Monday 09.08.14

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Sledgehammers workouts provide a circular/transverse movement not really possible with traditional equipment. Sledgehammer strikes well helps maintain joint flexibility and improves range of motion as well as hand-eye coordination. While swinging a sledgehammer your core is engaged as well as your grip, two main areas that tend to be overlooked.

Skills/Strength
Bench Press 4x3- work up to something heavy
WOD
4 Rounds
400m Run
10 Alt KB Swings (L2 70/53, L1 53/35)
10 Sledge Hammer Strikes Right
10 Sledge Hammer Strikes Left
Skill/Strength/Mobility
2x15 GHD Back Ext

Saturday 09.06.14

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September 6th is the first Saturday of the month, this means after our regular 9:00am class at 10:00am we will be offering a class for beginners. If you know someone that is thinking about trying our classes out or you are that person come down for a free workout.

WOD
In teams of two, with only one partner working at a time*, complete:
100 Box Jumps
800 Meter Med Ball Run 20/14
100 KB Goblet Squats 53/35
800 Meter Med Ball Run 20/14
100 Burpees
800 Meter Run
*Teammates will perform the 800 Meter Runs together and must stay within arms reach

Friday 09.05.14

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Signing in is really easy. It’s as simple as a click of a button or swiping your key tag. The reasons for signing in is to let us know how many people are in each class and allows us to know which class is the most crowded. It also provides us the information for the addition of new classes. So remember always swipe, to get mad gains!

Skills/Strength
Front Squat 4x3 80%
WOD
AMRAP 10min
1 Thruster (L2 155/115, L1 135/95)
2 Shoulder to overhead
3 Front squats
Skill/Strength/Mobility
3x10 Windmills (10 each side)

Thursday 09.04.14

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A power snatch is a snatch received with the legs above horizontal. This raises the question, however, of what we’re trying to achieve by power snatching, and the answer to that will vary somewhat depending on the circumstances. We may be using the power snatch as an early exercise in the snatch learning process; we may be using it as a way to force somewhat lighter training on a given day; we may be using it to encourage an athlete to do something in particular, usually extending more forcefully, changing directions more quickly, or pulling under and fixing the bar overhead more aggressively.

Skills/Strength
Wt. Ring Rows 5x5 (work up to something heavy)
WOD
10 Power Snatch (L2 135/95, L1 115/75#)
50 Sit-up
8 Power Snatch
40 Sit-up
6 Power Snatch
30 Sit-up
4 Power Snatch
20 Sit-up
2 Power Snatch
10 Sit-up
after your last sit up grab your snatch bar and carry it however you want 250m.
Skill/Strength/Mobility
Tabata: Supermans

Wednesday 09.03.14

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Bring your jump rope. Also tomorrow the new session of HGX Barbell Club starts. The club meets Monday, Wednesday and Friday 6:30 to 8:00pm.

Skills/Strength
Wt. Pull ups 4x5 (work up to something heavier then last week on 8/28)
WOD
Buy in: 800m run
25 wall balls (L2 30/16, L1 20/14)
25 box jumps (L2 30/24, L1 24/20)
50 double unders
15 wall balls
15 box jumps
30 double unders
5 wall balls
5 box jumps
10 double unders
15 wall balls
15 box jumps
30 double unders
25 wall balls
25 box jumps
50 double unders
Buy out: 800m run