2-28-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds Not For Time

2   sDB Overhead Step up
1   4 position sDB Bent over Rows
10 Dip Bar Knee ups (or mixed abs)

2-27-13

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5   Renegade Rows
10 dDB Front Squats
15 Russian KB Swings

2-26-13

Workout
Mobility
Warm Up
Strength WOD

20-16-12

sKB Clean and Press
Toes to Bar

2-25-13

Workout
Mobility
Warm Up
Strength WOD

7 Minute AMRAP

Pull up/Thruster Ladder

3 Pull ups
3 Thrusters
6 Pull ups
6 Thrusters
Continue until the time is up.

Strength WOD's this Week:  dKB Goblet Squats (5-5-5), Push Press (3-2-1-1-1), Turkish Get-ups (3x5), and Power Cleans (2-2-2-2-2).

2-21-13

Workout
Mobility
Warm Up
Strength WOD

For time:

10 DB Push Press
 1  Box Jump
 9  DB Push Press
 2  Box Jumps
... Continue down ladder until you get to
 1 DB Push Press
10 Box Jumps

2-20-13

Workout
Mobility
Warm Up
Strength WOD

Every Minute on the Minute for 10 Minutes

10 Bulgarian Split Squats
10 sDB Ground to Overhead

2-19-13

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5 Pull ups
10 sKB Goblet Squats
15 Russian KB Swings

2-18-13

If anyone is looking for the link to the Whole Life Challenge that some of us from the gym are participating in here it is Trinity Strength and Conditioning Whole Life Challenge.



Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

3 Power Clean (60-65% of 1 rm)
6 Push ups
9 Lateral Bar Jumps

Strength WOD's for this week:  Back Squat (5-5-5), Bench Press (3-3-3-3), Hip Bridges (3x5), and Power Snatch (4-4-4).

2-14-13

Workout
Mobility
Warm Up
Strength WOD


For Time:

Row 500 meters, then complete 5 rounds of the following:

10   Pushups
10   DB Front Squats
120' Farmer's Carry

2-13-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds Not For Time

2 sDB Overhead Step Up Complex
4 4 position Bent Over Rows
6 Turkish Get-ups (3 per side

2-12-13

Workout
Mobility
Warm Up
Strength WOD

Complete as many rounds as possible of the following circuit.  This will be done in multiple intervals as follows.
4:00 work
1:00 rest
3:00 work
1:00 rest
2:00 work
1:00 rest
1:00 work

Start Each interval where you left off the previous interval.

5   Burpees
10 Sandbag Cleans
15 Russian KB Swings

Whole Life Challenge

Beginning next Saturday, February 16, our gym will be joining the Whole Life Challenge.

The Whole Life Challenge is an 8-week health and fitness game that will have you take a 10,000 foot, birds-eye view of your whole life inside of your health and well-being.  You will take on your nutrition, your workouts, your daily habits, and maybe most importantly, your personal beliefs about what's possible for you.  

The game is played online AND in real life.  You will be measured at the beginning of the challenge in a prelims event where you will do a baseline workout and complete some basic body measurements.

Every day you will follow the specific rules and guidelines of the challenge and every day you will log online and give yourself a score for how you did the day before.   (One unique feature of this contest is that if you have always wanted to join one of our contests but felt that you couldn't commit to as strict of a diet as we were proposing, this contest allows you to structure how strict you are willing to commit to!)

This isn't about getting a perfect score every day.  It's about having a score each day to know how effective you are.  Increasing your effectiveness over the course of the challenge is where it is at!

After 8 weeks, you will repeat the measurements again to see how you improved and who won!

You are welcome and encouraged to invite your friends and family to play along with you in the game and get the same great results that you get!  They can either join through the link below or you can invite them after you sign up.  If they sign up through your invitation, they will not show up on our gym's page but they will show up on your page.  If they want to compete for prizes they should sign up with the link below.

If you are not a current member of our gym, no problem.  We would still love to have you join us in this contest.

Here are the details:
Entry Fee:  $45 for everyone-all members, friends, and family.
Prelims: Saturday, February 16th
Finals:  Saturday, April 13th

To sign up and learn more, follow this link: Trinity Strength and Conditioning Whole Life Challenge

Then click "Join Through This Affiliate".

Prize packages will be announced once I have a final tally on the total number of participants.  To be eligible for the top prize in our gym you will need to participate at the Prescribed Challenge level of the nutrition rules as well as participate in the preliminary and final measurements and workout.

Providing we get enough contestants, I am considering a prize package for those who choose to "scale" their nutrition commitment level to the Advanced, Intermediate, or Beginner levels.

Please let me know if you have any questions.  Also please pass this on to anyone that you know that has been looking to improve their health.

2-11-13

Workout
Mobility
Warm Up
Strength WOD


10 Minute AMRAP

5    DB Push Press
10  Toes to Bar
20  Lunges

Strength WODs this Week:  Overhead Squats (5-5-5), Push Jerk (5-5-5), Weighted Pull-ups (3-3-3-3), and Deadlift (3-3-3-3).

2-7-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds For Time

6     Pull Ups
9     Box Jumps
120' sArm Waiter's Carry  (60'/60')

2-6-13

Workout
Mobility
Warm Up
Strength WOD

EMOTM for 15 Minutes

5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

2-5-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds For Time

10 Renegade Rows
20 Double Unders

2-4-13

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5   dDB Ground to Overhead
10 Situps
15 Squats

Strength WOD's this week:  Front Squat (3-2-1-1-1), Shoulder Press (5-5-5), sLeg Deadlift (3x5), and Power Clean (3-3-3-3).