MON February 03/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 8×3 – rest 60sec @ 65% B. Heavy 5 secondary bench 1×5 C1. Lunges 4×6/leg C2. KB swings […]

  MON February 03/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 8×2 – rest 60sec @ 65% B. Heavy 5 secondary bench 1×5 C1. Lunges 4×6/leg C2. KB swings […]

  MON January 27/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  Test maxes TUES January 28/14 REST DAY WED January 29/14 WARM-UP This warm-up is to be done before class, so that […]

  MON January 20/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 3×5 @ 65% B. Bench Press 3×5 @ 65% C. Deadlift 3×1 @ 65% TUES January 21/14 REST DAY […]

  MON January 13/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats – build to a single at 92.5% then, 4×2 @ 85% B. Bench Press – build to a single […]

  MON January 06/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats – build to a single at 90% then, 5×3 @ 80% B. Bench Press – build to a single […]

  MON December 30/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats – build to a single at 87.5% then, 4×4 @ 75% B. Bench Press – build to a single […]

  MON December 23/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats x1 @ 85%, 3×5 @ 70% B. Bench Press 3×3 @70% TUES December 24, 2013 Gym Closed For […]

  MON December 16/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 5×2 80% B. Bench Press 3×3 @70% TUES December 17/13 REST DAY WED December 18/13 WARM-UP This warm-up […]

  MON December 09/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 3×2 85%, 3×1 @ 90% B. Bench Press 1×3 @85%, 2×2 @ 90%, 2×3 @ 85% C. Lower […]