Archive for the ‘Workout’ Category

04 Mar 15

Posted: March 4, 2015 by House of Bross in Workout

Classes are suspended until further notice
BLUF: We are no longer in BLDG 3714.

Kevin

02 Mar 15

Posted: March 1, 2015 by House of Bross in Workout

Warm up posted at the gym

Strength
5×5 Bench press @65% 15min

1 RM C & J 15 min

WOD
EMOM 15 min
2 sq clean 1 pwr clean 2 jerks @ 60@ of 1RM NO DROP BAR

Core: 4:00 hollow rock 20:10

27 Feb 15

Posted: February 26, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
Front Sq 1×5@75%, 1×3@85%, 1xME@95%

Bent over row 5RM-1×5@95% 1×5@90% 15min

WOD
“Nancy” 5 rft
400m run
OHS 95/65

Core: Wt sit up 3×10 ahap

26 Feb 15

Posted: February 25, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
Hang Snatch mid-thigh 3RM –1×3@95&90%15min

OHS 1×5@75%, 1×3@85%, 1xME@95% 15min

WOD
“Grace”
30 C&J 135/95

Core: seal walk 3x 30’

25 Feb 15

Posted: February 24, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
Deadlift 1×5@75%, 1×3@85%, 1xME@95% 15 min

4xME Dips

WOD
10x 200m run rest 1:1

Core: 3xmax effort strict T2B/hang knee raise 25/15

24 Feb 15

Posted: February 23, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
Back Squat 1×5@75%, 1×3@85%, 1xME@95% 15min

BTN Jerk 3RM –1×3@95&90%15min

WOD
“Jackie”
1k row
50 thruster 45lbs
30 Pull up

Core: 3×10 kb side bend ahap

23 Feb 15

Posted: February 22, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
Pause@knee 2count Clean 3RM-1×3@95%1×3@90%15min

Bench 1×5@75%, 1×3@85%, 1xME@95% 15min

WOD
“Annie”
50-40-30-20-10
Double unders
Sit ups

20 Feb 15

Posted: February 19, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
Front Sq 1×3@70&@80%, 1xME90% 12min

P.Press 5×5@90%of 5RM 15min

WOD
3 RFT
500m row
30 KBS 70/52
20 Pull up

Core 4:00 Arch rock 20:10

19 Feb 15

Posted: February 18, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
Tall Snatch – 3RM-1×3@95% 1×3@90% 15min

OHS 1×3@70&@80%, 1xME90% 15min

WOD
“Elizabeth(ish)” 21-15-9
Pwr clean 135/95
dips

Core: 3×10 wt sit up ahap

18 Feb 15

Posted: February 17, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
Deadlift 1×3@70&@80%, 1xME90% 15min

4x ME Strict pull up 10min

WOD
10x250m Row/10 cal AD rest 1:1

Core 100 leg lifts or
50 strict T2B