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Coach Blake

Tuesday 3.19.19

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Weightlifting:
Hang Snatch (EMOM10)
Min 1-2: 60%
Min 3-4: 65%
Min 5-6: 70%
Min 7-10: Build
Metcon (4 Rounds for reps)
The Chate: 3:00 work / 1:00 rest x 4
2 Deadlits (315/205)
4 SHSPU
8 Box Jumps (24/20)

Crx: (365/245#) + (30/24″)

Monday 3.18.19

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Weightlifting:
Back Squat (Every 3:00 x5, 6 Squats @70%)
On final set, perform max reps in 1:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10/8 AAB
5 SA DB Hang Cluster (R)
50′ OH Carry
5 SA DB Hang Cluster (L)
50′ OH Carry

Every 25′ = 1 Rep
Rx: 50/35
Crx: 70/50

Saturday 3.16.19

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Partner Chipper!
800m Run
80 Toes To Bar (Sx: Straight Leg Raise)
500m Run
50 Burpee Dual DB Deadlifts (2×50/2×35#)
800m Run
80 Ring Dips (Sx: HR Push-ups)
500m Run
50 Synchro Single DB Squats (Crx: OHS)
Both partners run together. Split the reps however desired.
Cap: 35 min

Friday 3.15.19

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Metcon (AMRAP – Rounds and Reps)
AMRAP 8
9 chest-to-Bar
12 wallballs (20/14)
Rest 3 minutes
AMRAP 8
12/9 Cal Row
9 DB Cleans  (40/30)

Crx: 50/35
After Party
3 sets – :30 on / :15 off
1) Hollow Hold
2) Russian Twists (20/14)
No rest between rounds

Monday 2.25.19

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Weightlifting:
Back Squat (EMOM10)
Min 1-9: 1 Rep @85%
Min 10: Max Reps @65%
Metcon (3 Rounds for time)
3 Rounds EACH For time:
1000m Row/Ski OR 2000m Assault Bike
20 DB Box Step Ups (2×50#/2×35#)
16 Toes to Bar
Rest 2:00

Round 1: Row
Round 2: Bike
Round 3: Ski

Thursday 1.10.19

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Weightlifting:
20 Minutes: (All Dual DB/KB)
7R/7L Single Leg Deadlifts
7R/7L Alt. DB Bench
7R/7L Renegade Rows

Athletes keeping the weight light-mod should aim for 5 rounds. Athletes going mod-heavy should aim for 3-4 rounds.
Metcon (AMRAP – Rounds and Reps)
AMRAP15
10R/10L KB Russian Swing
15 Toes To Bar
200m Run (.3mi Assault Bike)

RX: 53/35#
CRX: 70/44#

Tuesday 1.8.19

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Weightlifting:
Power Clean (1 x 16 @80%)
1 PC every :45 x 16
Metcon:
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Monday 12.31.18

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No 6:30 or 7:30 PM Classes Today!

New Year’s Day: 8am and 9:30am Classes only. 10:30 – 12:30 Open Gym.

Weightlifting:
Deadlift (3 reps every :90 x 8)
Begin at 90% of 1RM Clean and build.
Metcon (Time)
3 Rounds
80 Double Unders
40 AbMat Situps
20 DB Box Step Ups (2×50, 2×35#)20″
10 Bench Press (155/90#)

20 Minute Cap.

Partner Chipper 12.29.18

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Metcon (AMRAP – Rounds and Reps)
AMRAP25
500m MB Run
100 Deadlifts (95/65#) (CRX – 135/95#)
25 Burpees Over Bar

500m MB Run
100 Shoulder to Overhead
25 Burpees Over Bar

500m Run MB Run
100 Front Rack Lunges
25 Burpees Over Bar

Both partners run the 500m. Split reps as desired.