Archive for October, 2016

Tuesday 11.1.16

Weightlifting:
1 Rep Max Clean (full)
1 Clean every 2 minutes for 20 minutes. Athletes have 5 minutes prior to find starting weight.
 
Metcon:
‘Annie’
50-40-30-20-10  
Double-unders  
Sit-ups
 
Next Level (comp work)
EMOM10:
Odd- 15 Toes to Bar
Even- 3 Muscle Ups

 

Weightlifting: 1 Rep Max Clean (full) 1 Clean every 2 minutes for 20 minutes. Athletes have 5 minutes prior to find starting weight.   Metcon: ‘Annie’ 50-40-30-20-10   Double-unders   Sit-ups   Next Level (comp work) EMOM10: Odd- 15 Toes to Bar
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10.30.16- Nutrition Challenge Day 30!

Endurance- 8AM

  • 2x3000m Row
    • Rest 6min between efforts

Barbell Club- 9AM

  • Snatch Pull + Snatch- Build to Heavy
  • Snatch Balance 5×3- Build
  • Snatch Pull 5×2 @100%

 

Open Gym 10-12PM

Endurance- 8AM 2x3000m Row Rest 6min between efforts Barbell Club- 9AM Snatch Pull + Snatch- Build to Heavy Snatch Balance 5×3- Build Snatch Pull 5×2 @100%   Open Gym 10-12PM
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10.29.16- Nutrition Challenge Day 29!

Today’s Workout

Strength

  • Bench Press
    • 10-8-6-4-2 (Build)

Conditioning

  • 20 Rounds total, alternating rounds with a partner
    • 1 Rope Climb (CRX- Legless)
    • 8 DB Snatches (RX 50/30#) (CRX- 70/50#)
    • 30 Double Unders 
Today’s Workout Strength Bench Press 10-8-6-4-2 (Build) Conditioning 20 Rounds total, alternating rounds with a partner 1 Rope Climb (CRX- Legless) 8 DB Snatches (RX 50/30#) (CRX- 70/50#) 30 Double Unders 
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10.28.16- Nutrition Challenge Day 28!

Today’s Workout

Conditioning

  • In 10 Minutes Complete:
    • 800m Run + 3 Rounds of “Cindy” (CRX= 5 Rounds)
      • 5 Pull Ups
      • 10 Push Ups
      • 15 Squats

Rest the remainder of the time

  • In 10 Minutes Complete:
    • 600m Run + 3 Rounds of “Nate” (CRX= 5 Rounds)
      • 2 Muscle Ups
      • 4 HSPU
      • 8 KB Swings (70/53#)

Rest the remainder of the time

  • AMRAP10:
    • 400m Run + “Karen”
      • 150 Wallballs (20/14#)

Score= Reps (not including 400m run)

Today’s Workout Conditioning In 10 Minutes Complete: 800m Run + 3 Rounds of “Cindy” (CRX= 5 Rounds) 5 Pull Ups 10 Push Ups 15 Squats Rest the remainder of the time In 10 Minutes Complete: 600m Run + 3 Rounds
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10.27.16- Final Oly Thursday!

Today’s Workout

Olympic Lifting

  • 7×5 Cleans (full) 5# heavier than last Thursday

* Do Singles. Rest after every 5th Rep.

Strength

  • 8×4 Back Squat 5# heavier than last Thursday.

*If you failed last weeks weight, try again this week.

Today’s Workout Olympic Lifting 7×5 Cleans (full) 5# heavier than last Thursday * Do Singles. Rest after every 5th Rep. Strength 8×4 Back Squat 5# heavier than last Thursday. *If you failed last weeks weight, try again this week.
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10.26.16- Nutrition Challenge Day 26!

Today’s Workout

Strength

  • 10-1 Strict Pull Up
  • 20-2 Toes to Bar

CRX- Every Round of Pull Ups AND Toes to Bar unbroken. 

*15 Min Time Cap

Conditioning

  • 10 Rounds For Time:
    • 3 Power Snatches (Build)
    • 6 Burpees Over the Bar

Rest 1 Minute after every round

Score= Heaviest Set of 3 + Time

Today’s Workout Strength 10-1 Strict Pull Up 20-2 Toes to Bar CRX- Every Round of Pull Ups AND Toes to Bar unbroken.  *15 Min Time Cap Conditioning 10 Rounds For Time: 3 Power Snatches (Build) 6 Burpees Over the Bar
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10.25.16- Cardio Tuesdays

Today’s Workout

Conditioning

  • For Time with a partner:
    • 50-40-30-20-10-20-30-40-50
      • Calorie Assault Bike

EX:

Partner 1- 50 Calories

Partner 2- 50 Calories

P1- 40 Calories

P2- 40 Calories

etc. etc.

 

*50 Minute Time Cap*

Today’s Workout Conditioning For Time with a partner: 50-40-30-20-10-20-30-40-50 Calorie Assault Bike EX: Partner 1- 50 Calories Partner 2- 50 Calories P1- 40 Calories P2- 40 Calories etc. etc.   *50 Minute Time Cap*
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10.24.16- Nutrition Challenge Day 24!

Strength

  • Back Squat 6×6 (5# heavier than last monday)

Conditioning

  • 21-15-9 For Time
    • Deadlift (RX 225/155#) (CRX 315/205#)
    • Box Jump (RX 24/20″) (CRX 30/24″)

*CRX option is a Regional Event from 2013

Strength Back Squat 6×6 (5# heavier than last monday) Conditioning 21-15-9 For Time Deadlift (RX 225/155#) (CRX 315/205#) Box Jump (RX 24/20″) (CRX 30/24″) *CRX option is a Regional Event from 2013
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10.21.16- 3 Weeks in Nutrition Challengers!

Strength/Conditioning

  • 10 Rounds:
    • 3 Shoulder to OH (Building)
    • 20 Double Unders

Rest 1 minute between rounds

Conditioning

  • For Time:
    • 50 Calorie Row
    • 25 Burpees over the Erg

*Partner up with someone and push them. Make it hurt.

 

Strength/Conditioning 10 Rounds: 3 Shoulder to OH (Building) 20 Double Unders Rest 1 minute between rounds Conditioning For Time: 50 Calorie Row 25 Burpees over the Erg *Partner up with someone and push them. Make it hurt.  
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10.20.16- Oly Thursdays

Strength

  • 3 Cleans + 2 Front Squats (+5# from last Thursday)
  • 8×4 Back Squat (+5# from last Thursday)
Strength 3 Cleans + 2 Front Squats (+5# from last Thursday) 8×4 Back Squat (+5# from last Thursday)
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