Group Workouts and Personal Training - 140 Elliott ST Beverly MA 01915 - call (508) 284-0627 mike@mikethetrainer.com
Sunday, September 30, 2012
Monday AM workout ?
If you want to hit the WOD monday at 5am post in the comments. If we get 5 people we will make it happen !
Friday, September 28, 2012
WOD ABC
A. Olympic B-Dells
Snatch & Clean and Jerk
B. Death by Tire Flips
10 min for Reps
C. Dynamic Bench
10 sets of 3 reps w/ chains
Wednesday, September 26, 2012
WOD: Ladder Challenge
Snatch, Clean & Jerk, Clean, Deadlift
Snatch 4 pts
Clean & Jerk 3 pts
Clean 2 pts
Deadlift 1 pts
Women : 35 lbs, 55lbs, 65lbs, 75lbs, 85lbs
Men : 95lbs, 115lbs, 135lbs, 185lbs, 245lbs
Tuesday, September 25, 2012
WOD: Point Challenge
Each rep is worth 1 point
500 m row (for calories)
1 minute wall ball
Bench
men: 3/4 body weight
women: 1/2 body weight
Max box jump
KB snatch
L sit
Consecutive push ups
consecutive pull ups
body weight back squat
Sunday, September 23, 2012
Journals & Goal Setting
Bring your note books to FC. We will be discussing the future of your fitness. Don't worry you will get a WOD in also!
Wednesday, September 19, 2012
Tuesday, September 18, 2012
WOD Beta
Clean & Jerk
Snatch
Take 20 minutes to set a Snatch PR. Keep that weight on the bar and work up to a Clean & Jerk PR. No more than 2 misses on each lift. Get to your best lift between 12 - 15 attempts. Scale accordingly, beginners use PVC Pipe.
http://www.qwa.org/Liftstats/calculate.asp
Sunday, September 16, 2012
Serious !
Thanks to everyone that made the Power Meet such a success ! Look for John Cena tonight at TDBank Garden on WWE !
Friday, September 14, 2012
Monday, September 10, 2012
Sunday, September 9, 2012
Wednesday, September 5, 2012
Tuesday, September 4, 2012
WOD Bear Complex
400m run / 5 Bear Complexes
5 rounds for time
One rep is:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
55# / 95# RX
20 minute time limit
5 rounds for time
One rep is:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
55# / 95# RX
20 minute time limit
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