I am doing some research on Strength Training past the Starting Strength program we have been doing. For most of you, you haven't gotten to the point you can't increase. Keep doing what you're doing. For those of you that seem to have stalled, I'm working on the program to keep you going. Keep doing the strength wods for now and in a couple of weeks there will be some changes, hopefully for the better.
I have a lot of people "going" to the Festivus Games event, but you are either judges or observers because there are no more of you signed up! Festivus has the right to cancel the event at our gym if there aren't at least 10 competitors signed up. There are only 4 right now and it is making me a little antsy! Please tell everyone you know to join you and sign up together! It is only fun if there is real competition. All the judges and other staff are selected. We are just waiting on you!
MONDAY 8-17-15
7 Rounds for time:
10 Box Jumps (24, 20)
10 Box Throughs*
*between 2 boxes do: 1 box push-up, swing thru, 1 box dip, swing back thru = 1
TUESDAY 8-18-15
Strength WOD: Back Squat 5 reps x 3
then:
AMRAP in 15 minutes:
10 Thrusters (95, 65)
20 V-Med Ball Twists (20, 14)
100' Farmer's Carry (53, 35) 1 only
WEDNESDAY 8-19-15
Strength WOD: Shoulder Press 5 reps x 3
then:
3 Rounds for time:
5 GH Raises
10 GHD Sit-ups
15 Wall Balls (20, 14)
20 Lateral* KB Swings (53, 35)
*10 one direction, 10 back
THURSDAY 8-20-15
Strength WOD: Deadlift 1 set of max reps
then:
Split Jerk
3-3-3-3-3-3-3
FRIDAY 8-21-15
"Rene"
7 Rounds for time:*
400 meter Run
21 Walking Lunge Steps
15 Pull-ups
9 Burpees
* 45 minute time cap
SATURDAY 8-22-15
Open Gym from 8-10 am
