Friday, June 28, 2013

Thurs 6.27

Cool panoramic shot of our session. On the right: Jeni, Farbod and Mike are making up Tuesday's workout. Left: Theo, Steve & Ming do their HSPUs while Reggie, Brian and Sayor hit up their DLs

 

10min EMOM

5 Deadlifts - odd mins

5-8 Strict HSPU - even mins


*Start deadlift weight around 70% 1RM & increase over rounds
*Start with 5 HSPU and increase with rounds


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5 Rounds Superset:

10 Glute Ham Raises (GHRs)

8 Incline Bench 


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400m Farmer's Walk

5 Burpees EMOM




Theo and Ming on the incline bench with Reggie with Sayor on the GHR. Steve is amused :) haha


Tues 6.25

The aftermath of today's GPP.

 

 10min EMOM

3 Front Squats




**Start around 70% of 1RM and add throughout




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Box Squats 5x5 

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Benchmark Workout:

400m Body Weight Sled Pull

 

 

 





 

 

Thursday, June 20, 2013

Tues 6.18

 

Power Clean (3 sec pause @ knee)

3, 3, 3, 2, 2, 1, 1

 

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Weighted Dip 4x5 

Bent Over Row 3x8

 

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Ab Bonanza

10-9-8-7-6-5-4-3-2-1 V-Up

1-2-3-4-5-6-7-8-9-10 Toes to Bar


Tuesday, June 18, 2013

Thurs 6.13


Chain Resisted Sumo Deadlift 8x2

 

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Narrow Grip Bench Press 3x8

 

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FOR TIME:

30 Deadlifts @ 1.5 BW (Scale 1.25 BW)

200m Sprint

30 Burpees

 

Wednesday, June 12, 2013

Tues 6.11

  Farbod #315

 

Pause Squat 3x3 



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Max Weighted Pull Up



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6 Rounds

30 Seconds - Max Double KB Swings

30 Seconds - Max Liners

Rest 1 Minute


**Go straight into the run from the swings.
**Score is total swings + total runs across all rounds.





Steve & Farbod's max weighted pullup. Brian busting his ass on his last set of pause squats.

Monday, June 3, 2013

Thurs 5.30


Natasha and Alex's last class for a few months. Come back soon,  guys!

 

20 min - Max Clean Single


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"Death by Barbell"

5 Rounds

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Push Jerk

(135/95)



Tues 5.28


Good Mornings 3x5, 3x3 

 

Clean Shrugs 5x10 



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7 Rounds

7 Hang Cleans

7 Push Press

(95/65)