Friday – 1.27.11

Bear Complex – 4×5

MetCon:
1K Row
50 Pull Ups

Posted by Mike McKenna on 01.26.2012 at 8:32 pm// Tagged: WOD // Have your say »

Thursday – 1.26.11

Push Press – 5x 5, 3, 3, 1, 1

MetCon: AMRAP – 12 Min
24 KB Swings, 24/16kg
12 Push Press, 115/75lb

Posted by Mike McKenna on 01.25.2012 at 8:30 pm// Tagged: WOD // Have your say »

Wednesday – 1.25.11

MetCon: 3 Rounds
1:00 Burpees
1:00 Wall Balls, 20/15lb
1:00 Power Clean, 95/65lb
1:00 Rest

Skill Work: 10 Min
*Work on weaknesses
eg. Double Unders, Pull Ups, K2E

Posted by Mike McKenna on 01.24.2012 at 10:21 pm// Tagged: WOD // Have your say »

Tuesday – 1.24.11

MetCon: 5 Rounds
10 Over Box Jumps, 24/20″
10 Pull Ups
10 Power Snatch, 115/75lb

Core: AFAP
100 Sit Ups

Kash showing perfect technique in the landing position of the Power Snatch

Posted by Mike McKenna on 01.23.2012 at 6:58 pm// Tagged: WOD // Have your say »

Monday – 1.23.12

Front Squat – 3×5 (3 second hold)
*Considerably lighter, maintain Lumbar and Thoracic Spine Positioning

MetCon: 3 Rounds
30 Double Unders
15 Hand Release Push Ups
5 Front Squats @ (3 sec hold) 5RM

Christine and Kristen Clever, the 2010 Fittest Woman on Earth!

Posted by Mike McKenna on 01.22.2012 at 2:39 pm// Tagged: WOD // Have your say »

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  • World Class Fitness in 100 Words

    -Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
    -Keep intake to levels that will support exercise but not body fat.
    -Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
    -Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
    -Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
    ~Greg Glassman

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