Monday August 22nd, 2016
Strength Back Squat 5 x 5 – building to 8 RPE Conditioning Rep of 21-15-9 for time: Front Squat (135#/93#) Toes-2-Bar
WOD Blog
Saturday August 20th, 2016
Team WOD In a team of three, complete for time: 3k Row – alternate every 500m 15 alternating rounds (5 each partner) of: 5 Pull-ups 10 Push-ups 15 Air Squats
Friday August 19th, 2016
Strength/Agility Every 2 minutes for 10 minutes complete: 3 Strict Press + 12 Rebounding Box Jumps Increase weight on strict press to a challenging set of three (8-9 RPE) Attempt to “touch n’ go” the box jumps. The floor is lave, do not rest on the floor. Conditioning “Death by Wall Balls + Hang Power …
Thursday August 18th, 2016
Endurance Group: 10 x 200m Sprint w/ 2 minute recovery between efforts. Self: 5k @ 85% of 5k time trial pace. Strength A. 5 x 4 Back Squat – Building to 80% 1RM B1. 4 x 6-8 Strict (weighted) Chin-ups B2. 4 x 8/8 Bent Over Rows C. 4 x 20 GHD Sit-ups
Wednesday August 17th, 2016
Strength Deadlift 5 reps @ 50% 1RM 3 reps @ 60% 3 reps @ 70$ 2 reps @ 80% 1 rep @ 90% Establish new 1RM Conditioning Complete 3 rounds for time: 375m Row 20 Kb Swings (60#/44#) 20 Target Burpees (touch target ~6″ above reach) -Rest :60 between each round. Score is total time …
Tuesday August 16th, 2016
Olympic 6 x 1.1.1 Clean and Jerk Start at 60% C n’ J Max and build to a heavy triple Conditioning 3 rounds for time: 400m Run 50 Double Unders 7 Power Clean and Push Jerk (165#/113#)
Monday August 15th, 2016
Strength Front Squat 5 x 4 @ 65%-70%-75%-80%-80% Conditioning 8 minute AMRAP: 12 Thrusters (95#/63#) 12 Pull-ups
Friday August 12th, 2016
Reminder that there will be NO CLASS on Saturday August 13th. Come check out the 2016 Battle for the Hill at the Illinois State Fairgrounds! Unilateral Strength A1. 3 x 10/10 One-armed Kb Strict Press (10 each arm) – As heavy as possible A2. 3 x 20 One-Armed Overhead Lunge (Switch arms after ten lunges) …
Thursday August 11th, 2016
The 8 Weeks to a Faster Mile is complete but we will still continue on with the endurance work. Group meeting is still 5:30am at the SHG Track, and there will still be self work to do later in the week or early next week. This is a general 12 week program that everyone is …
Wednesday August 10th, 2016
ATTENTION: We will be closed Saturday for our 4th Annual “Battle for the Hill” at the Illinois State Fairgrounds. Strength Deadlift 8 @ 60% 1RM 6 @ 70% 6 @ 80% 3 @ 90% 1 @ 95% Conditioning 8 minute AMRAP: 10 Deadlifts (225#/153# – Scale to 60% of 1RM) 10 Handstand Push-ups If your …