Sunday – Rest Day

July 31, 2010

A big thanks to James Fitzgerald (OPT) for highlighting Siu, Heather, and Jen – just three of many badass ladies in our facility. You each fully deserve the recognition for your effort, focus, and dedication to training.

So many burpees...


Saturday – WOD

July 30, 2010

Five sets of:

10 burpees
400m run

Using a running clock, begin a set every 5:00. Each set must be an all-out effort.

Post fastest and slowest time to comments.


Friday – WOD

July 29, 2010

Part 1:
Deadlift, 3-3-3(+)

Part 2:
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds of:
Hip extensions
Toes-to-bar

For Part 2, eliminate momentum during the hip extensions, and weight them as needed.

Post load and reps in final set of Part 1 and notes for Part 2 to comments.

Mike and Ben focus during a delicate surgical procedure. The jump rope did not survive.


Thursday – Make-up/Skill/Rest Day

July 28, 2010

Post work at results to appropriate day’s comments.

Neil spends a long two minutes with the barbell.


Wednesday – WOD

July 27, 2010

Two rounds of:

2:00 AMRAP movement 1
2:00 AMRAP movement 2
2:00 AMRAP movement 3
2:00 rest

Movements will be selected by your trainers from the five performed in “Fight Gone Bad!” – wall ball shot, sumo deadlift high-pull @ 75/53, 20″ box jump, push press @ 75/53, and rowing – according to your unique skill set.

Post movements and total reps for each to comments.

Max rep pull-ups.


Tuesday – WOD

July 26, 2010

Part 1:
Shoulder press, 3-3-3(+)

Part 2:
10:00 split jerk practice; focus on footwork and speed under the bar, building up to a moderate single

Part 3:
Three rounds of:
Max rep pull-ups
5:00 rest

Post load and reps in final set of Part 1, notes for Part 2, and total pull-ups in Part 3 to comments.

Jeff, Nick, Evan, and Glen at varying stages of the glute-ham sit-up.


Monday – WOD

July 25, 2010

Part 1:
Back squat, 5-5-5(+)

Part 2:
10:00 pistol practice; test out assisted, free-standing, and holding assorted weights

Part 3:
Three rounds of:
1:00 AMRAP glute-ham sit-ups
1:00 rest

Post load and reps in final set of Part 1, notes for Part 2, and total reps in Part 3 to comments.

Mike chicken-heads his way through a set of barbell lunges.