Wednesday 08.15.2018
A. “Mustang Sally” In Teams of 3 for Time: 100-80-60-40-20 Power Snatch (75/55) Wallballs (20/14) Calories on Rower (1 ROWER OR BIKE PER TEAM) Rx+:(95/65)(Cals on Assault Bike) L2:(65/45)(14/10) L1:(55/35)(10/8) *Beginner Option Empty Bar Hang Muscle Snatch (or PVC) for Power Snatches 40:00 minute time cap *Alternate Option Calories on Assault Bike
Tuesday 08.14.2018
A. Jerk 4×2 @ 80% every :90 seconds Then, 4×1 @85%, every :60 seconds B. Every Minute on the Minute for Twenty Minutes: Minute 1: 30 Shoulder Taps or 25 ft Handstand Walk Minute 2: 10/6 Strict Wide Grip Pull-ups Minute 3: 10 Box Jumps w. step down (24, 20) Minute 4: 10 KBS (53, […]
Monday 08.13.2018
A. 1 Rep Max Front Squat Rest 2:00-3:00 minutes Build over the course of 8-10 sets Your last 2-3 sets increase rest if needed Beginner: Work up to a moderate set of 5 or work technique with the Goblet Squat B. “Full Speed” For Time: 21-15-9 Power Clean (135/95) Bar Facing Burpees L3: (115/75) L2: […]
Saturday 08.11.2018
A. MetCon Prep Work Lacrosse Ball :60 seconds each -Pec Insertion Point -Scapular Then Set Up and Perform: 12 Wall Balls 12 Sumo Deadlift High Pulls (metcon weight) 12 Alternating Step Ups 12 Push Press (same weight as SDHP) 12 Calorie Row B. “Fight Gone Bad” Three Rounds: :60 Seconds Max WallBalls (20/14) :60 Seconds […]
Friday 08.10.2018
A. Four Rounds of: 9 Inverted Rows (supinated Grip) 7 Bar Dips (partner assisted or scale to DB Bench Press) 5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed) *Rest 2:00 between rounds As Many Rounds as Possible in Eight Minutes of: 1 Rope Climbs 30/20 Push Ups 60 Double Unders Rest 2:00 Minutes […]
Thursday 08.09.2018
A. Every Minute on the Minute for Fifteen Minutes: Full snatch ( or hang power snatch for beginners) Minutes 1:00-5:00 Complete 2 reps on the minute. Reset on each rep. Minutes 5:00-15:00 Complete 1 rep on the minute. *Start at 40% and add 5% every minute. *The goal is hit a small PR or match […]
Wednesday 08.08.2018
A. With a partner 10:00 of Sledpull or Push Max 100 Ft. Intervals 8:00 of Shuttle Sprint x 100 Meters Max Intervals 6:00 of Dumbbell Man Makers Max Reps (50/30) 4:00 of Turkish Get-ups for Max Reps (53/35) * Alternates for Sled Push 10 Minutes of: 40 Calorie Row 40 Walking BW Lunges (total)
Tuesday 08.07.2018
A. Jerk: 6 x 3 @75% of 7/27, every :90 seconds – Or use a moderate weight – Reset one each rep B. Four Rounds for Time: 500 meter Row 15 Toes to Bar 30 Kettlebell Swings (53/35) Rest 2:00 minutes L3:(45/25) L2:(Knee Lifts)(45/25) L1:(400m Row) (Abmat Sit-ups) (35/25 Russian Swings) 24:00 minute cap including rest […]
Monday 08.06.2018
A. Conventional Rack Deadlift: 1Rep Max Rest 2:00 b/t sets – Set so bar is just below your knees, use blocks or stack bumpers B. “Simple Man” For Time: 15-10-5 Power Cleans (155/105) Front Squats (155/105) L3: (135/95) L2: (115/75) L1: (95/65) 9:00 Minute Time Cap C. Extra Credit: 400 meter single arm farmer carry […]
Saturday 08.04.2018
Be sure to swing by and say hello to Amber Hopeman, our Nutrition Coach. She will be available Saturday morning during classes to answer all questions regarding the upcoming Nutrition Challenge and our Nutrition Program! A. “Jerry” For Time: 1 Mile Run 2,000 Meter Row 1 Mile Run L2: (Run 800m/Row 1k/Run 800m) L1: (Run […]