WOD Friday 8.4.17

1 Split Jerk (from rack)
Min 1-2 @ 65%
Min 3-4 @ 70%
Min 5-6 @ 75%
Min 7-8 @ 80%
MIn 9-10 @ 85%
Min 11-12 @ 90%

For time: (15 minute Max)
In teams of 2:
Ground to Overhead (15,000#/10,000#)
-1 athlete working at a time
-(L2 teams of 3 or 4)

Alt with partner x 6 for time:  (3 each)
15/10 Calorie Row
20 Alt 1-Arm KB Snatch 1/.75

By | 2017-08-03T23:02:10+00:00 August 4th, 2017|Categories: Workout of the Day|0 Comments

TCL Personalized Nutrition Success Story Update: Dennis Baker

Congratulations to Dennis for a fantastic update at week 24!
Continuing to make improvements across the board not only physically but athletically!  Well done Dennis!
Down a total of 35 pounds
Lost 12% Body Fat
Gained 6.5% Muscle
Lost 17 years of his Body Age and
Down 6 points on his Visceral Fat
A shining example of improving your health while overcoming an injury.  It can be done!
Continued success on Maintenance Dennis!


For more information, check out TCL Personalized Nutrition. And take our Free Health Assessment to see if this is right for you!

By | 2017-08-02T11:41:53+00:00 August 3rd, 2017|Categories: Uncategorized|0 Comments

WOD Thursday 8.3.17

Every 2 minutes x 5 sets:
HS Walk + HSPU
-walk 5ft into the wall + 5 HSPU -kipping is ok as long as strength is there
(L2-1 Wall Walk + 20 Shoulder taps)
(L3 30-45 second HS Hold)

Every 2 minutes x 4 sets of the following complex:
3 Strict C2B + 3 kipping swings + 3 Kipping C2B
(L2 -adjust reps to 1 or 2)
(L3 1-3 Strict Pull Ups + 1-3 Kipping Swings + 1-3 Pull Ups)
-eccentric work as a scalable option
-Strength oriented work as well as grip time on the bar so scale with that intention in mind

Every 2 minutes x 3 sets:
2 Strict T2B w/ pause at the top-supinated grip (L2 Toes2 Rings), (L3 T2KB-slow and controlled)
10 Ring pushups -hollow, externally rotate hands

AMRAP 8 @ 75% Intensity-Non Stop Movement
20 Alt 1-Arm Russian KBS 1/.75
25m Forward Run
25m Reverse Run
20 KBSDLHP 1/.75
25m Forward Run
25m Reverse Run

By | 2017-08-02T22:02:16+00:00 August 3rd, 2017|Categories: Workout of the Day|0 Comments