September 30, 2017

Game Day! Go CATS!   Beat Eastern Michigan  Strongman Style Saturday! 3 Rounds x 1 min each exercise: 30 sec rest b/w exercises. Row Reverse Hypers Wall Balls Yoke: march or walk KB Bottoms up Press (~30 sec/ side-ish) 2 arm or 1 arm DB Burpee Deadlifts Zercher...

September 29, 2017

1.  3 Rounds 1 min each station: 15 sec rest *Do max reps of each exercise unless otherwise specified Bench (135/ 85) Step Ups Horizontal Pull-ups SL Calf Raise x 10 + 10 Band Triceps press down Get ups Handstand pushups (negatives) DB Reverse Lunges Compare max reps...

September 28, 2017

1.  Power Jerk + Split Jerk: work up to a heavy set   2.  “Air Force” WOD How fast can you complete: 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs)...

September 27, 2017

1. Deadlift: 50% x 10 60% x 8 70% x 6 x 4* * Superset: DB Front/ Side/ Post Raise x 10 + 10+10 2.  3 rounds for quality: Split Stance RDL x 5 + 5 Side plank prep w/ leg lift x 10 + 10 Barbell Rollout x 10 3.  How fast can you complete 3 Rounds? 10 Box Jumps (24/20) 15...

September 26, 2017

1.  Hang Clean: work up to a heavy double Compare to 1/12/17   2.  3 Rounds for quality: 10 Muscle clean + strict press 10 + 10 SA DB Row 10 Log Roll V-ups 3.  How many UNBROKEN double unders can you do in 3 min? rest 1 min Tabata Weighted...