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Suite 101 building #7
Gilbert, Arizona 85295
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Training of the Day

Tuesday 5/27/14

Training of the day Shoulder Press Find your 1 rep max. 10-6-4-2-1-1-1 then WOD 21/15/9/6/3 Shoulder to Overhead @ 60% of your Push Press 1RM T2B then 3 Min: Max distance Hand Stand walk Scale: HS Hold on a wall or HS progression hold on a box. Hold position for as much time as...
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Memorial Day

Remember today is not at day filled with beers and BBQ’s. Today is a day that we remember our service members that have given the ultimate sacrifice. If you happen to be celebrating today, then make sure you are celebrating for the right reason…Our Freedom! But first...
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Saturday

Training of the day Strength: Make up or choose a skill.  Take this time seriously! If you need work on something… DOUBLE UNDERS!!!! or  Hand Stand Holds, then become an expert. Partner WOD: 60 Goblet Squats 53/35 50 Kettlebell Burpees w/ 2 53/35’s 40 Lunges with 1 KB...
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Friday

Training of the day 1 Pwr Clean + 1 Front Squat = 1 Rep Complete the complex for 3-3-3-3 @ 70% of your Pwr Clean 1RM If you want to move up in weight each round then go for it. then 15 Turkish Get ups @ 53/35 30 Sit ups 800m Run 30 Sit ups 15 Turkish Get Ups then 5 minutes to...
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Thursday

Workout of the Day Skill: Push Press and Push Jerk overview Strength: 4 rds @ 85% of your Strict Press 1RM 1 Strict Press 2 Push Press 2 Push Jerk then WOD 15min AMRAP of: 1 PWR Snatch @ 95/65 1 OH Squat @ 95/65 1 Hand Stan Push Up 2 PWR SN 2 OHS 2 HSPU 3 3 3… Hint! After...
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Wednesday

Training of the day If you feel comfortable with finding you max then lets go for it. Remember our TECHNIQUE! If you have a rounded back that rep don’t count. We want to see good form. Deadlift: Find your 1RM Warm up 10-8-6-4-2 -1… or Deadlift: 3 on the minute for 5...
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Tuesday

Training of the day Bench Press: Warm up 10-8-6-4 Find you max rep @ Body Weigh Scale: Max reps at 65% of you 1RM then Skill: T2B Progression then WOD 100 Wall Balls 20/14 50 T2B 100 Push Ups Break it up however you see “fit”. No pun intended hahahahah. Post your...
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Monday

Okay, we have been build up our percentages all month. Lets take it to the next level and find our 1rep Max. Make sure you are taking plenty of time during your sets when you start getting around 90%. I suggest showing up about 10 minutes early to roll out and work on some...
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Saturday

Training of the Day Overhead Squats: 3 on The min for 5 minutes @ 75% of your 1RM If you don’t have a 1RM then build up to a heavy load while maintaining good form. Be sure to get in a few warm up set before starting the clock. Then 1 mile run for time! Then Tabata...
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