"Dirty Thirty"
30 Box Jumps
30 Rows
30 Kettlebell swings
30 Walking lunges
30 V ups
30 Push press 65#
30 Back extensions
30 Thrusters 65#
30 Burpees
30 Double unders

EGF Wednesday 10/29/14

1) Back squat
1x10 @ 60%
1x10 @ 65%
1x10 @ 70%

2) 3 RFT
10 Deadlifts 135-155#
30 Sit ups
10 Push ups

EGF Tuesday 10/28/14

1) For time:
"Grace Jr"
30 Clean and jerks 115#

2) For time:
10-9-8-7-6-5-4 Pullups
14,12,10,8,6,4,2 Burpee Box Jumps

EGF Monday 10/27/14

Starting this week, there will be a different WOD each day, M-Thurs.

1) Back Squat
20 min to find a 1 RM

2) 3 Rounds
1 min Burpees
1 min KBS
1 min Push ups
1 min TTB (toes to bar)
1 min Rest

Sunday 10/26/14

1) Warm Up
10 Squats
10 Push ups
10 Sit Ups
Broad Jumps
Bear Crawls

2) Nutrition Game (10 Rounds)
Protein= 3 Squats
Carbs = 3 Push ups
Fats = 3 Sit ups

3) 8 min AMRAP
5 Push ups
10 Squats
15 Sit ups

EGF "Beastly Barbells"

Beastly Barbells



With a 15 min Continuous Clock
2 min Shoulder to Overhead
2min Hang Cleans
2 min Thrusters
2 min Front Squats
2 min Back Squats
1 min Shoulder to Overhead
1 min Hang Cleans
1 min Thrusters
1 min Front Squats
1 min Back Squats
(75-95# used for entire workout)

EGF Tundra Strong

No Class Mon or Tues
Wake up and study your playbooks :)
Good Luck Guys!!

Tundra Strong Sunday class 10/19

1) Warm up
1 Lap around 50 m cone track
Bear Crawls 30 M
High Knee Skips 30 M
Forward Rolls x 3
Log Rolls
30 M Bear Crawl

2) Bar Play Drills
Monkey Hangs (1 arm hang tap hip then switch hands
360's, (turn in circles on the bar)
Monkey Walks (transverse the bar)

3) WOD- teams of 3
1) Run around cone track 2 laps
2) Box Jumps
3) Air Squats perfect form

4) Game
4 Corners

EGF 10/13/14

1) Technique Work
4x5 Power Cleans from the hang

2) For Time
21-15-9
Hang Power Cleans 115#
Box Jump Overs

Sunday Tundra Strong 10/12/14

1)Warm up

Tabatha side to side hops

2) 8 min AMRAP Teams of 4

Sit ups

Planks

Box Jumps

2 laps around a 50 m track. 

Runner tags Athlete doing sit ups and the group rotates

Cool Down and Nutrition intro

EGF The Gauntlet

"THE GAUNTLET"
With a continuous clock, min 1 1 push press and 1 lateral burpee over the bar. Min 2 do 2 push presses and 2 lateral burpees over the bar and so on until there is 1 man standing

EGF 100614/100714

1) Front Squats
4x5 across

2) 2 Round with a partner
20 Deadlifts 155#
20 Sumo Deadlifts 155#
20 Stiff leg Deadlifts 155#
20 KBS

Sunday 10/5/14

1) warm up
Bubble wrap game

2) Class Focus
Knee position in a squat

3) AMRAP 5-8 min
In pairs
10 super slow squats
10 Floppies

Tundra Youth Strength and Conditioning

This link is for our Youth Programs. East Grand Forks 630 am classes and Tundra 330 pm Sun classes. Wods and educational material will be posted daily.