Saturday 06.01.2019
A) AMRAP 30 with a partner: 30 Wall balls (20, 14) 20 KBS (70, 53) 10 Bar Muscle-ups 20 Goblet Squats (70, 53) 30 Calorie Bike *One person works. Split as desired. Rx+:(30, 20) (88, 70) (Ski Erg Cals) L3: (53, 35) (6 BMU) L2: (14, 10) (45, 25) (10 Band Assisted Pull-ups) L1: (10, […]
Friday 05.31.2019
A) STRENGTH 1) Close Grip Bench Press: 8-6-4-2. Rest 90s. – add weight each set building to a challenging double. 2) Ring Pull-ups: 4 x 5. Rest 60s. – Adv: add weight – Int: Bodyweight – Beg: Partner Assisted 3a) Barbell Rows: 4 x 10. Rest 30s. 3b) Banded Triceps Pushdowns: 4 x 15. Rest […]
Thursday 05.30.2019
A) STRENGTH 1) Front Box Squat: 3/10 x 2 @55-65% of Front Squat, every 60s. – Wider than normal Squat Stance 2) Standing High Box Jumps: 2/8 x 2, at a challenging height, every 60s. B) ”Tugboat” 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees L3: (95, 65) L2: (75, 55) L1: […]
Wednesday 05.29.2019
A) With a running clock: 0:00-10:00 Row 250 Meters 15 Abmat Sit-ups 50 Double Unders Rest 30s between Rounds 12:00-20:00 Row 250 Meters 15 Ground to Overhead with a plate (45, 25) 100 Single Unders Rest 30s between rounds 22:00-28:00 Row 250 Meters 10 Walking OH Lunges w. plate (45, 25) (total) 50 Jump Rope, […]
Tuesday 05.28.2019
A) SKILL EMOM 12:00 Min 1 : Double front rack KB carry 40m Min 2: :30 of slow consistent hollow rocks B) METCON Every 3 mins for 15 mins: Bike 10/8 cal Seated Box Jump w/ step down (30/24) x 7 Straight leg bear crawl 20m Sign up for Dr. Kristin Chiropractic care HERE
Saturday 05.25.2019
Monday Memorial Day class schedule: 8:30am and 10:00am ONLY! EMOM 30 Min 1 150m run Min 2 Large Tire Flips x 4 Min 3 Burpees x 10 Min 4 40 meter Single arm Farmer carry Min 5 Rest Barbell club meets at 9am!
Friday 05.24.2019
A) Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s. – Build to a moderate weight over the course of 8 sets. – Goal is to beat weight achieved on 5/14 by 10#s. B) 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell: 1a) […]
Thursday 05.23.2019
A) STRENGTH 1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s. – Wider than normal Squat Stance – Parallel box (same used for back Box Squats) 2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s. B) ”Fool in the Rain” For time: 30-20-10 Wall […]
Wednesday 05.22.2019
A) SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills. B) EMOM 25: Minute 1: 40s Max Reps Hollow Rocks Minute 2: 40s Max Calorie Row Minute 3: 40s Max Double Unders Minute 4: 40s Max Calories Bike Minute 5: Rest *Score = totals reps + calories C) EXTRA CREDIT BP Bodybuilding Complex: […]
Tuesday 05.21.2019
A) Superset: 1a) Push-ups: 3 x submax. No rest. Scaling: – Box Push-ups or Box Dips 1b) Strict Chin-ups: 3 x submax. Rest 2:00 Scaling: – Partner Assisted Chin-ups *Denote total reps accumulated for each B) AMRAP 12: 12 Burpees 9 Single Arm DB Hang Power Snatch each arm (50, 35) 6 Single Arm DB […]