3 Reasons Women Should Strength Train from the Volt Athletics Blog
Strength: Front Squat 8 sets of 2
MetCon: 30 Front Squats for time
5 4 3 2 1
Double kb front squat
Alternating strict press
10 8 6 4 2
Snatch left/ right
Don’t forget that this Monday the 29th will be Memorial Day. We welcome everyone to join us for a workout in honor of Anni’s brother Gabe at 9am as well as our potluck barbecue at 1pm.
Physical Education to Counter our Culture from BreakingMuscle
MetCon 1: “Continuous Burpees”
With running clock, 1 Burpee in first min, 2 in 2nd, 3 in 3rd, …, until unable to finish the required burpees
MeetCon 2: 100 Abmat situps for time
Don’t forget that one week from today, Monday the 29th, will be Memorial Day. We welcome everyone to join us for a workout in honor of Anni’s brother Gabe at 9am as well as our potluck barbecue at 1pm.
Open Gym today from 9-12
Come in and work on a new skill or spend some quality time with a lacrosse ball.
Remember, next Monday is Memorial Day and we all need to get ready for the “Gabe” wod that day.
Skill: Turkish Get-ups
MetCon: 8 Sprints from Yellow Fence to top of hill
Strength: 8 sets of 3 Deadlifts
MetCon: AMRAP in 6 minutes of 10 Pullups, 10 Russian Swings (53/35), & 5 KB Front Squats (each side)
Jaime is getting some good coaching
MetCon: 30-20-10 Sumo Deadlift High Pulls (65-95), Situps
Climbing ropes is a very satisfying skill
Strength: Weighted Ring Dips 7 sets of 5
Partner MetCon: 6rds of 40 Double Unders & 10 Burpees
Kettlebell @ 4pm
All skill all class
Working out after the workout is the way to accomplish your specific goals
30 Box Jumps
30 Wall balls
Happy Mother’s Day
We will be open from 9-12 Sunday morning.
Come do some extra training to get ready for our “Gabe” workout in 2 weeks.
Guns give you wings.
3 rounds of 30sec work, 10sec rest of:
Alternating KB Lunges
KB Push Press
KB Goblet Squats
Resistance Band Pulls
Strength: Deadlift 5×5
MetCon: 50 Thrusters (95/65), 50 GHD Hip Extensions, 50 Single Unders, 50 Lunges, 50 Russian Swings
This is normal shoulder range of motion; are your shoulders normal?
Skill: Barbell Jerk
“Continuous Ring Dips”
With a running clock, 1 dip in first min, 2 dips in 2nd min, 3 in third, … until unable to finish the round
Strong guy in action
Strength: Front Squat 8 sets of 3
MetCon: 4 rounds- Max effort sprint from Stop sign to top of hill, rest
Doing bridges is a good way to get your picture on the blog.
MetCon 1: AMRAP in 1 of HSPU, no rest, AMRAP in 2 of Clapping Pushups, no rest, AMRAP in 3 of Push-ups
MetCon 2: AMRAP in 1 of Goblet Squats (44/26), no rest, AMRAP in 2 of Jumping Squats, no rest, AMRAP in 3 of Air Squats
KettleBell workout @ 4pm:
5 rounds with two kettlebells
5 High pull/ snatch
Look how hollow they all are
Strength: Weighted Pull-up 3 sets of 5
30 Clean & Jerks for time (135/95)
Sunday Open Gym day
We’ll be open from 9-12 this morning for you to come join us and work on your personal goals.
Skill: Ring Dips
MetCon: AMRAP in 15 of 1 Deadlift (225/155), 2 Muscle-ups, 3 Cleans (135/95), 4 Handstand Push-ups
Strength: Weighted Pull-up 5×5
MetCon: 4 rounds of 400m Run, 25 Situps, 1 Rope Climb
Two good squats that look very different
6 rounds of 3 of
Sumo Deadlift + Sumo Deadlift High Pull + Clean + Push Press + Overhead Squat