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Tuesday 170912

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OPEN 

Gymnastics Conditioning
15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups

PERFORMANCE  

Gymnastics Conditioning
15 Handstand Push-ups
rest 1 min
12 Handstand Push-ups
rest :45
9 Handstand Push-ups
rest :30
6 Handstand Push-ups
rest :15
6 Handstand Push-ups

FITNESS

Gymnastics Conditioning
20 Hand Release Push-ups
rest 1 min
20 Hand Release Push-ups
rest :45
15 Hand Release Push-ups
rest :30
10 Hand Release Push-ups
rest :15
10 Hand Release Push-ups

OPEN – PERFORMANCE – FITNESS

“Cement Mixer”
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar

Monday 170911

By: 0

OPEN
“Hard Labor”
Teams of 3:
AMRAP 25:
150/100 Calorie Row
100 Power Cleans (60/40)
150/100 Calorie Row
80 Push Jerks (60/40)
150/100 Calorie Row
60 Front Squats (60/40)
150/100 Calorie Row
40 Clusters (60/40)

PERFORMANCE
“Hard Labor”
Teams of 3:
AMRAP 25:
150/100 Calorie Row
100 Power Cleans (52.5/35)
150/100 Calorie Row
80 Push Jerks (52.5/35)
150/100 Calorie Row
60 Front Squats (52.5/35)
150/100 Calorie Row
40 Clusters (52.5/35)

FITNESS
“Hard Labor”
Teams of 3:
AMRAP 25:
150/100 Calorie Row
100 Power Cleans (35/25)
150/100 Calorie Row
80 Push Press/Jerk (35/25)
150/100 Calorie Row
60 Front Squats (35/25)
150/100 Calorie Row
40 Clusters (35/25)

Congratulations to Coach Jerram and Coach Joel on there competition win on Saturday!

Friday 170908

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1) TEMPO FRONT SQUAT

9 Sets of 1 Tempo Front Squat
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel, then up!

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

2) CONDITIONING

Open

For Time:

30/21 Calorie Row
800 Meter Run
25 Burpees
20 Clusters (52.5/35)

Performance/Fitness

For Time:

30/21 Calorie Row
800 Meter Run
25 Burpees
20 Clean and Jerk (42.5/30)

Tuesday 170905

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OPEN
“All Fours”
AMRAP 4
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (35/25)

rest 4 minutes

AMRAP 4
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (42.5/35)

rest 4 minutes

AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (52.5/42.5)

*can sub bike for row

PERFORMANCE
“All Fours”
AMRAP 4
400 Meter Run
20/15 Calorie Row
Max Power Snatches (30/20)

rest 4 minutes

AMRAP 4
400 Meter Run
15/10 Calorie Row
Max Power Snatches (35/25)

rest 4 minutes

AMRAP 4
400 Meter Run
10/7 Calorie Row
Max Power Snatches (42.5/30)

FITNESS
“All Fours”
AMRAP 4
400 Meter Run
20/15 Calorie Row
Max KB Swings (16/12)

rest 4 minutes

AMRAP 4
400 Meter Run
15/10 Calorie Row
Max KB Swings (24/16)

rest 4 minutes

AMRAP 4
400 Meter Run
10/7 Calorie Row
Max KB Swings (32/24)

Monday 170904

By: 0

1) Barbell/Strength/Technique

Open

Power Snatch
60%/3
70%/3
(75%/3)2

Performance/Fitness

Back Squat
Work to a Heavy Single


2) Conditioning

*ROWER: For full classes use a staggered start, 3 members share the one rower. If rower is occupied when required start the next exercise and come back to the rower when free. DO NOT use other modalities today.

Open/Performance

“Mighty Mouse”

AMRAP 18:
30 Thrusters (42.5/30)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Fitness

“Mighty Mouse – Fitness”

AMRAP 18:
30 Thrusters (35/25)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Knees to Chest

Saturday 170902

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Team Workout

“Team Hot Potato”

In teams of 2 or 3 complete:

  • 600 Meter Run, 60 Wallballs (20/14)
  • 600 Meter Run, 50 Deadlifts (60/40)
  • 600 Meter Run, 40 Burpee Burpee Box Jump Overs (24/20)
  • 600 Meter Run, 50 Deadlifts (60/40)
  • 600 Meter Run, 60 Wallballs (20/14)

Individual Workout

“Hot Potato”

  • 400 Meter Run, 50 Wallballs (20/14)
  • 400 Meter Run, 35 Deadlifts (60/40)
  • 400 Meter Run, 20 Burpee Burpee Box Jump Overs (24/20)
  • 400 Meter Run, 35 Deadlifts (60/40)
  • 400 Meter Run, 50 Wallballs (20/14)

Friday 170901

By: 0

Open/Performance/Fitness

TEMPO FRONT SQUAT

*increasing the percentages by 3% on each set this week.

9 Sets of 2 Tempo Repetitions
5 Seconds Down, 3 Second Pause in Bottom, Stand.


Conditioning


OPEN

“Amanda”

For Time:

9-7-5

  • Ring Muscle Ups
  • Squat Snatch (60/40)

PERFORMANCE

“Amanda”

For Time:

12-9-6

  • Burpee Chest to Bar Pull-ups
  • Power Snatch (52.5/35)
  • Overhead Squats (52.5/35)

FITNESS

“Amanda”

For Time:

15-12-9

  • Burpees
  • Pull-ups
  • Power Snatch (45/30)