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TUESDAY, APRIL 16

WARM UP

500 meter row

3 rounds

10 push ups

10 medicine ball slams

10 overhead squats

1 minute plank (20 seconds front, left and right)

WOD

Bench press 25 reps @75%

Bent over row 50 reps @95/65lbs

Both in as few sets as possible

then

5 rounds for time

5 wall walks

15 goblet squats @53/35

20 v ups

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MONDAY, APRIL 15

WARM UP

500 meter row

3 rounds

10 power cleans

10 front squats

10 push presses

30 second samson stretch

WOD

Every 30 seconds for 10 minutes

Alternate between the two

2 squat cleans @80%

3 box jumps @30/24

So when the clock starts do 2 squat cleans, rest until the 30 seconds is up, then do 3 box jumps, rest until the 30 seconds is up, etc...

then

3 rounds for time

15 power snatches @95/65

50 double unders (no rope? 30 calorie row or airdyne or ski erg)

Get your tickets to the CF Games South West Regionals held here in Utah before they're gone! Come support our SLCCF Team and Individual athletes.

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SATURDAY, APRIL 13

WARMUP

500m row or 400m run

3 rounds

10 jumping pullups

10m squat walk

10 kettlebell swings

10 pushups

30sec plank hold

 

WOD

40 Wall Balls

200m Run

30 Wall Balls

400m Run

20 Wall Balls

800m Run

10 Wall Balls

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FRIDAY, APRIL 12

WARM UP

500 meter row OR 400 meter run

3 rounds

10 hang power cleans

10 thrusters

10 inch worms

30 second chest stretch

WOD

Bench Press

Find your 3 rep max.

then

30-20-10-20-30 reps for time

KB swings @53/35

Weighted sit ups @25/10

Toes to bar

Same place, same time for the SLCCF running group. Saturday @ 8:30am at the Morris Reservoir Trailhead. Much different format this week. You need to bring a watch or your phone so you can watch the seconds. Good times will be had by all. -Jason

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THURSDAY, APRIL 11

WARM UP

500 meter row

3 rounds

4 turkish get ups

10 hang power snatches

10 bent over rows

20 lunges

30 second squat stretch

WOD

Back squat 30 reps @75% of Monday's 4RM

In as few sets as possible

then

10-9-8-7-6-5-4-3-2-1 reps for time

Overhead squat @95/65

Pull ups

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WEDNESDAY, APRIL 10

WARM UP

800 meter run

Turkish get ups until warm up time is over

WOD

1 mile run time trial

Then

Work on one or all of the following for 30 minutes

Snatch

Double unders

Muscle ups

Pistols

A couple pieces of news

A reminder: Receiving a student discount is dependent on your ability to prove that you are currently a FULL TIME student.

Effective immediately: If you are going out of town or something of that nature, and you want to freeze your account, there will now be a $10 charge to do so.

 
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TUESDAY, APRIL 9

WARM UP

500 meter row OR 100 double unders

3 rounds

10 power snatches

10 snatch balances

10 pass throughs

30 second samson stretch

WOD

5 rounds of max rep pull ups

1 minute 30 seconds rest between each set

then

5 rounds for time

10 hang power cleans @95/65

10 lunges (with bar in front rack) @95/65

15 burpees

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MONDAY, APRIL 8

WARM UP

500 meter row OR 400 meter run

3 rounds

10 overhead squats

10 good mornings

20 sit ups

30 second glute bridge

30 second calf stretch

WOD

Back Squat

Find your 4 rep max.

then

"Diane"

21-15-9 reps, for time:

Deadlift (225 lbs / 155 lbs)

Handstand push-ups

100_9011

SLCCF Saturday running.

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SATURDAY, APRIL 6

WARMUP

400m run or 500m row

3 rounds

10m walking lunge

10 inchworm pushups

10 good mornings

10 squats

30sec Samson stretch

 

WOD

4 Rounds

20 tire flips

400 meter run

10 sit-ups

10 burpees

 

This is a partner workout. Both partners will team up on the tire flips. Partner one will run 400m while partner 2 completes 10 situps and 10 burpees. Both partners will then complete the tire flips. Then partner 2 will run 400 m while partner one finishes therr burpees and situps.

 

The Olympic lifting class at noon is canceled.

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FRIDAY, APRIL 5

WARM UP

500 meter row OR 400 meter run OR 100 double unders

3 rounds

10 push ups

10 overhead wall squats

10 good mornings

10 V ups

WOD

100 bench presses @155/75

Every time you have to rack the bar, do the following

250 meter row

5 strict pull ups (overhand or underhand is fine)

5 toes to bar

Briskly, but not for time.

SLCCF RUNNING GROUP! We meet again, this Saturday, April 6 @8:30am, at the same place as last week.  Just Google Map "Morris Reservoir, Salt Lake City, Ut.", and that's where you need to go. Don't get excited though, because the "reservoir" is in a tank underground. Leave your speedo at home.

Also, Olympic Lifting is cancelled this week.