Saturday, December 3, 2016

Open Gym

GYMNASTY 1. Handstand Exercises Choose from the 15 Exercises * Packet at Apex 2 Pull up Bar Work Exercises Choose from the 10 Exercises *Packet at Apex 3. Ring Work Choose from the 8 exercises *Packet at Apex 4. Parallete Work Choose from 17 Exercises *Packet at Apex Supplement with Day 1, 2, 3 or 4 Core Work 3 rounds Alternating V ups (15 each leg) Side Plank reach throughs (15 each side) Superman Arch Hold (1 long second) 30seconds 3 rounds Hollow rock 30 reps Russian twists *may add medball 25 touches each side"

STRENGTH 1. Work up to a max set of 1-5 reps completing a Back or Front Squat squat 3 sets of 6-12 reps (Step ups on a box, Reverse Lunges, Backward Sled pull) 2. Work up to a max set of 1-5 reps completeing a deadlift (sumo, conventional) 3 sets of 8-12 reps (Romainian Deadlift, Good Morning, Forward Sled Drag) 3. Work up to a max set of 1-5 reps on the Overhead Press (dumbbells, barbell or Axel bar) 2 sets reaching failure at 15-20 reps. 3 minute rest between sets. (Floor press, push up variations, tricep variations*dips, skull crushers, band press downs) 4. Clean and Jerk and Snatch Establish new 1 RM *If Time combine with Day 1, 2, 3 or 4 3 to 4 sets of 8-15 reps of a shrug Variation (Snatch Grip Shrug, Shrugs off Blocks, Dumbell Shrugs"

Friday, December 2, 2016

12/3/16- Alternative Strength

Christmas Party is tonight!!

Alternative Strength Wod 4rds or 45 minutes (outside) Prowler Push 100' 10 DB step up onto 20""""""""box followed by 10 bulgarian split lunges with heaviest wt Yoke carry 50' (use racks with barbells as additional yokes) Use 2 racks and Yoke! 5 Tire Flips ^heaviest tire you can handle 100' atlas stone carry *heaviest you can handle (Ouside-Drop on Mats) 90 sec ALL OUT row for max avg watts

Thursday, December 1, 2016

12/2/16- Pedal to the Metal

Christmas Party this Saturday
Santa and some Predators
For Time 21-15-9 Hang Squat Clean Thrusters (95/65) Bar Facing Burpees

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Wednesday, November 30, 2016

12/1/16- Even Flow

Mark your Calander Upcoming Bring a Friends December 10th Manna on Main Street December 31st Wodapalooza Support for Keith Bussom 5th place in 40-44 Masters Division

For Time: 25-20-15-10-5 Calorie Row Wallball Shots (20/14) C2B Pull Ups

Tuesday, November 29, 2016

11/30/16- Johnny 5

Mark your Calander Upcoming Bring a Friends December 10th Manna on Main Street December 31st Wodapalooza Support for Keith Bussom 5th place in 40-44 Masters Division

AMRAP: 5 minutes 6 C&J (135/95) 1 BMU Rest 5 minutes AMRAP: 5 Minutes 4 C&J's (165/115) 2 BMU's Rest 5 minutes AMRAP: 5 minutes 2 C&J's (205/140) 3 BMU

Monday, November 28, 2016

11/29/16- Albany Hooper


Apex Best
For time 1k row then: 5rounds of: 21 SDHP 95/65 15 burpees 9 thrusters 95/65 25min cap Last Dates completed 2/2/16 8/13/16 11/27/16

Sunday, November 27, 2016

11/28/- Statue of Liberty

Christmas Party this Saturday- don't forget to purchase your Pollyanna gift!

For Time: 12-9-6-3 Right single arm DB Squat Snatch (55/35) Left single arm DB Squat Snatch (55/35) HSPU

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