Wednesday, July 30, 2014

July 31


Strength
4 x 3 Deadlift (Med Wt)

MetCon
Can be done in any order:
500m Row
Rest
60 Cal on AirDyne
Rest
150 Double Unders
Rest
800m Run

Rest 3-5min between each.

Tuesday, July 29, 2014

July 30

Skill Work
Headstand

Strength
3 x ME HSPU

MetCon
4 Sets of:
20 Push Up
15 Box Jump Over
10 K2E
2:00 Rest

Monday, July 28, 2014

July 29

Thank you Keith and Lindsay for hosting EST's past Social at your place! We had a great time!

Strength
4 x 1 Hang Clean + 1 Front Squat

MetCon
3 Rounds of:
10 Front Squat (155/105)
10 Burpee

Sunday, July 27, 2014

July 28

Strength
4 x 3 Press

MetCon
"Helen"
3 Rounds of:
400m Run
21 KB Swing (1.5/1)
12 Pull Up

Thursday, July 24, 2014

July 25

EST social gathering will be over at Keith and Lindsay's at 6pm!!

5 x 1 Snatch Pull + Hang Snatch
3 x 3 Back Squat
3 x 10 GHD Sit Up

July 24

Strength
4 x 3 Push Press + 1 Push Jerk

MetCon
5 Sets of:
30yd Left Suitcase Carry
30yd Right Suitcase Carry
60yd Shuttle Run
10 Clapping Push Up
2-3min Rest

Tuesday, July 22, 2014

July 23

Fran going down on Monday!

Strength
5 x 1 Hang Clean + 1 Clean

MetCon
3 Rounds of:
15 Hang Power Clean (135/95)
1:00 Rest

Cash Out
1:00 Max Cal Row

Social Gathering this Friday will be at Keith and Lindsay's Place!

Monday, July 21, 2014

July 22

This Friday we will be having our Social Gathering at Keith and Lindsay's place. We will workout at EST at 4:45pm and then head over to their place at 6:00pm. Bring your favorite drink, something to throw on the grill and your bathing suit!!

Strength
A1. 3 x 10-15 Heavy KB Swing
A2. 3 x 5 High Box Jump

MetCon
12:00 AMRAP Teams of 2:
200m Run
20 Sit Up (Partner holds feet)
10 Burpee (Partner starts their run at the beginning of the Burpees)

Sunday, July 20, 2014

July 21


Strength
Thruster - Max

MetCon
"Fran"
21-15-9
Thruster (95/65)
Pull Up

Thursday, July 17, 2014

July 18

A. 4 x 2 Back Squat
B. 3 x 5 Clean Pull
C1. 3 x 10 Bent Over DB Row
C2. 3 x 25-35 AbMat Sit Up

Wednesday, July 16, 2014

July 17

Strength
A1. 3 x ME Strict Toes to Bar
A2. 3 x 15 Wt Hip Ext.

MetCon
5 Rounds of:
200m Run
10 Steps Ups
10 Shoot Through

Tuesday, July 15, 2014

July 16

Strength
4 x 1 Power Clean + 3 Front Squat

MetCon
3 Sets of:
2:00 ME Cluster* (135/95)
3:00 Rest
*Clean to Thruster

July 15

Strength
A1. 3 x ME Supine Ring Row
A2. 3 x ME Ring Dip

MetCon
21-15-9
Clapping Push Up
Pull Up

Cash Out
Cummulate 2:00 of time in and L-Hang

Monday, July 14, 2014

July 14

Strength
4 x 2 Power Snatch

MetCon
"Randy"
75 Power Snatch AQAP
75#/55#

Thursday, July 10, 2014

July 11

A. Hang Snatch - Heavy Single
B. 3 x 6 Bench Press
C. 2:00 AirDyne Sprint

Wednesday, July 9, 2014

July 10

A. Max Height Vertical Jump
B. 4 Rounds of:
400m Run
20 Toes To Bar

Monday, July 7, 2014

July 8

Lindsay and Ana in Mexico.

Strength
A1. 3 x ME Pull Up
A2. 3 x ME HSPU

MetCon
100-150 Push Ups AQAP

Sunday, July 6, 2014

July 7

Strength
4 x 3 Push Press

MetCon
2008 Games WOD
5 Rounds of:
5 Deadlift (275/185)
10 Burpee

Thursday, July 3, 2014

July 4

EST will be CLOSED for the Fourth of July! 
Eat lots and don't over drink. 
See you for normal class and hours on Saturday!

Wednesday, July 2, 2014

July 3

Strength
3 x ME L-Sit

Endurance
1000m Run 3:00 Rest
800m Run 2:30 Rest
600m Run 2:00 Rest
400m Run

Tuesday, July 1, 2014

July 2

Strength
5 x 1 OHS

MetCon
4 Rounds of:
20 KB SDHP
20 KB Swing
(1.5/1)

EST will be CLOSED on Friday, July 4th. We will be OPEN for 9am Class and Open Gym on Saturday.

July 1

Strength
A1. 3 x 10 Seated DB Press
A2. 3 x 10-20 T2B

MetCon
10 Rounds of:
"Cindy"