Blog Archives

Friday August 26th

For time:

50 squats

200 m run

50 mountain climbers

400 m run

50 lunges

800 m run

then

6 min AMRAP

25 sit ups

50 bicycle kicks

5 burpees

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Friday – 8/26/2016: Bench Press Volume & 2 Rounds For Time

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Friday – 8/26/2016

Strength: Bench Press

10-10-10

Take at least 3 work sets to build to a heavy set of 10 reps.
Can you get 75% or your 1RM from 8/9/16?

MetCon
2 Rounds For Time

350m Row
15 Toes-To-Bar
200m Run
7 Squat Cleans 135/95#

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Thursday – 8/25/2016: Flight Simulator and More!

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Thursday – 8/25/2016

MetCon

0:00-8:00
For Time:
10-20-30-40-50-40-30-20-10
Unbroken Double-Unders

8:00-14:00
400m Run with 45/25# plate
Then:
AMRAP
2-4-6-8…
Plate Ground-To-Overhead
Burpees onto Plate

14:00-18:00
Rest

18:00
For Time:
27 American Kettlebell Swings 70/53#
200m Run
21 American Kettlebell Swings
200m Run
15 American Kettlebell Swings

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Monday August 24th

Benchmark #2

5 rounds for time of

400m run

25 goblet squats

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Wednesday – 8/24/2016: Squats & Dips

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Wednesday – 8/24/2016

Strength: Squats (Day 5/20) ONLY 60 total reps now!

5 x (4 Front Squats + 8 Back Squats) @ 65% of Back Squat 1RM

Perform this as 5 sets, all at the same weight. Each set is a total of 12 reps; 5 front squats immediately followed by 8 back squats. Rack the bar after the 5th front squat (do not take a rest), set up to back squat, take the bar out of the rack again, and perform the next 8 back squat reps to complete the set.

HERE is the template so you can enter your Back Squat 1 Rep Max, print, and come to class ready to work hard and then recover.

MetCon

0:00 – 7:00
400m Run
20 Ring Dips
AMRAP Wall Balls 20/14# 10/9′

7:00 – 9:00
Rest

9:00 – 14:00
400m Run
20 Wall Balls
AMRAP Ring Dips

Score both the AMRAPs so that you have two scores on the MetCon.

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Tuesday – 8/23/2016: Clean & Jerk & 10-to-1 & 1-to-10

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Tuesday – 8/23/2016

Weightlifting
8 x 2:00

Power Clean + Push Press + Power Jerk

  • Start with a weight you are confident you will be successful with in the first round.
  • Increase weight from round to round based on successful lifts and feel.
  • If you perform the complex successfully on two consecutive rounds, you must increase weight.
  • If you fail to perform the complex on two consecutive rounds, you must decrease weight, then build back up.

MetCon
For Time:

10 Box Jumps 24/20″ + 1 Shoulder-To-Overhead 115/75#
9 BJ + 2 S2OH
8 BJ + 3 S2OH
7 BJ + 4 S2OH
6 BJ + 5 S2OH
5 BJ + 6 S2OH
4 BJ + 7 S2OH
3 BJ + 8 S2OH
2 BJ + 9 S2OH
1 BJ + 10 S2OH

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Monday August 22nd

AMRAP 25 min.

200m run
20 squats
20 v-ups

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Weekly Accessory Homework!

Accessory Work For The Week Of Monday 8/22/2016:

  1. Tabata (AMRAP 8x :20/:10 work/rest) Abmat Sit-Ups: two times this week
  2. 3×15 Romanian Deadlifts 135/95#: two times this week
  3. 200 Push-Ups: Accumilate this week
  4. 2×5 Unbroken Turkish Get-Ups (each arm) 35/26#: three times this week
  5. Accumulate 2:00 Side Plank (each side): three times this week

This represents work to be done in addition to attending classes regularly. These exercises are a great way to “fill in the gaps” of strength, mobility, and control necessary to excel at the functional movements and classical lifts we practice and perform day-in and day-out.

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Monday – 8/22/2016: Deadlifts & 6-9-12 For Time

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Monday – 8/22/2016

Strength: Deadlift
6 x 2:00

3 Touch-And-Go Deadlifts at 75% of 1RM.

Focus on holding good posture and using impeccable technique.
All 18 reps should be done at the same weight, 75% of your 1RM.

MetCon
For Time:

6-9-12

Power Snatch 95/65#
Back Squat 95/65#
Pull-Up
Push-Up
Bar-Facing Over-The-Bar Burpee

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Sunday – 8/21/2016: Open Gym

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Sunday – 8/21/2016

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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