Friday 07.05.2019
A) STRENGTH 1) Shoulder Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM (1+ = 3-4 singles above 90%) – Beginner: Shoulder Press: 5 x 5, adding weight if form permits. B) ”Jones Bones” AMRAP 12: 10 T2B 10 S20H (135, 95) 250m Row Rx+:(155, 105) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push […]
Thursday 07.04.2019
Classes at 9 and 10am only “Sisson” 20 min AMRAP 1 rope climb 5 burpees 200m run Rx+ wear a vest L2: 3 modified pull ups L1: 3 modified pull ups & box burpees
Wednesday 07.03.2019
A) With a 30:00 Running Clock: 2k Row Then with the remaining time max rounds of: 300 ft Farmer Carry (70, 53) 100 ft Front Rack KB Carry (53, 35) 200 Meter Sledpull (Moderate Weight) Rest as needed between rounds. *Scale loading as needed – these should be UB Sets. *Score = total rounds completed […]
Tuesday 07.02.2019
A) STRENGTH Overhead Squat: 6 x 3. Rest 90s. – Perform from the Floor – Add weight each set working to a challenging set of 3. – Beginner: Work on technique not worrying about adding weight. B) 3 RFT: 15 Calorie Row 15 Thrusters (95, 65) Rest 5:00 3 RFT: 15 OHS (95, 65) 15 […]
Monday 07.01.2019
A) STRENGTH 1) Barbell Glute Bridges: 3/4 x 6-8. Rest 90s. – Choose one weight and use for all sets. 2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s. B) ”Timebomb” In 12:00 50 Wall balls (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time […]
Saturday 06.29.2019
A) ”Run Forrest” For time: Run 1 Mile 100 Burpees Run 1 Mile L2: (800m Runs) (75 Burpees) L1: (50 Burpees or done with a partner) Alternate Scaling Options: 1500 meter Row for each mile run or 7:00 Bike or Ski Erg 30:00 Cap B) EXTRA CREDIT Sledpull Powerwalk x 8:00 @1/2 BW. – 200 […]
Friday 06.28.2019
A) STRENGTH Bench Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM (1+ = 3-4 singles above 90%) – Beginner: Bench Press: 5 x 5, adding weight if form permits. B) EMOM 20: Minute 1: 15 Hollow Rocks Minute 2: 8 Pullups or 12 Ring Rows Minute 3: 10 Box Jumps w. step down (24, […]
Thursday 06.27.2019
A) STRENGTH 1) Back Squat: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00 2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s. 2b) T2B: 3 x 3-5. Rest 30s. 2c) Wallballs: 2 x 10. Rest 30s. B) ”Nor’easter” AMRAP 15: 5 Power Snatches (115, 75) 10 T2B 15 Wall balls […]
Wednesday 06.26.2019
A) Skill Work: Choose something you need work on. This is the definition of a “Goat” movement Ideas: Light Olympic lifts (Power Clean/Jerk/Snatch) Gymnastics Static Holds Gymnastics Movements Cyclical Work ie. row, run, bike Double Unders Bodybuilding (Get beach body ready) B) GOAT WOD: EMOM 20: ODD MINUTES: GOAT #1 x 30-40s of Work EVEN […]
Tuesday 06.25.2019
A) ”Helen” 3 RFT: 400 Meter Run 21 KBS (53, 35) 12 Pull-ups L3: (45, 25) L2: (35, 25) (Band Assisted Pull-ups) L1: (35, 25 Russian Swings) (Ring Rows) 18:00 Cap B) ”Recovery” 12 Minutes of: 400 Meter easy jog *after each lap complete 15 Banded Triceps Pushdowns + 15 Banded Pulldowns Sign up for […]