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Author: Eric Jaber (Sr)

9/08/14

Mobility / Dynamic Warm-up 1200M Run Strength: 2 Warm up Sets then 5x5 Overhead Squat WOD: 12 Minute AMRAP 12 Overhead Lunges (45/25) 12 Deficit Push Ups (2 45's/1 45) 12 KBS (53/35)...

9/5/14

09/05/2014 Mobility / Dynamic Warm-up 400M Run 2 Minute Plank Skill/Strength Strength: 10 Minute EMOM Perform 5 Strict Pull Ups WOD: Bodyweight Chipper 27 Min Cap 100 Air Squats 90 Situps 80 Lunges 70 BURPEES 60 Sec. Plank 50 Mountain Climbers 40 Pushups 30 Hollow Rocks 20 Jumping Air Squats 10 H.R. Push Ups...

9/4/14

Mobility / Dynamic Warm-up 75 Russian KB Swings 50 Air Squats 10 Burpees Skill/Strength DEADLIFT 1 RM 5 x 5 x 5 x 4 x 3 x 2 x 1 x 1 x 1 WOD: DIANE 21-15-9 Deadlift 225/155 Handstand Pushups ...

Member Spotlight: Jacob

Jake is without a doubt, the most improved athlete I have seen in a LONG time. He came in with a good attitude, but lacked strength, speed and had no endurance. Literally, none. (Sorry Jake, it gets better from here). Jake has a warrior mentality,...

9/3/14

Mobility / Dynamic Warm-up 4x 200M Run 15 Air Squats Skill/Strength MED BALL CLEANS Then EMOM 10 Minutes 1 High Hang Power Clean + 1 Low Hang Power Clean WOD: AMRAP 12 Minutes 12 Box Jumps 24/20 6 Thrusters (95/65) 6 Burpees ...

9/2/14

WOD: 9/02/14 Mobility / Dynamic Warm-up 400M Run 200M Farmers Carry Skill/Strength Find 1 RM Strict Press WOD: Chipper For Time 200 Meter Run 30 Pull-ups 30 Wall Ball Shots (20# / 14#) 200 Meter Run 20 Pull-ups 20 Wall Ball Shots (20# / 14#) 200 Meter Run 10 Pull-ups 10 Wall Ball Shots (20# / 14#) 200 Meter Run ...

Definition of Terms

AMRAP: As Many Reps (sometimes Rounds)as Possible EMOM: Every minute on the Minute ATG: Ass to Grass BP: Bench press BS: Back squat BW (or BWT): Body weight Bear Complex: The Bear is a five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of all five lifts...

8/29/14

08/29/2014 Mobility / Dynamic Warm-up 400M Run 5 Min EMOM 5 Burpees Skill/Strength Snatch Balance Strength: Snatch 1x1x1x1x1x1x1 WOD: Chipper For Time 100 Air Squats 90 Russian KBS (53/35) 80 Lunges 70 Push Ups 60 St. Leg Situps 50 Air Squats 45 Russian KBS (53/35) 40 Lunges 35 Push ups 30 St. Leg Sit ...