affiliate, Author at Hardware Strength & Conditioning

1/5/13

Weighted Push Ups 3×5

“Jackie”

1000m Row
50 Thrusters (45/35)
30 Pull Ups

**Compare your time to “Jackie” on 11/3/12

3 Rounds
Every 2 mins:

12 TTB
ME Double Unders

1/4/13

Back Squat: 3×5

10-8-6-4-2

Hang Squat Clean
Burpee Over Box

Extra:
A1: HSPU 3xME
A2: Romanian Deadlift 3×8

1/2/13

Find 1RM Snatch (Squat)

12 Min AMRAP:

5 Hang Power Snatches
30 Lateral Jumps
10 CTB Pull Ups

Extra:
3 min AMRAP of TTB

1/1/13

Happy New Year! We plan on 2013 to be a great year filled with progress. Get ready for a Nutrition Challenge coming in the next couple of weeks! Our schedule today will be 10AM, 11AM, and 5:30PM.

What a great Holiday WOD this past Saturday!

Push Jerk: 3-3-3-3RM

Air Force WOD (95/65)

20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

***4 burpees at the start of every minute

Extra:
Hip Extensions: 3×10

12/31/12

We will have limited classes today and tomorrow. The schedule for New Year’s is as follow

Mon 12/31: 6AM, 12PM, 5:30PM, 6:30PM
Tues 1/1: 10AM, 11AM, 5:30PM

In 15 minutes perform as many strict pull ups and dips as possible

50-35-20

Row for Calories
Power Wall Ball

Extra:
3 min AMRAP of double unders
Seated DB External Rotation: 3×8

It’s time for our Holiday WOD 2012! We have a White Elephant planned to start at NOON, with a workout to follow. No need to bring anything, as everything will be provided. We will most likely go somewhere in the neighborhood for food and drinks after! Come one, come all!
We will also be holding an open gym from 10AM – NOON for anyone interested.
Let’s celebrate the progress that has been made in the past few months, and look forward to an even greater 2013!
Looking forward to seeing everyone!