by Justin Brickman | Jun 30, 2014 | Uncategorized
The Harper Woods “point facility” is now officially closed as we move to our new location at 28021 Harper, we are running all SCS classes temporarily out of our Roseville location. You may also come to our Sterling Facility. The construction on the new...
by Justin Brickman | Jun 28, 2014 | Uncategorized
Monday 4 rds: 1 min ME wall ball shots 20/16 1 min ME toes to bar 1 min max distance bear crawl 1 min ME ring dips 1 min ME ring rows 1 min rest Then: :90 front leaning rest 30 ab mat sit ups :60 R plank 30 ab mat sit ups :60 L plank 30 ab mat sit ups :90 Front...
by Justin Brickman | Jun 21, 2014 | Uncategorized
Monday 25 Min C&J Work up to a heavy single 10rounds, not for time of 2x TGU – each arm 1x :90 plank hold (scale time if needed) Tuesday Track day 5 rounds of Cindy (modify as needed this should take no longer than 5 minutes MAX) 5 pull ups 10 Push Ups 15 Air...
by Justin Brickman | Jun 7, 2014 | Uncategorized
Monday 20 minutes Snatch practice 1 Snatch pull 1 Snatch from pos 2 5×3 Do 1 pull then snatch from Pos 2, drop the weight, re-grip and do 2 more times. That is 1 set. WOD For time 30-20-10 DB Hang Power Snatch (Heavy) Sit-ups *Switch hands as needed for DB...
by Justin Brickman | May 24, 2014 | Uncategorized
Monday BS/FS/OHS/DL/BP WOD “RYAN” 5RFT 7 Muscle Ups 21 Burpees Tuesday 20 Min C&J Practice 1 pull+ Clean from position 1+ Jerk: 5×2 WOD 10 Min Squat clean CONGO LINE Find 5 people comparable in strength. Pick a heavy weight and then go one after another with...
by Justin Brickman | May 10, 2014 | Uncategorized
Monday BS/FS/OHS/DL 7 Rounds 3 Deadlifts (315/205) 6 Clapping Push-ups 9 Toes to Bar Tuesday 15 min TGUs Track Day 1 mile X 3 Rest 5 min between runs *Alternate Rowing-1600m x 3 rest 5 min between rows *Airdyne- 7 min x 3 Moderate pace the first 5 min and then 90% the...
