Monthly Archives: June 2017

PARTNER WOD (For reps) (AMRAP in 4:00) 15 Bike calories Bench press for reps @135/85# (AMRAP in 4:00) 15 Row for calories KB swings for reps @50/35# (AMRAP in 3:00) 12 Bike calories Bench press for reps @135/85# (AMRAP in 3:00) 12 Row for calories KB swings for reps @50/35# (AMRAP in 2:00) 9 BikeContinue reading “SATURDAY”

TUESDAY THE 4th OF JULY WE WILL BE CLOSED ALL DAY.  STRENGTH (E1:30 for 6 sets) Snatch w/3 sec pause at knee @-5# or 75% WOD (5 Rounds) 10 Power Snatches @95/65# 20 HSPU

STRENGTH (EMOM for 10) Min 1: 8 banded lat pull-up Min 2: 8 alternating v-up + max tuck hold WOD “DANNY” (20 min AMRAP) 30 box-jumps @24/20” 20 push-presses @115/85# 30 pull-ups

STRENGTH (EMOM for 10) 3 Back Squat @70% WOD (For time) “Kalsu Karen” 150 Wallballs @20/14# *Every Minute on the Minute – 5 Deadlifts @225/155# #workout starts with deadlifts

STRENGTH (E1:30 for 5 sets) Power clean + hang Squat clean @-5# or 70% WOD (For Time:) 900 Meter Run 40 abmat sit-ups 30 DB cleans @50/35# 20 Burpees over DBs

STRENGTH (E1:30 for 5 sets) 3 shoulder press @80% WOD (AMRAP in 14 minutes:) 7 bar muscle-ups 50 goblet squats @50/35# 100 double-unders

REMEMBER CLASSES FRIDAY EVENING WILL BE CLOSED, THE MORNING WILL BE AS NORMAL. SATURDAY, ALL CLASSES ARE CLOSED. HAVE A GOOD WEEKEND, SEE YOU MONDAY! STRENGTH (E2:00 for 5 sets) 8 back squats @60% WOD (For time) 21 deadlifts @185/115# 21 HSPU 400 meter run 15 deadlifts @185/115# 15 HSPU 400 meter run 9 deadliftsContinue reading “FRIDAY”

STRENGTH (E1:30 for 6 sets) Snatch w/3 sec pause at knee @+5# or 75% WOD (AMRAP in 12) 300 meter run 15 burpees to plate 10 KB swings @50/35#

THIS FRIDAY WE WILL BE CLOSED FOR THE EVENING CLASSES AND ALL CLASSES ON SATURDAY. FRIDAY MORNING WILL BE NORMAL. SORRY FOR THE INCONVENIENCE. GET OUT AND DO SOME FITNESS OUT SIDE FOR ONE DAY AND ENJOY THE WEATHER.  WOD “LABB Xlll” (3 rounds for time with a partner) 50 cal row or bike 40Continue reading “WEDNESDAY”

STRENGTH (EMOM for 10) 3 shoulder press @70% WOD (6 rounds for time) 18 DB push press @50/35# 18 pullups

FAMILY FITNESS!! STRENGTH (E1:30 for 5 sets) Power clean + hang Squat clean @+5# or 70% WOD (7 rounds for time) 10 alternating front rack lunges @115/75# 10 power cleans @115/75# 20 box jumps @24/20# REST 1:00

STRENGTH (E1:30 for 6 sets) Snatch w/3 sec pause at knee @+5# or 75% WOD (3 rounds for time) 900 meter run 11 power snatch @95/65#

THIS IS A GREAT ANALOGY WE SAW. REMEMBER THIS.  STRENGTH (5 rounds) 8 shoulder press @60% (taken from floor) REST 1:00 WOD (For time) 80 cal row 60 double unders 40 front squats @75/55# 20 pull-ups

THIS SATURDAY WAS OUR 11th LABB DAY WE HAVE DONE. WE HAD THE PLEASURE OF THE ONE AND ONLY UNO TO PROGRAM MOST OF IT! WOD “LABB DBL UNO” (2 rounds for time) 600 meter run 25 box jumps @24/20 25 KB goblet squat thrusters @50/35# 40 KB swings @50/35# 20 v-ups 20 cal bikeContinue reading “THURSDAY”

When you have taken a pre workout and felt that tingly itchy feeling, that isnt a bad thing. That is the amino acid beta alanine. This amino is something great to take pre workout if your looking for a boost in your workouts. Beta Alanine is an amino acid that supercharges your muscle tissue, applyingContinue reading “WEDNESDAY”

STRENGTH (E1:30 for 5 sets) Power clean + hang Squat clean @+5# or 70% WOD (27-21-15-9 reps for time) Power cleans @115/75# Wallballs @20/14#

CHECK OUT IRON BRIGADE. https://www.ironbrigadedesigns.com/ THEY ARE A NEW CLOTHING COMPANY THAT HELPED ME OUT AND SPONSORED ME LAST YEAR WHEN I QUALIFIED FOR THE CRUSH GAMES IN MIAMI. IRON BRIGADE HAS ALSO CAME UP WITH A LOGO FOR JORDYN THAT THEY PUT IN SOME OF THE SHIRTS. THEY HAVE A COUPLE NEW DESIGNS. CHECKContinue reading “MONDAY”

“LABBish X” (0:00 – 7:00) RUN 600 METERS 35 KB swings @50/35# (7:00 – 14:00) ROW 750/500 METERS 35 pull-ups (14:00 – 21:00) BIKE 40/30 CALORIES 35 burpees (21:00 – 28:00) RUN 600 METERS 35 DB snatches @50/35# (28:00 – 35:00) ROW 1000/750 METERS (35:00 – 42:00) BIKE 40/30 CALORIES 20 Hang Power Cleans @115/75#Continue reading “SATURDAY”

SOME OF YOU ASK WHAT WE DO FOR STRETCHING AND FOR RECOVERY. ONE OF OUR NEW FAVORITE THINGS IS ROMWOD. OUR BODY FEELS SO MUCH BETTER SINCE WE HAVE GOT IN A DAILY ROUTINE OF FOLLOWING ROMWOD. HERE IS AN ARTICLE FORBES PUT OUT ON THE WEBSITE.  WE STILL GET SORE FROM TIME TO TIMEContinue reading “FRIDAY”

STRENGTH (E1:30 for 5 sets) Power clean + hang Squat clean @70% WOD (3 rounds for reps) 1 min box jumps @24/20″ 1 min hang power clean @95/65# 1 min Right DB shoulder to overhead @50/35# 1 min Left DB shoulder to overhead @50/35# 1 min rest

STRENGTH (15 minute clock) 5RM Front Squat WOD (4 rounds for time) 15 SDHP @75/55# 15 wallball @20/14# 15 t2b 15 push-ups

CHECK OUT THIS ARTICLE LADIES. ITS A GREAT ONE ON A BIG MYTH. Myths – Women Shouldn’t Lift Heavy Or They Will Get Bulky https://shapescale.com/blog/monday-myths/women-weight-lifting-myth/amp/ STRENGTH (E1:30 for 6 sets) Snatch w/3 sec pause at knee @75% WOD (AMRAP in 5) 10/8 cal bike 12 DB snatches @50/35# –IMMEDIATELY INTO- (AMRAP in 5) 10/8 calContinue reading “TUESDAY”

​​ STRENGTH (5 rounds) 7 push press @60% (from the floor) Rest 1:00 WOD (5 rounds for time) 200 meter run 10 burpees rest 2:00

WOD “Kelly” (5 rounds for time of:) Run 400 meters 30 Box jump @24/20 30 Wall ball shots @20/14# CORE WOD (4 rounds) 15 straight leg abmat sit-ups 15 straight leg lifts :30 v – tuck hold

WHY WE HAVE UR WHEY PROTEIN AND WHY WE USE IT! Whey protein is simply the best source of supplemental protein you can get. It has the highest bioavialability (digestion/absorption rate) and the highest amino acid score (the broadest spectrum of amino acids), and the has the greatest concentration of Branched Chain Amino Acids (BCAA’s)Continue reading “FRIDAY”