice 2) 4 rds, 10 Push-ups/ 5 HSPU/ 10 Pistols Barbell 1) Strict press to 1-1-1-1-1 Push press 3-3-3-3-3 Jerk 5-5-5-5-5 Conditioning 2) 40 yd Sled push ladder Start at empty sled and push to 20 yd mark and back (hi/hi). Keep adding 20 lbs till max is reached Gymnastics 3) T2B x 3 sets

Wednesday the 10th of July, 2013

Press 3-3-3-3-3+ (70-70-70-80-90%) Rest as needed 21-18-15-12-9-6-3 Power clean (95/63) Air squat Butterfly sit-up SCORES Challenge of the week! Second Saturdays is this week. Get strong with DOM, Power lifting Gold Medalist! Rowing bite you in every wod? Learn to Row from world champion Paul Mohka Saturday July 21st at 9:00AM $45. Ask a coach to sign you up!

Wednesday the 12th of June, 2013

Press 3-3-3-3-3+ (70-70-70-80-90%) Rest up 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch (53/35) Right-arm Kettlebell snatch Pull-ups SCORES Supplement 3x10 DB rows

Wednesday the 15th of May, 2013

Press 3-3-3-3-3+ (70-70-70-80-90%) Push-ups, 3 sets of half max resting 2 minutes between sets Rest as needed 6 x 400 meter run on 4 minutes Olympic lifting seminar link Nutrition challenge link

Monday the 29th of April, 2013

In 20 minutes work up to a max back squat In 20 minutes work up to a max Overhead press Rest as needed 10-9-8-7-6-5-4-3-2-1 Front squat (135/93) Burpee SCORES Skill of the week: Dumbbell clean to overhead 305 Challenge of the week Dumbbell Ground to overhead anyway descending ladder for time: 15/arm(35/20) 10/arm(50/35) 5/arm(75/50)

Saturday the 20th of April, 2013

"Lunch is served" For time: 115 pound Shoulder press, 10 reps 115 pound Overhead squat, 15 reps 115 pound Push press, 20 reps 115 pound Front squat, 25 reps 115 pound Push jerk, 30 reps 115 pound Back squat, 35 reps

Wednesday the 5th of September, 2012

Press 5-5-5-3-1+ (55-65-75-85-95%) Rest as needed For time 7 rounds for time: 7 Power cleans (165/103) 7 Double jump over the bar lateral burpees SCORES Optional Supplement 5x10 Hollow rocks 5x10 Superman rocks

Wednesday the 29th of August, 2012

Press 5-5-3-3-3+ (50-60-70-80-90%) Half of maximum reps, Strict Chin up between each set Rest as needed 20, 15, 10 & 5 reps for quality of: Push up, slow Dumbbell press, 50/35 Take your time, resting as needed 500 double unders for time, 7 minute time limit SCORES Optional Supplement: Saxon side bend 45/33, 20 reps total Monster Beach registration is now RE-OPENED! Get it!

Wednesday the 22nd of August, 2012

Press 5-5-5-5-5+ (45-55-65-75-85%) Rest as needed 12 minute AMRAP 5 Thrusters (115 /75) 10 Lateral bar burpees 15' Rope Climb, 1 ascent SCORES MONSTER BEACH!

Wednesday the 11th of July, 2012

Press 5-5-5-3-1+ (55-65-75-85-95%) Rest 10 minute AMRAP 25 Push press (115/73) 150 Double unders 50  Pistols SCORES