Clean & Press Overhead Anyhow 155#/105#
with 1 round of Cindy in between each set of Clean & Press
5 Pull-ups
10 Push-ups
15 Squats
Post times to comments.
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Workout of the Day
3/9/10
Gregg Arsenuk - Monday, March 08, 2010
1-2-3-4-5-6-7-8-9-10 reps of:
Clean & Press Overhead Anyhow 155#/105#
with 1 round of Cindy in between each set of Clean & Press
5 Pull-ups
10 Push-ups
15 Squats
Post times to comments.
Clean & Press Overhead Anyhow 155#/105#
with 1 round of Cindy in between each set of Clean & Press
5 Pull-ups
10 Push-ups
15 Squats
Post times to comments.
Monday 3/8/20
Gregg Arsenuk - Sunday, March 07, 2010
Strength Training
Back Squat/Front Squat/OHS 3x5
WOD
Run 400m
30-25-20-15-10-5 reps of:
KBS 24kg/16kg
Pushups
Run 400m
Post times to comments.
Back Squat/Front Squat/OHS 3x5
WOD
Run 400m
30-25-20-15-10-5 reps of:
KBS 24kg/16kg
Pushups
Run 400m
Post times to comments.
Sunday 3/7/10
Gregg Arsenuk - Saturday, March 06, 2010
Saturday 3/6/10
Gregg Arsenuk - Saturday, March 06, 2010
"FIGHT GONE BAD"
Wallballs 20#/14#
SDHP 75#/50#
Box Jumps 20"
Push Press 75#/50#
Row Calories
1 minute at each station for max reps
Take 1 min rest in between each round
3 Rounds
Post total reps to comments.
Wallballs 20#/14#
SDHP 75#/50#
Box Jumps 20"
Push Press 75#/50#
Row Calories
1 minute at each station for max reps
Take 1 min rest in between each round
3 Rounds
Post total reps to comments.
Friday 3/5/10
Gregg Arsenuk - Thursday, March 04, 2010
Strength Training
Deadlift 3x5 or 5RM/Power Clean/Power Snatch 5x3
WOD
4 Rounds of:
25 Virtual Shovel 45#/25#
10 Broad Jumps 6ft/4ft
Post times to comments.
Deadlift 3x5 or 5RM/Power Clean/Power Snatch 5x3
WOD
4 Rounds of:
25 Virtual Shovel 45#/25#
10 Broad Jumps 6ft/4ft
Post times to comments.
Thursday 3/4/10
Gregg Arsenuk - Wednesday, March 03, 2010
"Barbara"
5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest in between each round.
Post times to comments.Wednesday 3/3/10
Gregg Arsenuk - Tuesday, March 02, 2010
Guerrilla Fitness Affiliate team registration ends this Saturday
Strength Training
Press/Push Press 3x5/Push Jerk 5x3
WOD
4 Rounds of:
10 Power Cleans 155#/105#
10 Burpees
Post time to comments
If you have not already done so please, email sean@guerrillafitness.net with your interest. Anyone that is currently registered as a sectionals competitor SHOULD BE REGISTERING AS A TEAM MEMBER. Registration to qualify for the team ends this Saturday. Tryouts will be posted shortly.
Strength Training
Press/Push Press 3x5/Push Jerk 5x3
WOD
4 Rounds of:
10 Power Cleans 155#/105#
10 Burpees
Post time to comments
Tuesday 3/2/10
Gregg Arsenuk - Monday, March 01, 2010
Run 1 Mile
50 Thrusters 45#
Run 1 Mile
Post times to comments.
50 Thrusters 45#
Run 1 Mile
Post times to comments.
Monday 3/1/10
Gregg Arsenuk - Sunday, February 28, 2010
Strength Training
Back squat/Front squat/OHS 3x5
WOD
"Diane"
21-15-9
Deadlift 225#/155#
HSPU
Post times to comments.
Back squat/Front squat/OHS 3x5
WOD
"Diane"
21-15-9
Deadlift 225#/155#
HSPU
Post times to comments.
Sunday 2/28/10
Gregg Arsenuk - Sunday, February 28, 2010
Comments
24.14 I think - with 75lbs and a red band. On day I will wod without a band.
Sweet pic Caitlin. You are as Bad Ass as your socks say.
Ladies the last female bonding night was so fantastic we have decided to do it again. Everyone is working hard for sectionals and has family obligations through the Passover and Easter seasons so PLEASE MARK YOUR CALENDARS NOW FOR FRIDAY, APRIL 16TH.
We are planning on going to The Gravity Vault Indoor Rock Gym in Chatham NJ (http://www.gravityvault.com/). Gravity Vault hosts a ladies night that is an introduction to climbing for $9. We plan on reserving their party room and can bring food and drink.
The festivities will take place from 7:30-10:00. Don’t worry if you have never climbed before the Gravity Vault Staff will literally show you the ropes and if you would rather just hang out and watch too that’s fine.
We sent out an Evite so that everyone can respond but I am missing some females email address so please let me know if you did not get the Evite and I will email it to you (Liz Wall ewall@pryorcashman.com). We need to get a head count by Tuesday April 13th so that we can let the Gravity Vault know how many fire breathers to expect. Don’t hesitate to pass the word along to other amazing CFit women.