March 27, 2019

September 11, 2016

Please reload

Recent Posts

.

.

Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

1/1
Please reload

Featured Posts

August 22nd-27th

August 29, 2016

Monday 22nd 

​​

CONDITIONING:

20 min AMRAP
1 Squat Clean
1 Burpee
2 Squat Cleans
2 Burpees
3 Squat Cleans
3 Burpees
4 Squat Cleans
4 Burpees
5 Squat Cleans
5 Burpees…
…continuing to climb the ladder until 20 minutes is up.

​Advanced athletes COULD make it a Squat Clean Thruster if desired...but be aware of the extra Overhead work and how it fits with the rest of your week. 

​​

Tuesday 23rd

WARMUP:

5 Rounds
30 sec Jump Rope 

30 sec Rest

STRENGTH:
Every Minute, On the Minute for 4 sets
Station 1 (60 sec) - 5 Strict Chinups (Hold your chin OVER the bar for 3 full seconds)
Station 2 (60 sec) - 30 second Side Plank

Station 3 (60 sec) - 30 second Side Plank

Station 4 (60 sec) - Rest

CONDITIONING:
10 min AMRAP
10 Push Press
10 Box-Overs

5 Ring Rows or Bar Rows

​​

Weightlifting WOD

​​

Wednesday 24th 

CONDITIONING:
Every 2 minutes, for 5 sets
4 Deadlifts -NOT "touch and go"
10 Reverse Lunges each leg --Front foot elevated if you're advanced

 

CONDITIONING:
12 min AMRAP

400 Meter Run
20 Russian Kettlebell Swings
5 Handstand Push-Ups or 10 L-Seated Dumbbell Presses

Thursday 25th

CONDITIONING:

2 min AMRAP 
Row 300/250 Meters
AMRAP Push-Ups before the clock runs out


***Rest 4 minutes between sets. Advanced athletes run to the 100m mark and back after the pushups (you'll only get about 2.5 mins rest)

Repeat 5 more times for a total of 6 AMRAPs (36 minutes total)

​​​

Weightlifting WOD

​​

Friday 26th 

STRENGTH:​​

Every 90 sec, for 4 sets 
Station 1 (90 sec) – 5 Heavy Back Squats
Station 2 (90 sec) – 60 sec Plank from Elbows 
Station 3 (90 sec) – 60 sec "Superman" 

Station 4 (90 sec) - Rest

CONDITIONING:​

7 min AMRAP
14 Wall Balls
14 V-Ups or Toes To Bar​ (Stick with V-ups if you feel like your shoulders have had enough this week)

Saturday 27th​

Closed today for the Greater Gateway Games in Saint Louis

Please reload

Please reload

Archive

© 2023 by My site name. Proudly created with Wix.com