08-14-2012

Level I Front Squat  5  5  5 — Run 400 m Pull up 12 reps AMRAP 20 compare to 08-03-2012 and 05-22-2012 Level II Back Squat (70%) 5 x 6 — Power Jerk (135/95) T2B 15, 12, and 9 reps for time...

07-24-2012

MATH. Level I Push Press  5  5  5  5 — Run 400 m KTE 12 reps AMRAP 20 Level II Power Clean (65%) 5 x 5 — Back Squat (185/125) KTE 15, 12 & 9 reps for time...

07-10-2012

Level I Push Press  3  3  3  3  3 — Push Press (50% of above)  15 reps Run 400 m AMRAP 20 compare to 07-07-2012 Level II Push Press  3  2  1  1  1 — KB Swing (32/24) HSPU 15, 12, and 9 compare to 07-03-2012...

02-29-2012

Level I “Jackie” Row 1000m Thruster (45/33) 50 reps Pull up  30 reps for time compare to 01-29-2012 Level II Run 400m KB Snatch 10 reps Push Up 10 reps AMRAP 30...

Tough Mudder – Week 11

“Why so serious?” – Joker Now’s the time to get serious about the training for your Tough Mudder. Last week was a little light in the preparation from the team, me included. The time is now to get in the hill work and ESPECAILLY the stamina work this week. Do the hills. If you can’t find any hills, find a treadmill. If you don’t have access to a treadmill, drag as many friends as you can into the gym. Huh, what? The more people in the gym the more revenue we can use to make improvements to said gym…like a killer treadmill or two to put next to some C2 rowers so we can have some endurance classes. It was the 2nd most popular topic according to our Facebook poll after all… If you have questions about these WODs please ask them.  See ya ‘round the gym. – Coach Matt Interval WOD #1 Run: 10 x 30sec Hill Sprints Note: All out efforts. Rest 30 sec at top before descending hill easy, walk if needed. Rest 1min at the bottom of the hill before the next sprint. For treadmill use 7-10% grade, 2min recover between sprints Row: 10 x 30 sec sprint Note: Damper setting is choice, “Come into each sprint at speed to maximize the 30 sec sprint,” 2 min recovery between sprints Record the distances or location for each interval to comments Interval WOD #2 “Peterson’s Ghost” Run ONLY: a) 2 x 1 mile, rest 3 min between intervals THEN b) 2 x 800m, rest 2 min between intervals THEN c) 2 x 400m, rest 90 sec...