Tag Archives: Bradenton

WOD Tuesday August 9th

Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every 30 seconds for 5 minutes: 1 Power Snatch 2. Every minute on the minute for 10 minutes: 1 Power Snatch 3. As many Rounds as possible in 12 minutes: Start with an 800 meterContinue reading “WOD Tuesday August 9th”

Weightlifting August 8th, 10th, 13th

Monday: Power Snatch + Snatch: up to max for the day (at least 2 kg better than last week) – Then 85% of complex x 3 back off efforts 2. Drop snatch x 2 x 5 @ 65% of complex max for the day 3. Pause overhead squat x 4 x 4 @ 75% 4.Continue reading “Weightlifting August 8th, 10th, 13th”

WOD Monday August 8th

Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 3, 3, 3, 3 @ 85% your max 2. Back Squat: 3, 3, 3, 3 @ 85% your max 3. For Time: 50 Wallballs *If you break/drop ball do 10 Burpees 50 Pull ups *If you break/comeContinue reading “WOD Monday August 8th”

WOD Friday August 5th

Warm up:  2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 3, 3, 3, 3, 3 @ 85% of your max 2. For Time: 10 Strict Press 20 Push Press 30 Jerks (If you drop the bar do 20 Double Unders or 40 Singles. Only acceptably rest positionsContinue reading “WOD Friday August 5th”

WOD Thursday August 4th

Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every minute on the minute for 6 minutes: 1 Snatch + 1 Hang Snatch 2. Every minute on the minute for 6 minutes: 1 Snatch 3. As many Rounds as possible in 12 minutes: *Start at 1 rep of each and increase by 1 repContinue reading “WOD Thursday August 4th”

WOD Wednesday August 3rd

HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!!  Warm up: 500 Meter Row, Warm up your Cleans 3 Rounds for time: Round One: 10, 8, 6, 4, 2 Power Clean (Heaviest weight on the bar) *Do 10 Pullups between each set Round Two: 10, 8, 6, 4,Continue reading “WOD Wednesday August 3rd”

WOD Tuesday August 2nd

HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check outContinue reading “WOD Tuesday August 2nd”

Weightlifting August 1st, 3rd and 6th

Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting August 1st, 3rd and 6th”

WOD Monday August 1st

HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current AllContinue reading “WOD Monday August 1st”