Month: November 2015

  • Tuesday 12.1.15 Box Brief

    Tuesday 12.1.15 Box Brief

    Barbell Club weekly programming now available on blog LINK TO BLOG

  • Tuesday 12.1.15 WOD

    Tuesday 12.1.15 WOD

    Dynamic Effort Lower Strength Box Squats (Box Squats (10×2 @ 60% + band tension, low box, normal box squat stance) WOD “Dirty Isabel” 6 Rounds 5 Squat Snatches (115,75) 5 Burpees $ Out 3×20 Heavy Band Crunches  

  • Tuesday 12.1.15 WOD NOTES

    Dynamic Effort Lower Mobility: 8min 2min each side couch stretch 2min each side 1/2 pigeon Dynamic Warm Up: 5min Strength: 15min Box Squats (Box Squats (10×2 @ 60% + band tension, low box, normal box squat stance) NOTES: Why? Stresses good technique while allowing the Athlete to sit back onto a box, keeping their shins vertical, […]

  • Monday 11.30.15 WOD NOTES

    Max Effort Upper Mobility: 4min 2min each side. 2:00 – 3:40 http://www.mobilitywod.com/daily/friday-november-27th-2015/ Dynamic Warm Up: 5min Strength: 15min Power Clean + Push Press (1RM) NOTES: Complete as EMOM. Coach Athletes to use the first 5min as a warm up and the following 5-7min building across. Athletes need to limit total reps to less than 10. Athletes will be […]

  • Monday 11.30.15 Box Brief

    Monday 11.30.15 Box Brief

    RowVember Ends 11.30.15 at 8:30pm! Looks like we may have a re-peat from last year! Good luck to the top contenders in the final hours!

  • Monday 11.30.15 WOD

    Monday 11.30.15 WOD

    Max Effort Upper Strength Power Clean + Push Press (1RM) WOD “13.2 – Heavy and Low” 15min AMRAP 5 STOH (135,95) 10 Deadlifts (135,95) 15 Box Jumps (20,20) $ Out 3x Static Ab Holds – 1 Minute Middle, 30 Seconds Per Side  

  • Week of 11.30.15 – Barbell Club

    Conjugate Strength Movement Catalog : LINK Monday & Tuesday 1.Front Box Squat – Double Orange Bands (@50% + 25% Bands) Below Parallel 2. Front Box Squat – Single Red Band (@50% + 25% Bands) Below Parallel 3. Clean Grip High Pull (3×6) 4. 3 TnG Cleans + 2 Front Squats + 1 Jerk (1RM) 5. Back Rack Bulgarian Split […]

  • Sunday 11.29.15 Box Brief

    Sunday 11.29.15 Box Brief

    The Best Bar Ever is back at the boxes! Original, Apple Pie and NEW flavor Coconut Chocolate are available.

  • Sunday 11.29.15 WOD

    Sunday 11.29.15 WOD

    Explosive Strength Gymnastics Ring Dip Progression Skill Work WOD Near Death Flex-Perience (2 Rounds for reps) Death By Ring Dips —5min Rest– Death By Hang Power Cleans (60% BW) **Perform 1 rep on the first min, 2 on the second and so on until you can not complete the given reps in the given time **Minimum […]

  • Sunday 11.29.15 WOD NOTES

    Explosive Strength Todays explosive strength is focusing on gymnastics Mobility: 4min 2min each side: 0:00 – 1:30 http://www.mobilitywod.com/daily/saturday-november-28th-2015/ Dynamic Warm Up: 5min Gymnastics Skill Work: 5min Ring Dip Progression Skill Work NOTES: Follow the video below as an extended warm up completing each step 5-7 times WOD: 25min Near Death Flex-Perience (2 Rounds for reps) Death By […]