Thursday 08.21.14

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Max snatch time. If you feel like your snatch is not making progress sign up for the barbel club next month Monday, Wednesday and Friday 6:30 to 8:00 PM.

Skills/Strength
15 Min to find max snatch
WOD
400M Run
30 KB Swings (L2 70/53 L1 53/26)
400M Run
30 C2B pull ups
30 T2B
400M Run
30 Front Rack Walking Lunges (L2 155/115,L1 135/95)
400M Run
30 HSPU (SUB DB Press)

Wednesday 08.20.14

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The plank helps to strengthen and protect your back. This great core-training exercise also conditions your abdominal muscles. The abdominals, obliques and back muscles make up your core. Core-training exercises strengthen the muscles that stabilize your torso. A strong core supports your spine, internal organs, posture and the power of all your movements.

Skills/Strength
Shoulder Press 3x10 (65%)
WOD
1000M Run
5 rounds
20 ab mat sit-ups
10 Push Ups
1 Min Plank Holds
1000M Run

Tuesday 08.19.14

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Hope everyone has been working on their double unders.

Skills/Strength
15 Min to find
Max Clean & Jerk
WOD
1-2-3-4-5-6-7-8-9-10
DL (L2 185/125 L1 155/105)
Power Cleans
*after each round perform 20 DU

Saturday 08.16.14

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The first day of Moxie Madness starts Saturday at Spartan Stadium in San Jose. This is a great team competition where TJ, Coach Patrick Coach Lisa and Coach Breanne will be representing HGX. Coach Nicole and Devon will be competing as well but on separate teams. Come by and cheer them on.

WOD
Teams of 3
tag team style
25 min amrap
5 dead lifts
225/185 or 155/115 or 135/95
10 box jumps 20/24
10 Kb snatch 55/35 or 35/26
*one person completes a station then tags a team mate who completes the next station