Archive for October, 2014

Saturday 11.1.14

Opener:
5 Rounds
Partner Band Sprints

Headliner:
Partner Grace meets Isabel

60 Clean and Jerks (135#/95#)
60 Power Snatches (135#/95#)

One partner works at a time, reps to be split evenly between partners.

Opener: 5 Rounds Partner Band Sprints Headliner: Partner Grace meets Isabel 60 Clean and Jerks (135#/95#) 60 Power Snatches (135#/95#) One partner works at a time, reps to be split evenly between partners.
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Friday 10.31.14

Strength:
Power Cleans 5×3 (82%)

Metcon:
AMRAP9
3 Deadlifts (275#/185#)
6 Box Jumps (30″/24″)
9 Pushups

After Party:
TBA

Strength: Power Cleans 5×3 (82%) Metcon: AMRAP9 3 Deadlifts (275#/185#) 6 Box Jumps (30″/24″) 9 Pushups After Party: TBA
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Thursday 10.30.14

Strength:
1RM Weighted Ring Dip

Metcon:
For Time:
150 KB Swings (AHAP)
*3 Burpees EMOM

After Party:
Max Unbroken – Stict Ring Dips

Strength: 1RM Weighted Ring Dip Metcon: For Time: 150 KB Swings (AHAP) *3 Burpees EMOM After Party: Max Unbroken – Stict Ring Dips
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Wednesday 10.29.14

EMOM40:
1 minute max S2OH (135#/95#)
1 minute rest
1 minute max Front Squats (135#/95#)
1 minute rest
(x10)

EMOM40: 1 minute max S2OH (135#/95#) 1 minute rest 1 minute max Front Squats (135#/95#) 1 minute rest (x10)
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Tuesday 10.28.14

Strength:
1RM Weighted Pullup

Metcon:
600m Run
60 Double Unders
30 T2B
400m Run
40 Double Unders
20 T2B
200m Run
20 Double Unders
10 T2B

After Party:
Max Reps Unbroken -Strict Pullups

Strength: 1RM Weighted Pullup Metcon: 600m Run 60 Double Unders 30 T2B 400m Run 40 Double Unders 20 T2B 200m Run 20 Double Unders 10 T2B After Party: Max Reps Unbroken -Strict Pullups
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Monday 10.27.14

Strength:
Back Squat 5×3 (82%)
Broad Jumps 5×3

Metcon:
30 reps for time

DB Pushup/Row/Row + Box Step Over (50#/25#) (24″/20″)

Strength: Back Squat 5×3 (82%) Broad Jumps 5×3 Metcon: 30 reps for time DB Pushup/Row/Row + Box Step Over (50#/25#) (24″/20″)
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Sunday 10.26.14

Closed today for glitter clean up. Great hang last night.

Closed today for glitter clean up. Great hang last night.
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Saturday 10.25.14

Partner “Jack”
AMRAP20
P1:
10 Push Press (115#/75#)
10 KB Swings (53#/35#)
10 Box Jumps (24″/20″)
P2: 500m Run

Partner “Jack” AMRAP20 P1: 10 Push Press (115#/75#) 10 KB Swings (53#/35#) 10 Box Jumps (24″/20″) P2: 500m Run
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Friday 10.24.14

Opener:
Power Cleans 5×3(80%)

Headliner:
15-12-9
Front Squats (135#/95#)
9-6-3
Bar Muscle Ups

Opener: Power Cleans 5×3(80%) Headliner: 15-12-9 Front Squats (135#/95#) 9-6-3 Bar Muscle Ups
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Thursday 10.23.14

Strength:
Overhead Squats 3-3-3

Metcon:
HSPU
4-8-12-16-20
Double Unders
50-40-30-20-10

Strength: Overhead Squats 3-3-3 Metcon: HSPU 4-8-12-16-20 Double Unders 50-40-30-20-10
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