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WOD

16
Jun

Saturday masters

Warm up

2 rounds
high knees
butt kicks
grape vine
200m run

Review: OHS

Strength: work up to one heavy set of 3 OHS
3-3-3

WOD

5 rounds
50m jog>50m run>50m sprint>50m walk
3 OHS

15
Jun

Friday 120614

15 minutes to practice the Split Jerk or establish a 1RM.

-then-

15 minute AMRAP of:

7 Power Cleans 185/120#
30 OH Walking Lunges (steps) 45/25#
15 Wall Balls 20/14#

14
Jun

Thursday masters

Warm up

10 shoulder pass throughs
Then
2 rounds
200 m run/400m row
5 air squats
5 push ups
5 burpees

Strength

Strict press
2-2-2-2-2

Wod

20 min amrap
5- strict press (60% of 2 rep max)
10 – box jumps
15 – kbs

14
Jun

Thursday 120613

Funny Quotes from Mark Rippetoe
• Your muscles cannot get “longer” without some rather radical orthopedic surgery.
• Muscles don’t get leaner—you do.
• There is no such thing as “firming and toning.” There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.

4 rounds for total working time:

150m Shuttle Run (5-10-15-20-25)
20 C2B Pullups
50 Double-Unders

*Rest 2 minutes.

13
Jun

Wednesday kids

Warm up:
Animal Relays

Skill work:
Push Press Wall drill

WOD:
Run 200m
10 Push press
10 Sit ups
Run 100m
10 Push press
10 Sit ups
Run 50m
10 Push press
10 Sit ups

Game!

13
Jun

Wednesday 120613

Back squat 1×20

This is a maximal UNBROKEN set. If you completed all 20 reps last time, add approximately 5% ( more if you undershot you weight which I know A LOT of you did!!) If you were close to completing all 20 (15-19), use the same weight. If you weren’t close (10-14), take 5% off.

“Pain tolerance”
3 sets of max wall ball shots (20lb, 10ft target)

Resting the ball against the wall is not allowed

12
Jun

Tuesday 120612

Shoulder press
5-5-5-5-5
Rest 2 min between sets

-then-

7 rounds, starting every 3 min
400m run
12 toes to bar
Rest in remaining time