Tuesday 191022

John – 2014 _________________________________________________________________________________________ A. Every 2 minutes, for 12 minutes (6 sets): Push Press x 2-3 reps Coach Alex’s Notes: Heavier than last week. B. “Fight Gone Bad!” Three rounds of: Wall-ball Shots, 20/14 pounds (reps) Sumo Deadlift High-pull, 75/55 pounds (reps) Box Jump, 20/14″ (reps) Push Press, 75/55 pounds (reps) Row (Calories) In […]

Sunday 191020

Judy – 2014 _________________________________________________________________________________________ A. Every two minutes, for 14 minutes (7 sets): Power Clean x 2-3 reps Coach Alex’s Notes: Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics. B. Every minute, on […]

Friday 191018

Tara – 2014 _________________________________________________________________________________________ A. Every two minutes, for 12 minutes (6 sets): Push Press x 2 -3 reps B. Complete as many rounds as possible in 7 minutes of: Run, Row or Ski 500m 21 Burpees Rest 3 minutes, then… Complete as many rounds as possible in 7 minutes of: 115/75 pound Hang Power […]

Wednesday 191016

Toni – 2014 _________________________________________________________________________________________ A. Every 2 minutes, for 14 minutes (7 sets): Shoulder Press 1x5x50% 1x5x60% 1x5x70% 3x3x85-90% 1x10x55-65% B. Five rounds for time of: Run, Row or Ski 500m 135/95 pounds Push Press, 15 reps C. Five minutes of: Static Stretching or Tissue Work (time permitting)

Tuesday 191015

Kane – 2014 _________________________________________________________________________________________ A. Every 2 minutes, for 18 minutes (9 sets): Back Squat 1x5x65-70% 1x3x70-75% 1x1x80-85% 6x6x70% B. Four rounds for time of: Run, Row or Ski 500m 25 Box Jumps, 24/20″ 35 Wall Balls, 20/14 pounds C. Five minutes of: Static Stretching or Tissue Work (time permitting)

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