Archive for November, 2016

Thursday LIFT

Weightlifting:
Deadlift (5-3-1)
5 @ 75%
3 @ 85%
Max Reps @ 95%

Bench Press (5-3-1)
5 @ 75%
3 @ 85%
Max Reps @ 95%

Accessory:
3 Rounds
10R/10L 1-Arm Row
5R/5L DB Step Ups
10 Plyo Pushups
5R/5L Banded Dead Bugs

Weightlifting: Deadlift (5-3-1) 5 @ 75% 3 @ 85% Max Reps @ 95% Bench Press (5-3-1) 5 @ 75% 3 @ 85% Max Reps @ 95% Accessory: 3 Rounds 10R/10L 1-Arm Row 5R/5L DB Step Ups 10 Plyo Pushups 5R/5L
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Tuesday 11.29.16

Weightlifting:
Push Press (6RM )
then: 2×6 at 90% of 6RM.
15 minute cap for 6RM and Drop Sets.
 
Metcon:
4 Rounds
In 4 Minutes:
8 DB Hang Power Snatches
8 DB Overhead Lunges
8 DB Shoulder to Overhead
8 Cal Assault Bike
RX – 50#/30#
CRX – 70#/50#

Complete 8 reps of each DB movement on right, followed by 8 reps of each DB movement on the left. Finish each round with Assault Bike.
*8 burpee penalty for breaking up DB movements. Complete penalty burpees after the entire workout.

 

Weightlifting: Push Press (6RM ) then: 2×6 at 90% of 6RM. 15 minute cap for 6RM and Drop Sets.   Metcon: 4 Rounds In 4 Minutes: 8 DB Hang Power Snatches 8 DB Overhead Lunges 8 DB Shoulder to Overhead
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Monday Madness

Weightlifting:
Front Squat

5×5 @90% of 5RM from 11/25

Metcon:
“Fran”
21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting: Front Squat 5×5 @90% of 5RM from 11/25 Metcon: “Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups
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Sunday 11.27.16

Endurance – 8am

Barbell Club – 9am

Open Gym – 10am-12pm

Endurance – 8am Barbell Club – 9am Open Gym – 10am-12pm
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Saturday Smash-Up

METCON:
0-10 minutes, AMRAP:
5 Bar Burpees
10 Power Snatches 95#/65#
200m Run

10:01-20:00, AMRAP:
10 Overhead Squats 95#/65#
20 Situps
40 Double Unders

20:01-25:00:
Max Unbroken Pushups
Every break, :30 Plank (forearms)

METCON: 0-10 minutes, AMRAP: 5 Bar Burpees 10 Power Snatches 95#/65# 200m Run 10:01-20:00, AMRAP: 10 Overhead Squats 95#/65# 20 Situps 40 Double Unders 20:01-25:00: Max Unbroken Pushups Every break, :30 Plank (forearms)
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Front Squat Friday

Weightlifting:
5RM Front Squat  (5# heavier than last week)

Metcon:
AMRAP11
Clean and Jerks (135#/95#)
Box Jumps (24″/20″)
Ascending ladder – 1/1, 2/2, 3/3, etc.
CRX – 155#/105#, 30″/24″

Weightlifting: 5RM Front Squat  (5# heavier than last week) Metcon: AMRAP11 Clean and Jerks (135#/95#) Box Jumps (24″/20″) Ascending ladder – 1/1, 2/2, 3/3, etc. CRX – 155#/105#, 30″/24″
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Happy Thanksgiving!

8am and 9:30am Classes Only!

Today’s Workout:

Teams of 3:

3k Row

200 KB Swings (53#/35#)

100 Cal Assault Bike

200 Wall Balls (20#/14#)

3k Row

8am and 9:30am Classes Only! Today’s Workout: Teams of 3: 3k Row 200 KB Swings (53#/35#) 100 Cal Assault Bike 200 Wall Balls (20#/14#) 3k Row
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Wednesday LIFT 11.23.16

Weightlifting:
 
Deadlift (3-3-3)
70% x 3 Reps
80% x 3 Reps
90% x 3 or More Reps
 
Bench Press (3-3-3)
70% x 3 Reps
80% x 3 Reps
90% x 3 or More Reps
 
Accessory:
3 Rounds
10 Reverse Fly
10 Split Squats (5R/5L)
10 Weighted Dips

 

Weightlifting:   Deadlift (3-3-3) 70% x 3 Reps 80% x 3 Reps 90% x 3 or More Reps   Bench Press (3-3-3) 70% x 3 Reps 80% x 3 Reps 90% x 3 or More Reps   Accessory: 3 Rounds
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Tuesday 11.22.16

Weightlifting:
Power Snatch (EMOM7 – 3 TnG)
Build. Score heaviest completed triple.
 
Metcon:
4 Rounds
40 Double Unders
20 Kettlebell Snatches (53#/35#)
10 HSPU
5 Bar Muscle Ups

Rest 1 minute between rounds. Snatches are 10 right, followed by 10 left.
Score = Total time, do not subtract rest.

 

Weightlifting: Power Snatch (EMOM7 – 3 TnG) Build. Score heaviest completed triple.   Metcon: 4 Rounds 40 Double Unders 20 Kettlebell Snatches (53#/35#) 10 HSPU 5 Bar Muscle Ups Rest 1 minute between rounds. Snatches are 10 right, followed by
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Monday 11.21.16

Weightlifting:
Front Squat  – 5×5 @90% of 5RM
 
Metcon:
“Jackie”
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

 

Weightlifting: Front Squat  – 5×5 @90% of 5RM   Metcon: “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups  
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