September 29, 2017

Three Sets for Max Reps of:

60 seconds of Wall Ball Shots (20/14)

60 seconds of Power Cleans (95/65) (FB – 115/80)

60 seconds of Box Jump-Overs (24/20)

60 seconds of Push Press (95/65) (FB – 115/80)

Rest 60 seconds

September 28, 2017

A.

METCON:

With a Partner...

Row 400 Meters

10 Toes to Bar

15 Kettlebell Swings (53/35)

Partner A will race through their set while partner B rests. Partners will alternate full rounds until each partner completes 5 rounds each. 

B.

MIDLINE CONDITIONING:

DOUBLE TABATA

Hollow Body Bold Alternating with Superman's

September 27, 2017

For Time: 

800m Run

100 Double Unders 

10 Rounds of Cindy

*Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

September 26, 2017

OLYMPIC LIFTING - WE WILL BE TESTING OUR 1RM CLEAN AND JERK TODAY!! 

DON'T FORGET TO WRITE YOUR PR'S ON THE PR BOARD!

2 Minute EMOM:

2 Tall Jerks + 1 Split Jerk from Rack

4 Minute EMOM:

2 Split Jerks with Increasing Weight

2 Minute EMOM:

3 Squat Cleans @ 50-50% 1RM C&J

EMOM Squat Clean and Split Jerk

Set 1 -  2 reps @ 55%

Set 2 – 2 reps @ 60%

Set 3 – 1 rep @ 65%

Set 4 – 1 rep @ 70%

Set 5 – 1 rep @ 75%

E2MOM

Set 6 – 1 rep @ 80-85%

Set 7 – 1 rep @85-90%

Set 8 – 1 rep @ 90-95%

Set 9 – 1 rep @ 95-100%

Set 10 -1 rep @ 100+%

Set 11 –1 rep @ 100+%

Set 12-1 rep @ 100+%

IF YOU CONTINUE TO PR YOUR CLEAN...

September 25, 2017

A

GYMNASTICS CONDITIONING:

18 Kipping Handstand Push-Ups

rest 1 min 

15 HSPU

rest :45 

15 HSPU

rest :30 

12 HSPU

rest :15  

9 HSPU

*15 Minute Time Cap. 

Yes, we did the same gymnastics work last week. Can you beat your time? Some of you flew through the kipping HSPU last week, try strict HSPU’s today and kip when you are unable to continue. Did you do your HSPU modification on the floor? Try a box today for your modification. 

B.

METCON:

5 Minute AMRAP:

600m Run Buy-In

12 Deadlifts (185/135)

12 Lateral Facing Burpees

Rest 5:00

5 Minute AMRAP:

400m Run Buy-In

9 Deadlifts (225/155)

9 Lateral Fa...

September 24, 2017

A.

STRENGTH:

Front Squat, Every 2 Minutes

3x4 @ 85%

Then...

2x2 @ 90%

B.

METCON:

27-21-15-9

Calorie Row

Alternating Dumbbell Snatches (50/35) (FB - 70/50)

Overhead Squats (95/65) (FB - 135/95)

September 22, 2017

NO CLASS OR OPEN GYM TODAY

Brat Trot training day!

Run 2 Miles 

Scale: run 1 Mile, rest 5 minutes, run .5 miles

This is the Brat Trot Course if you would like to do a test run today for a full 5k

September 21, 2017

**Classes will ONLY be held today at 5AM, 6AM and 7AM.  Sorry guys!  

This metcon can be done at home if you want a WOD to do!

50-40-30-20-10

Air Squats

Sit-Ups

Push-Ups

Reverse Lunges

September 20, 2017

***Don’t forget Friday classes at 12:00, 4:30, 5:30 and 6:30 are cancelled.  There will also not be a Saturday class at 9:30 or open gym.  There will be some WODS posted that can be completed at home or outside for both days.

METCON:

30 Clean & Jerks (135/95)

1 Mile Run

50 Pull-Ups

1 Mile Run

100 Burpees

September 19, 2017

OLYMPIC LIFTING

A.

2 Minute EMOM:

2 Tall Jerks + 1 Split Jerk from Rack

B.

4 Minute EMOM:

2 Split Jerks with Increasing Weight

C.

2 Minute EMOM:

3 Squat Cleans @ 50% 1RM C&J

D.

EMOM Squat Clean and Split Jerk

Set 1 -  2 reps @ 55%

Set 2 – 2 reps @ 60%

Set 3 – 1 rep @ 65%

Set 4 – 1 rep @ 70%

Set 5 – 1 rep @ 75%

E2MOM

Set 6 – 1 rep @ 80%

Set 7 – 1 rep @85%

Set 8 – 1 rep @ 85%

Set 9 – 1 rep @ 90%

BARBELL CONDITIONING:

10 Minute EMOM:

3 Power Cleans + 3 Front Squats + 3 Push Jerks (105/75) (FB - 155/105)

*This complex NEEDS to be unbroken!  Please choose a weight that you can complete successfully th...

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