Thursday, September 03, 2015

SKILL/STRENGTH Strength A: 2 x 21 Deadlifts Use your “Diane” loading, try to finish 21 or “as close to” on both sets. Full rest in between sets. Strength B – 5 Sets: 30 seconds on, 1 minute off Max HSPU Max Push-Press (same loading as Diane) METCON For Quality & Strength: 10 Rounds 1 Deadlift (approx. 75-80%) 3 Weighted Dips (challenging or ADAP) 25m Double KB Carry in Rack Position ***Sub 3 challenging push-ups/negatives/harness, etc. for dips. UPCOMING Happy September, Labbers! Quick reminder that the Stillwater Stair Climb is happening THIS MONTH! (September 19th at 3:30pm!) Click here for more deets and to RSVP! Hope to see all of you there for a great workout and socializing...

Wednesday, September 02, 2015

SKILL/STRENGTH Back Squat 4 x 8 Climbing METCON WOD #1: 10 minutes, 1 minute work, 1 minute rest. Max Double Unders/Speed or practice this skill. Score is best set. WOD #2: 10 minutes, 1 minute work, 1 minute rest. Burpees Score is best set. UPCOMING The Stillwater Stair Climb event is coming up soon! (Saturday, September 19th at 3:30pm to be exact!) We will meet at 3:30pm at Pioneer Park and walk together to Main Street to start the workout. Come ready to sweat, and then ready to socialize and eat afterwards! Please sign up in Zen Planner to RSVP by clicking...

Tuesday, September 01, 2015

SKILL/STRENGTH Gymnastics for Quality: 12 minutes 4 x L Sit Pull-ups or Chin-ups (strict, can alternate style if you want) 10-20 Shoulder Taps 6 Pistols (weighted, or ADAP) ***Modifications are to continue working on regular strict pull-ups or (combination of that and negatives) ***Modifications for shoulder taps – shift weight and lift palms, work on 30 sec. handstand holds, wall-walks METCON For time: 21-15-9 Calories on the rower Box Jumps (20/24)(20/16) C2B Pull-ups (scale chin, jumping, rings) UPCOMING Sad to announce, but due to low attendance, we will be cancelling the 7am Mon/Wed class indefinitely beginning next week. Tomorrow will be our last 7am class! (But hey, 6am and 8:30am are both pretty rad classes and will welcome you “7am-ers” with open...

Monday, August 31, 2015

SKILL/STRENGTH Push-Press – Warm Up Full Rest Between Sets: From the Floor Add 5 pounds from last week’s loading to your first set, to begin. 1st Set: Max Reps (or approx. 8-10 challenging) 2nd Set: Drop load 5%, then try to match the first set. 3rd Set: Drop load 5%, then try to beat your reps from either of the first 2 sets. METCON 5 Rounds: For Time 10 Cleans (73/110lb)(53/80lb) 4 Strict Press Do your best to stick with strict pressing. If you have to drop the bar and rest, then power clean it up again to get your last strict press rep, then do...

Friday, August 28, 2015

SKILL/STRENGTH Front Squat 6 x 3 @ approximately 85% METCON For Quality/Strength: 20 minutes 1 Back Squat (no more than 85% of max) 20 Second Tuck Hold on Rings (static, or support hold) 4 High Box Jumps 30 Second Handstand Hold or 15-20ft Handstand Walk...

Thursday, August 27, 2015

SKILL/STRENGTH Option A: 3 x Max HSPU, 2 minute rest in between sets. Option B: 3 x Max Push Press Reps, 2 minute rest in between sets. [use same loading as “Diane” from 8/10] Then: 3 x Max Dips, 2 minute rest in between sets. [Rings, static, p-lette’s or push-up practice] [Choose variation that you can get greater than 12 on first set] METCON 4 Rounds: Run 400m 12 Deadlifts (same weight as you used for Diane) UPCOMING Update on the upcoming Nutrition Challenge! All details have not been worked out yet, but hope to have hashed out sometime next week! Here’s what we’re thinking so far: (subject to change, of course!) Teams of 2-4. Scoring will be based on both body fat loss percentage AS WELL AS days spent at the gym working out! We are planning this to begin in October and last about 7 weeks. We do plan to do before and after scans at the U of M with the Bod Pod. More info to come very...

Wednesday, August 26, 2015

SKILL/STRENGTH Back Rack Barbell Lunges 6 x 6 (3 on each leg) – Climbing METCON 4 Rounds: 1 minute each movement, continuous clock. 2 minute rest in between rounds. T2B (scale) Walking Lunges Russian Swings...

Tuesday, August 25, 2015

SKILL/STRENGTH For Quality: Rotating 4 x 10 DB Cossack Squats 4 x 15 Hip Extensions (or 10x full range glute-ham developers) 4 x 10 Sots Press w/Med Ball Hey coach! Cossack Squats?!?!?! What are those? Prepare yourself a little before class by watching this quick video! Of course, your coach will help you in class too! METCON AMRAP: 18 minutes Row 500m 75 Double Unders/Speed/Singles x 2 50 Air Squats 25 V-ups/Sit-ups UPCOMING: Stillwater Stair Climb is coming up soon! This will be a fun community workout followed by grilling and chilling afterwards with your fellow labbers! Saturday, September 19th starting at 3:30pm. More information and sign up available by clicking...

Monday, August 24, 2015

SKILL/STRENGTH Push-Press – Warm Up Full Rest Between Sets: From the Floor Add 5 pounds from last week’s loading to your first set, to begin. 1st Set: Max Reps (or approx. 10-12 challenging) 2nd Set: Drop load 5%, then try to match the first set. 3rd Set: Drop load 5%, then try to beat your reps from either of the first 2 sets. METCON For Quality: 10 Rounds 2 Split Jerk (from floor) – Challenging 3 Pull-ups (ADAP, weighted, negatives, etc.) 5 Double KB Front Squats –...

Friday, August 21, 2015

SKILL/STRENGTH Partner Resistance Sprints x 5 [From red line to service door and back, switch] *Green bands or more METCON For Time: Row 800m Then: 12-9-6-3 Clean (108/165lb) 2 Rope Climbs in between sets. Run 800m What are Partner Resistance Sprints? Check out this quick...