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Week of January 19-24, 2015

1/17/2015

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Monday

Back Squat (see strength cycle below)
*Perform all reps with a controlled drop and an explosive
 assent 

7 Minute AMRAP
10 Squat Cleans 95/65#
20 Sit Ups


Tuesday

Bench Press (see strength cycle below)
*Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps

15-12-9 Reps For Time:
HR Push Ups 45/25#
Strict Pull Ups
*Place a 45/25 plate on your back for the push ups.  Don't "worm" these.  Feet should never come off of floor.
Rx + Vest @ 20/14# (in addition to the plate on the push ups too)


Wednesday 

5 Rounds For Time:
40 Double Unders
30 Box Jumps 24/20"
20 American KBS 53/35#


Thursday
Deadlift (see strength cycle below)
*Deadlifts are always reset after every rep
*Of course we NEVER drop the bar

5 Rounds For Time:
5 Bar Muscle Ups
10 Power Cleans 135/85#
15 V-Ups


Friday 
Challenge WOD

15 Rounds For Time:
5 Pull Ups
10 Push Ups
15 Squats 
*If you can perform this workout Rx and do at least 5 unbroken pull ups then your challenge is to put on the vest (20/14#).


Strength Program
10 Rep Wave

5 x 55%
5 x 62.5%
2 x 10 x 67.5%
*We will be using 100% of your 1RM as the training weight

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  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire