07 January 2016


“Super Set Strength Day”

Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)
Feet Elevated Ring Row 10, 7, 5, 3 (30′ / 20′ Box & Tempo Training)

Rest as needed then,

1 Set of Maximum Repetition Bench Press (See Note Below)
1 Set of Maximum Repetition Ring Row

Note: As we move into 2016, our Programming is now including dedicated Strength Development Days. With the amount of aerobic and anaerobic training many of our Athletes are achieving, days solely focused on Strength are extremely important. The Feet Elevated Ring Row is also joining our training program, as this skill is potent for developing upper body pulling power, and is in many respects even more challenging than strict Pull-ups. The Rings should touch the shoulder at the top of the skill, and the hip should remain engaged and slightly elevated the entire time. On the Bench, from the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. For the Ring Row, there is a 3 second descent from the top position. Following the Tempo, Athletes will complete 1 set of Maximum Repetition Bench Press with with either 50%, 75% or 100% of their bodyweight, and 1 set of Maximum Repetition Ring Rows.


Team Van Brunt


Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Note: Today our Light workout will be HQ programming with modifications as needed.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:00 PM at Krav Maga)


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