Wednesday, August 20, 2014

Aug 21

Strength
3 x 3 Turkish Get Up

MetCon
Teams of 2
10 Rounds Alt. (5 Each)
200m Run
10 Burpee

Aug 20

Ryan post D.T.

Strength
Hang Snatch - Singles

MetCon
3 Rounds of:
30 Jumping Lunges
30 KB Swing

Monday, August 18, 2014

Aug 19

Friday Social Gathering will be at Jonathan and Debbie's Place. Bring something to throw on the grill and your favorite beverage! Their address and directions are posted next to the calendar at the gym.

Strength
3 x ME Strict Pull Up
3 x ME Strict Toes To Bar

MetCon
3 Rounds of:
35 Push Up
35 Sit Up

Sunday, August 17, 2014

Aug 18

This Friday we will have our EST Social Gathering at Jonathan and Debbie's Place! Directions are posted up at the gym.

Strength
3 x 5 Med Wt Fast Back Squat

MetCon
"D.T."
5 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Jerk
(155/105)

*Try to keep this workout under 12min. Scale to maintain proper form along with intensity.

Thursday, August 14, 2014

Aug 15


4 x 3 Back Squat
3 x 3 Snatch Pull W/ 5 sec Descent
200m OH Plate Carry

Wednesday, August 13, 2014

Aug 14

Skill & Strength
Headstand and Handstands

3 x ME HSPU

MetCon
50 Squat
20 Toes To Bar
40 Squat
30 V-Ups
30 Squat
40 Sit Ups
20 Squat
50 Flutter Kicks

Tuesday, August 12, 2014

Aug 13

Strength
3 x ME Strict Pull Up
3 x ME Ring Push Up

MetCon
3 Rounds of:
400m Run
15 Hang Power Clean