Friday 20140418 Open Class

Posted: April 17, 2014 by ladygrape01 in Uncategorized


For the floor press you want to pause at the bottom and let the triceps touch the floor, then press up. Keep the hips on the floor, if you need to, extend the legs straight out. The floor press will help increase your lock out strength!  Video courtesy of RougeFitness.

Floor Press

5X3 @ 65% of Bench Press 1 Rep Max

(from 11 Apr)

Post weight to comments/ LogWOD



Side-to-side plyo pushups means that you will have one hand on the ground the other on the plate. You will go down into a pushup, then project upwards while switching hands in mid air. When doing the plyo pushups always absorb the impact at 90 degrees, don’t keep the arms locked out! Video courtesy of TestosteroneNation.


Ring Dip

Plyo Push Up (45/25)

Post time to comments/ LogWOD


Xtra Work:

3 Rounds:

30 Banded Face Pulls

Max Effort strict Pull-Ups


Homework (done on your own outside of class):

Video courtesy of Mobility WOD.

2 min door way stretch

5 way shoulder

(overhead lat; overhead front rack; palm up/turn away; palm up/across body; banded bully)



USA-Weightlifting Sport and Performance certification – May 3 & 4

TACTFIT Summer Showdown – June 14th


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