Archive for September, 2014

Tuesday 9.30.14

10 Rounds (not for time)
7 Strict Pullups
5 Back Squats
3 Deadlifts

10 Rounds (not for time) 7 Strict Pullups 5 Back Squats 3 Deadlifts
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Monday 9.29.14

Strength:
4 Rounds
50′ OH Walking Lunge

Metcon:
AMRAP20
5 KB Swings (AHAP)
10 Pushups
15 Air Squats
200m Run

Finisher:
Side Plank – 2:00 each side

Strength: 4 Rounds 50′ OH Walking Lunge Metcon: AMRAP20 5 KB Swings (AHAP) 10 Pushups 15 Air Squats 200m Run Finisher: Side Plank – 2:00 each side
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Sunday 9.28.14

Barbell Club 10am
Open Gym 11am-1pm

Barbell Club 10am Open Gym 11am-1pm
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Saturday 9.27.14

Teams of 3:
AMRAP10
60 Double Unders
4 Front Squats (155#/105#)
2 Rope Climbs (15′)

-rest-

AMRAP10
P1: 50m Sled Push (+120/+70)
P2: Max KB Swings (53#/35#)
P3: Rest

Teams of 3: AMRAP10 60 Double Unders 4 Front Squats (155#/105#) 2 Rope Climbs (15′) -rest- AMRAP10 P1: 50m Sled Push (+120/+70) P2: Max KB Swings (53#/35#) P3: Rest
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Friday 9.26.14

Skill:
Handstand Practice

Metcon:
1000m Row
50 Wall Balls (20#/14#)
40 Box Jumps (24″/20″)
30 C2B Pullups
20 HSPU
100m Sprint

Skill: Handstand Practice Metcon: 1000m Row 50 Wall Balls (20#/14#) 40 Box Jumps (24″/20″) 30 C2B Pullups 20 HSPU 100m Sprint
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Thursday 9.25.14

Strength:
Overhead Squats
take 15-20 minutes to work up to a heavy single
then 1×10 at 70%

Metcon:
30 Calorie Row
30 Bar Facing Burpees
30 Hang Power Snatches (115#/75#)

Strength: Overhead Squats take 15-20 minutes to work up to a heavy single then 1×10 at 70% Metcon: 30 Calorie Row 30 Bar Facing Burpees 30 Hang Power Snatches (115#/75#)
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Wednesday 9.24.14

4 Rounds:
400m Run
7 Touch & Go Deadlifts (255#/175#)
*rest :90 between rounds

4 Rounds:
400m Run
7 TnG Power Cleans (165#/110#)
*rest :90 between rounds

4 Rounds: 400m Run 7 Touch & Go Deadlifts (255#/175#) *rest :90 between rounds 4 Rounds: 400m Run 7 TnG Power Cleans (165#/110#) *rest :90 between rounds
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Tuesday 9.23.14

Strength:
5 Rounds
5 Push Press + 1 Split Jerk

Metcon:
AMRAP10
5 Shoulder to Overhead (135#/95#)
10 Ring Dips

After Party:
AMRAP2 – Back Squats (135#/95#)

Strength: 5 Rounds 5 Push Press + 1 Split Jerk Metcon: AMRAP10 5 Shoulder to Overhead (135#/95#) 10 Ring Dips After Party: AMRAP2 – Back Squats (135#/95#)
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Monday 9.22.14

Strength:
EMOM10 – 4 Front Rack Lunges

Metcon:
5 Rounds
10 KB Swings (70#/53#)
10 T2B
10 Burpees
-rest 1 minute between rounds.

Finisher:
AMRAP2 – Russian Twist (53#/35#)

Strength: EMOM10 – 4 Front Rack Lunges Metcon: 5 Rounds 10 KB Swings (70#/53#) 10 T2B 10 Burpees -rest 1 minute between rounds. Finisher: AMRAP2 – Russian Twist (53#/35#)
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Sunday 9.21.14

Club Barbell 10am
Open Gym 11am-1pm

Club Barbell 10am Open Gym 11am-1pm
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