7/21/17

HARDWARE-July 01-5

Photo Credit – Chris Leh

Strength:

A. Deadlift:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

B. Strict Press:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Test):

4 x 400m Run

*Intervals begin every 3:30

*Record your fastest and slowest interval

 

7/20/17

HARDWARE-July 01-4

Focus of Today’s Foundations:
  • Front Squat
  • Air Squat
  • Back Squat
Supplemental Strength Work:

Back Squat: 5×5 w/ a 2 sec pause at the bottom of each rep (begin at 75% TM)

7/19/17

HARDWARE July 08-2

Strength:

Clean Technique: Work up to a heavy single (not a 1RM)

Conditioning (Practice):

17 min AMRAP:

  • 5 Power Clean (start at 65%, increase each round)
  • 15 cal Bike or Row
  • 25 Double Unders (75 Singles)

7/18/17

HARDWARE July 08-4

Strength:

A1. Bench Press:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

A2. Bilateral Bent Over Row DB Row: 3×8

Conditioning (Test):

5 Rounds:

  • 5 Shoulder to Overhead (185/135)
  • 10 Burpees

 

7/17/17

HARDWARE July 08

Strength:

Back Squat:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

then,

1 final set at either:

  • 1-3 reps @ 95 – 100% TM
  • ME @ 80% TM
Conditioning (Test):

For Time:

  • 800m Run
  • 75 RKBS (70/53)
  • 30 CTB Pull Ups

7/16/17

HARDWARE July 08, 2017 - 2798

Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!

7/15/17

HARDWARE July 08, 2017 - 2643

All Regular classes are canceled today.

Instead, join us at Kathy Osterman Beach House at 10AM for our 3rd Annual Beach WOD!

Afterwards we will BBQ and play beach games, so please bring some food and drinks if you plan on sticking around!

7/14/17

HARDWARE July 08, 2017 - 2275

Photo Credit – Chris Leh

Beach WOD!

Our 3rd Annual Beach WOD is tomorrow, Saturday, July 15th! Meet at Kathy Osterman Beach House at 10AM! Weather permitting, we plan to BBQ on the beach after the workout. Bring some food and drinks!

Schedule Reminder:

All Saturday classes are canceled this week for the Beach WOD.

Strength:

A. Deadlift (Increase TM by 10#)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85%

B. Strict Press (Increase TM by 10#)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85%
Conditioning (Practice):

Teams of 2, with 1 partner working at a time

15 min AMRAP:

  • Row/Bike for Cals

or

15 min AMRAP:

  • Running (partners rotate every 200m)

 

7/13/17

HARDWARE July 08-3

Photo Credit – Chris Leh

Beach WOD!

Our 3rd Annual Beach WOD will be this Saturday, July 15th! Meet at Kathy Osterman Beach House at 10AM! All regular classes will be canceled for the Beach WOD. Weather permitting, we plan to BBQ on the beach after the workout. Bring some food and drinks!

Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps
Supplemental Strength Work:

1 1/4 Back Squat: 5×4 (start at 70%)

7/12/17

HARDWARE July 08-2

Photo Credit – Chris Leh

Beach WOD!

Our 3rd Annual Beach WOD will be this Saturday, July 15th! Meet at Kathy Osterman Beach House at 10AM! All regular classes will be canceled for the Beach WOD. Weather permitting, we plan to BBQ on the beach after the workout. Bring some food and drinks!

Strength:

EMOM, 10 Rounds:

  • 1 Hang Squat Snatch
  • 1 OHS
Conditioning (Practice):
  • 800 M Run
  • 20 TTB
  • 20 KBS (70/53)
  • 15 TTB
  • 15 KBS
  • 10 TTB
  • 10 KBS
  • 800 M run