700 E Elm Ave, Suite A
La Grange, IL 60525
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Category

fitness

WOD 07/21/17

WARM-UP Long warm up, no strength before WOD. WOD AMRAP 10 Med Ball Wall Ball Shots 20/16# to 10/9′ target 10 Burpee to plate 25/15# 10 Med Ball Cleans 20/16# 10 Russian Twists with plate 25/15#
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WOD 07/19/17

WARM-UP 15 minute warm-up STRENGTH A) Deadlift: 10 x 3 @ 65%, 70%, 75%, light will do 10-12 reps light, work on form WOD 50 double under 10 C2B pull up, Adv. 5 bar Muscle ups 5 front rack lunge 115/88 (5 each leg) 40 double under 8 C2B pull up, ADV. 4 muscle ups 4 front rack...
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WOD 07/18/17

WARM-UP 15 minute warm-up STRENGTH 7 minute EMOM of 3 x power snatch, light with do 20 seconds of hang power snatch very light WOD 7 rounds of, light is 5-7 rounds 7 box jump 30/24, light is 20 inch box Sprint to the grass and back Rest 1 minute
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WOD 07/17/17

WARM-UP 15 minute warm-up STRENGTH A1) weighted pull up: 5-7 x 4 sets, always try to go heavier than last time or more reps. A2) Back squat: 10 reps x 3 sets @ 65%, 70%, 75%, light will do 10-12 reps with lighter weight, work on form WOD 12 minute AMRAP of 10 x HSPU, sub for this...
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WOD 07/14/17

WARM-UP 15 minute warm-up STRENGTH A1) Front squat: same as back squat on Monday A2) max effort banded push up x 4 WOD Row 500 meters every 5 minutes x 4 rounds Post total time rowed Bradical- 6:50 RX
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WOD 07/12/17

WARM-UP 15 minute warm-up   WOD Grace 30 x power clean and jerk 🏋 135/95 Light/fundamentals 10 minute EMOM of 5 x Hang power clean light and jerk Very light and slow only concentrating on proper form Finisher A1) max effort dip x 4 A2) 25 ab mat sit up x 4
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WOD 07/11/17

WARM-UP 15 minute warm-up WOD 40 minutes of work Minutes 0-10 Run one lap around block then Jump rope until minute 10(rest as needed) Minutes 10-20 At minute 10 row 500 meters then TGU, light weight (rest as needed) Minutes 20-30 At the 20 minute mark bike 1 mile Practice the...
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WOD 07/10/17

WARM-UP 15 minute warm-up STRENGTH A1) Pause squats: 5 x 5 starting at 50% 1 RM. 2211 tempo, eccentric is always to first number. (don’t go above 60%) 1 minute rest A2) pull up holds: 20-30 sec x 4, chin over the bar, 1/2 way down, 3/4 down on the last one do 7-10 second at...
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WOD 07/07/17

WARM-UP 15 minute warm-up STRENGTH 5 x 5 OHS Rest 2-3 minutes between WOD Jackie 1000 meter row 50 thrusters 45/33, light 15# 30 pull-ups, light: BWRR If the front squat form is not good, just work on perfecting the air squat or a light goblet squat.
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WOD 07/06/17

WARM-UP 15 minute warm-up SKILL/STRENGTH After warmup and mobility pick two skills you want or need to get better at and spend 10 minutes practicing each. A1) sled walk, forward to grass and backwards back x 4 sets, do one every 4 minutes A2) during rest from the sled walks...
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