700 E Elm Ave, Suite A
La Grange, IL 60525
(708) 497-9670

Category

fitness

WOD 05/23/17

WARM-UP 15 minute warm-up STRENGTH 10-15 minutes hand stand practice or walks Kick ups, wall walks and holds, shoulder taps, walks, stay balanced away from wall without a walk (have a partner hold legs) WOD 30 minute EMOM of 2 x Power Snatch, go heavy as you can with good form...
READ MORE

WOD 05/22/17

WARM-UP 15 minute warm-up STRENGTH Back squat: 90% + 10# 5 @ 75%, 3 @ 85%, 1+@ 95% WOD Run 5 small laps 50 pull up 100 push up 150 air squat Run 5 small laps Last prep workout for Murph and last round of the Wendler strength program. Lets get it!!
READ MORE

WOD 05/18/17

WARM-UP 15 minute warm-up STRENGTH A) deadlift: same as BS on Monday WOD 5 rounds of 15 sec of HSPU, Kipping is ok 45 sec rest 15 sec burpee to plate 45# plate 45 sec rest 15 sec cal. Row 45 sec rest Score total reps
READ MORE

WOD 05/17/17

WARM-UP 15 minute warm-up STRENGTH A1) sled sprints to the end of the building and back x 4 sets A2) GHD sit up: 12-15 x 4 Sleds every 4 minutes. Do the GHD in between sprints These should be at a fast pace so keep weight lower. B1) bench press: 5 x 4 B2) single leg step up: 5-7...
READ MORE

WOD 05/16/17

WARM-UP 15 minute warm-up WOD 50 x thrusters 95/65 50 x kb swing 55/40 50 x sit up 50 x alternating walking lunges 50 x hand release push up 50 x step overs 24/20 50 x power wallball 20/14
READ MORE

WOD 05/15/17

WARM-UP 15 minute warm-up STRENGTH A1)weighted pull up: 5 x 4 sets A2) back squat: add 10# to your 90% then do 3 reps at 70,80,90% last set is max tech. effort 60-90 sec rest between sets WOD 12 minute AMRAP of 7 x clean and jerk 135/95, light 95/65 Run one small lap
READ MORE

WOD 05/12/17

WARM-UP 15 minute warm-up STRENGTH A1) kb bench: 7-10 reps x 4 sets A2) Deadlift: same as back squat on Monday Rest 60-90 sec WOD 10-1 Over box burpee 24/20 Toes 2 bar
READ MORE

WOD 05/10/17

WARM-UP 15 minute warm-up STRENGTH A1) front rack lunge: 5 reps each leg x 4 sets Rest 60-90 sec A2) weighted dip: 5 x 4 sets Rest 60-90 sec WOD Conditioning: 6 rounds of 250 meter row once every 3 minutes (very hard row) Post total time rowed
READ MORE

WOD 05/09/17

WARM-UP Nice long warm-up STRENGTH Then take 15 minutes to do 10 heavy Turkish get ups WOD DT 5 rounds for time of 12 dead lift 9 hang power clean 6 push jerk All at 155/108 for RX, light- 135/95
READ MORE

WOD 05/08/17

WARM-UP 15 minute warm-up STRENGTH Last round of Wendlers 5-3-1 then maxes! Back squat: 90% + 10# 5 x 65, 75, 85% final set is max tech. effort Rest 3-5 minutes between sets WOD Helen 3 rounds of 400 meter run (stop sign and back) 21 KB swings 55/35 12 pull-ups
READ MORE