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Slash N' Burn

"Tabata" - Hollow Rocks and Plank Holds : 16 x 20 secs / 10 secs

Tabata Hollow Rock Tabata Plank Hold The Tabata interval is 20 secs of work followed by 10 secs of rest for 16 intervals. Tabata score is the total reps performed in all of the intervals.

16 minute core tabata Hollow rocks (4 min) Plank (4 min) Ab-mat sit ups (4 min) Superman (4 min)

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Run : 8x 200 m, every 2 mins

Go Every 2 mins: Run: 8x 200 m Each for time.

A) Run Every 2:00 x 8: Run 200m

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FT: Double Unders, Deadlifts, Double Unders, 3 and more

For time: 63 Double Unders 21 Deadlifts, 225/155 lbs 45 Double Unders 15 Deadlifts, 225/155 lbs 27 Double Unders 9 Deadlifts, 225/155 lbs

B) Double Under/Deadlift For Time: 63-45-27 Double Under Alternate With 21-15-9 Deadlift, 225#/155# SUGGESTED TIME: SUB 6:00 Competition: 42-30-18 DUA 185/135# Performance: 126-90-54 Singles 135/95# Fitness: Singles 95/65#

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Slash N' Burn

Alt EMOM 8 mins: Row Calories and Rope Climbs

Every 1 min for 8 mins, alternating between: 12 Row Calories 1 Rope Climb

8 minute EMOM alternating between: 12/10 row calories 1 rope climbing or 4 ground to standing

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Run : 6x 20 secs, rest 40 secs

Each for distance: Run: 6x 20 secs Rest 40 secs between efforts.

A) Run 15:00 @ 6 6 x 0:20 @ 9/0:40 Walk 4:00 @ 6 Notes Your goal is to run the same distance for every set. Please note that you are *running*, not *sprinting*. The pace should be something like what you would hold for a hard 800m effort.

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Snatch Grip Deadlift 5x5

Snatch Grip Deadlift 5x5 Use the same weight for each set. Rest as needed between sets.

B) Snatch Grip Deadlift 5x5, use 95% of last week's 5 @ 8 Notes Briefly pause at top, control eccentric. As you can see in the video, you should not extend fully at the top. Stay over the bar!

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Run : 3x 100 m

Each for time: Run: 3x 100 m Rest as needed between efforts.

C) Run Warm-Up: 3 x 100' Buttkicker + 100' High Knees + 100' Carioca Fast, light feet, focus on your movement, don't just go through the motions 4 x 50' A-Skip + 50' B Skip 3 x 10m Takeoff Start from three point stance. Focus on staying low as you start and letting your chest rise naturally, rather than intentionally pulling up. 3 x 30m Flyaway Gradually build your speed over the first 20m into an all-out sprint for the final 10 3x100m Sprint Full recovery between sets, 2-4 minutes. This is speed work, not conditioning.

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FT: Double Unders, Deadlifts, Double Unders, 3 and more

For time: 63 Double Unders 21 Deadlifts, 225/155 lbs 45 Double Unders 15 Deadlifts, 225/155 lbs 27 Double Unders 9 Deadlifts, 225/155 lbs

D) Double Under/Deadlift For Time: 63-45-27 Double Under Alternate With 21-15-9 Deadlift, 225#/155# TIMECAP: 6:00 GEAR: 3

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Farmer Carry : 3xME at 70 lbs

Farmer Carry 3xME at 70 lbs Rest as needed between sets.

E) Farmers Walk 3 x Max Unbroken Distance, 32kg/24kg Kettlebells

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Snatch Grip Deadlift 5x5

Snatch Grip Deadlift 5x5 Use the same weight for each set. Rest as needed between sets.

3-Day & 5-Day Snatch Grip Deadlift 5x5, use 95% of last week's 5 @ 8 Notes Briefly pause at top, control eccentric. As you can see in the video, you should not extend fully at the top. Stay over the bar!

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Tempo Ring Rows : 5x10

Tempo Ring Rows 5x10 Rest as needed between sets.

3-Day Ring Row 5x8-10 @ X131 Tempo Notes X131 = Accelerate up, pause at top, three second eccentric, reset as needed at bottom. Exaggerate range of motion of scapulas, fully protracting at bottom, fully retracting at top, maintaining hollow through full range of motion. Select the angle/elevation of the feet to allow for good sets – tempo and position take precedence over increasing the load through a more challenging angle!

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Nothing assigned for June 28, 2017

Nothing assigned for June 28, 2017

Nothing assigned for June 28, 2017


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