Double Double BB BB

This Sunday the extra education will continue with a Flexibility class. To Register click the following link: www.flexibilityrx.com/workshopregistration Keep up the steam on The Girls Challenge. You are on your way and doing great. 8 Rounds for Time: 20 Double Unders 5 BB Thrusters 95/65 5 Bar Facing...

NEED MORE WOW COMPETITION

WOW #19 4:00 AMRAP 10 Double Unders 2 Bear Complex 115/75 20 Double Unders 4 Bear Complex 115/75 30 Double Unders 6 Bear Complex 115/75 40 Double Unders 8 Bear Complex 115/75 50 Double Unders 10 Bear Complex 115/75 etc…. BEAR COMPLEX: Clean, Front Squat, Push Press, Back Squat, Push Press. Movements may be combined to a squat clean/thruster/back squat thruster if you don’t need to break it up. You will receive full credit for each completed rep and a .1, .2, .3, or .4 if you end on an unfinished bear...

Strength and Endurance 9/9 – 9/15

Endurance WOD’s: #1. 4 x 800m Run / 3:00 Rest #2. 8 x 200m Run / :30 Rest #3. 3 x 1 Mile / 5:00 Rest Strength WOD’s: I suspect we will have a lot of people with a new found interest in the strength training program. We will be launching into a 4 week Wendler 5/3/1 program. It’s a simple program to follow yet highly effective. After this we will move into a more technical 8 week program. Wendler WEEK #1. We will be using the Wendler strength Programming method for the next 4 weeks. Get your calculators ready. The percentages below are of 90% of your max load. (ex. Max Press is 150 lbs. 90% of that is 135lb. So the workout below would be 65% of that is 87, 75% is 101, and 85% is 115.) The math will be the same for all lifts this week. If you have questions ask me, but please make sure you know your 1 RM’s. #1. Shoulder Press 5 x 65% 5 x 75% 5+x 85% (+ means Max Reps) 5 x 15 Dips 5 x 10 Chin Ups #2. Deadlift 5 x 65% 5 x 75% 5+x 85% (+ means Max Reps) 5 x 12 Good Morning 5 x 15 Hanging Leg Raises #3. Clean 5 x 65 5 x 75 5+ x 85% 5 x 15 BB Shrugs 5 x 10 DB Row #4. Back Squat 5x 65% 5x 75% 5x+ 85% 5x 15 Weighted Step Ups 5x 15 GHD Sit...

Warm Up 9/9 – 9/15

500 m Row 50 ft. Walking Lunges w/ Samson Stretch 50 ft. Leg Knee Hug 1:30 Hip Flexor Wall Stretch 25 PVC Pass Throughs 1:00 External Rotator Cuff Stretch 2:00 Rope Swings