Call Us: (216) 373-0820

WOD

5
Jun

Saturday – June 6th

9:00am – WOD
10:00am – WOD

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

WOD:
“Holleyman”
30 rounds for time: *45 minute cap
5 wall ball shot 20/14# to 10/9′
3 handstand pushup
1 power clean 225/155# (use less than 75% or your 1RM clean)

4
Jun

Friday – June 5th

Embracing discomfort IS enabling progress!

Strength:
20 minutes to build up to a front squat 1RM

WOD:
For time: *7 minute cap
50/40 calorie
30 burpee over rower

3
Jun

Thursday – June 4th

Step right up and get a little fitter!

Strength:
7 rounds on a 2 minute clock:
3 pullup negatives
*Use band assistance as needed or scale this up by holding your body in an L shape while descending.
**Spend the left over time preparing your posterior chain for deadlifts and your shoulders for overhead movement.

WOD:
10 minute AMRAP:
1 shoulder to overhead (use 50-60% of your 1RM shoulder to overhead)
4 deadlift
2 shoulder to overhead
8 deadlift
… if you reach 7 shoulder to overhead and 28 deadlift, return to 1 and 4 and work your way back up.
*At the start of the workout and every 2 minutes you must complete 15 ghd situp, toes to bar or v-up, or 20 abmat situps.

2
Jun

Wednesday – June 3rd

Get off your lazy butt and get into class! Here is our schedule for W-F:
6:30am – class
7:30am – class
8:30 – 11:00am – open gym
11:00am – class
12:00pm – class
2:30pm – class
3:30pm – class
4:30pm – class
5:30pm – class
6:30pm – class

Strength:
4 rounds on a 3 minute clock:
5 Strict press
7 single leg Romanian deadlift

WOD:
10 minutes OTM:
10 step up (barbell on back)
*Use a light enough load that step ups take around 30 seconds. Hold the remainder of each minute with the barbell in the front rack.

1
Jun

Tuesday – June 2nd

The gym continues to be closed due to the restrictions on downtown Cleveland. We are hopeful that we will be able to open for a full or partial schedule on Wednesday. Don’t let that stop your progress! Knock out this training in your garage or living room

Warmup:
1 minute squat hold
10 squat and reach
10 pushup to cobra
10 situp and reach
WOD:
10 rounds on a 3 minute clock:
30 seconds max pushup45 seconds max bent over row
45 seconds max situp
*The target here is to work at a darn high intensity for 2 minutes and rest for 1 minute in each 3 minute round.

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