Monday, August 30, 2010
Skill/Strength:
10 minutes
WOD:
15 minutes every $minute on the minute
(Start with 1 Clean and Jerk on the first minute and rest the remaining seconds of that minute. 2 on the second minute and so on.)
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CFE:
Drills:
- Balls of feet
- Fwd Lung: low/High
- Fig. 4 Wall drill front/back
- Stable arm front/back
WOD:
1:3
Rest 3 times the sprint time.
Strength and recovery:
OFF
Friday 2010 08 27
We would like to apoligize for not daily updating our website, we are in the works of redoing the entire website. It should be done the next two weeks. Please continue to be patient with us and thank you for your support.
**WE HAVE GREAT NEWS, WE ARE FINALLY BEING GIVEN OUR FINAL INSPECTION AT OUT MISSION BOX. THIS WEEKEND WE WILL START TAKING EQUIPMENT TO THE NEW BOX AND SETTING IT UP. WE WILL BE OPENING THE DOORS THIS COMING SUNDAY, AUGUST 29, 2010 FROM 9 AM TO 12PM. THEN OUR REGULAR SCHEDULE WILL START MONDAY IT IS AS FOLLOWS:
MON TO FRIDAY:
- 5:30 am to 6:30 am
- 6:30 am to 7:30 am
- 8:00 am to 9:00 am
- 9:00 am to 10:00 am
- 11:00 am to 1:00pm (OPEN GYM)
- 4:00 pm to 4:45 pm (Kids Classes)
- 5:00 pm to 6:00 pm
- 6:00 pm to 7:00 pm
- 7:00 pm to 8:00 pm
Sundays: 9 am to 12pm (Open Gym)
McAllen Classes will continue with regular schedule.
WOD
“The S7vn deadly Sins”
- SLOTH – Burpee Box Jumps (30/24)
- WRATH – DB Thrusters (50/35)
- GLUTTONY – Squat Cleans (115/75)
- PRIDE – Ring Push ups
- ENVY – Wall Balls (20/14)
- LUST – Snatch (115/75)
- GREED – 700 m Run with Sand Bag (50/30) – Only done once, at the end of round 7.
7 reps each exercise, 7 rounds (except for the 700 m run it is only done once, at emd of 7th rd)
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CFE
Interval – 1:2
- 400 m
- 50 m
- 300 m
- 50 m
- 100 m
- 50 m
* rest twice the amount of time it takes to do each sprint
S&C
5 rds of
- 23 Front Squats (3/4 BW)
- 19 KB American Swing (70/50)
- 13 DB Snatch (50/30)
For time
Thursday 2010 08 26
Strenght/Skill
Deadlifts: 5 – 3 – 2 – 2 – 1
WOD
In a Team of 3 complete the following for time:
- 50 Clean & Jerk (155/105)
- 50 Big Tire Flips
- 50 Burpee Bar Touch
* Only one athlete per team can be working at a time. The entire team must move together from one exercise to next. You must complete all reps for the exercise before moving on to the next exercise.
Wednesday 2010 08 25
WOD
- 40 Parallette Combo (push up/Dips)
- 20 1 arm KB Cleana & Jerk (30/15)
- 40 Mountain Climber Burpee
- 400 m. Run
2 rds for time
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CFE
Time Trial
- 25 min, Cover as much distance as possible keeping asteady pace.
S&C
- 5 min AMRAPof
- 5 burpees
- 5 pull ups
5 squats
