Month: December 2015
ONLY 9AM, 10AM CLASSES AND OPEN GYM FROM 11-1PM ON NEW YEARS DAY. WOD As a Team of 2, complete 11 Rounds for Time: 20 reps on one exercise 16 reps of another split up reps any way you want Post scores to TrainHeroic.
NO 7:30PM CLASS ON NEW YEARS EVE. ONLY 9AM, 10AM CLASSES AND OPEN GYM FROM 11-1PM ON NEW YEARS DAY. STRENGTH Close Grip Bench Press – 15 Minutes to a heavy 5. Each rep should have a 2 count (not second) pause a half inch off of the chest. Go up 5-10lbs from last week. …
NO 7:30PM CLASS ON NEW YEARS EVE. ONLY 9AM, 10AM CLASSES AND OPEN GYM FROM 11-1PM ON NEW YEARS DAY. SKILL Strict Knees to Elbow – 3 x max, rest 60 seconds between sets WOD Alternating Tabata for a total of 8 minutes: Deadlifts 225/155lbs Toes to Bar Post scores to TrainHeroic. Score = low …
SKILL Handstand Balance – against the wall, free standing or handstand walking. Play for 10 minutes. WOD AMRAP 12 Minutes: 10 Handstand Push-Ups Kettlebell Snatch 15 per arm at 53/35lbs *Must complete 15 on one side before switching arms.* 20 Box Jumps 24/20″ Post scores to TrainHeroic.
BARBELL Back Squat – bar x 10, 40% x 5, 50% x 5, 60% x 3, 67.5% x 5, 76.5% x 3, 85.5% x max (record weight and reps of last set) GYMNASTICS Pull-Up Progression CORE 3 Rounds for Time: Hollow Hold 45sec Arch Hold 45sec Bicycle Sit-Ups x 40 Post scores to TrainHeroic.