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“Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link.”

Greg Glassman

Monday: May 3, 2010 "Bench Press / Push-up, Pull-up Ladder"

Bench Press / Push-up, Pull-up Ladder

Strength:

Bench Press (Cycle 1)

  • Set #1 is 5 reps at 65% of your "working" one rep max.
  • Set #2 is 5 reps at 75% of your "working" one rep max.
  • Set #3 is 5 reps (or more) at 85% of your "working" one rep max.

Conditioning:

  • Push-up Ladder
  • Pull-up Ladder

Ladder: With a continuously running clock do a Push-up every min on the min increasing by 1 each min. Example: 1st min do 1 Push-up then rest until the start of the next min - at the start of the 2nd min do 2 Push-ups and again rest until the start of the next min - at the start of the 3rd min do 3 Push-ups.  Keep this up until you can not complete the number of Push-ups needed for that round in a min.  So if you had 12 Push-ups to do on the 12th min and you only complete 10 Push-ups by the start of the 13th min, you failed at 12 rounds and completed 11 rounds.

Pre WOD: Myofascial Release, Tack and Floss (Bias), Dynamic Movement, WOD Movement Prep & Warm-up


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June 11, 2015

Neal Ruparelia 1600

Congratulation to Neal Ruparelia on achieving 1600 for his football total.  This is an incredible feat especially for a Junior.

  • 455lbs Back Squat
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ABS-Monday: January 12, 2015 "The Hannah Keggins"

5 Rounds of:

  • 10 Runners Crunches (2 Count)
  • 10 Crossover Runners Crunches (2 Count)

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