Saturday 11.18.17

Saturday 11.18.17

5 SETS:
:40 HOLLOW BODY ROCK
20 HR PUSH UP
10 GHD SITUPS/BUTTERFLY SITUPS

TEAMS OF 3, FOR TIME:
150 DB Deadlift 50/35#
100 DB Hang Power Clean
50 DB Shoulder to OH
*EMOM perform 5 D-Ball to shoulder

Friday 11.17.17

Friday 11.17.17

Front Squat 8x3


EMOM 10
Curtis P – Power Clean + One Lunge/leg + Push Press
Building each round


Open 12.1
AMRAP 7 – Burpees to 6” target

Alpha
5 Rounds
Jog 200m
30’ HS Walk

Thursday 11.16.17

Thursday 11.16.17

USE THIS TIME:

  • TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY);

  • TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES SUCH AS OLYMPIC LIFTS, DOUBLE-UNDERS, OR HANDSTANDS);

  • FOR STRENGTH TRAINING;

  • FOR ENDURANCE TRAINING LIKE RUNNING/ROWING;

  • OR ALL OF THE ABOVE


ALPHA
ROMWOD SESSION

Wednesday 11.15.17

Wednesday 11.15.17

Deadlift 6RM (Stiff legged)


Deadlift
2x6 80% of 6RM


For time:
1000m row
50 Wall Ball 30/20#
AMRAP Deadlift 155/105# 

Alpha
6 Rounds
Row 250m
10 Ring Dips
Rest 1 min

Tuesday 11.14.17

Tuesday 11.14.17

@0:00

3 Rounds:
10 Power Clean 205/145#
Run 400m
Rest remaining time


@16:00
3 Rounds
10 Toes to Bar
10 Pull Ups
Sprint 200m
Rest 1:00


@26:00
AMRAP 8
8 Cal Ski Erg
8 Cal Assault Bike
8 Air Squat

Monday 11.13.17

Take advantage of our November Special. Buy More Muscle + Recovery and get Omegas FREE!

Take advantage of our November Special. Buy More Muscle + Recovery and get Omegas FREE!

Back Squat Build to Heavy 6, then 4, then 2

For Time/Reps:
30 Burpees
30 Box Jump 24/20”
30 Cal Row
30 Double KB DL 70/53#
AMRAP DU Remaining
CAP 12

Alpha
SDLHP 6-6-6, heavy but controlled perfect reps

Saturday 11.11.17

Saturday 11.11.17

4 SETS:

:30 HOLLOW BODY ROCK
30 HR PUSH UP
15 GHD SITUPS/BUTTERFLY SITUPS

TEAMS OF 2, FOR TIME:
8 ROUNDS:
15 POWER SNATCH 75/55#
50 DOUBLE UNDERS
Athlete 1 performs one round, and then athlete 2 goes.
@ 18:00
50 AKBS 70/53#
50 BURPEES
50 BAR MUSCLE UPS
Row 2K

Friday 11.10.17

Friday 11.10.17

BENCH PRESS 8-8-8-8

EMOM 24 MIN
1: ROW 12/10 CAL
2: 4 BURPEES + 8 KBS + 12 AIR SQUAT
3: RUN 200M
 

Alpha
Bent over DB Row 4x8 – build up to heavy weight and perform for 4 sets.

Thursday 11.9.17

Thursday 11.9.17

USE THIS TIME:

  • TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY);

  • TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES SUCH AS OLYMPIC LIFTS, DOUBLE-UNDERS, OR HANDSTANDS);

  • FOR STRENGTH TRAINING;

  • FOR ENDURANCE TRAINING LIKE RUNNING/ROWING;

  • OR ALL OF THE ABOVE


ALPHA
ROMWOD SESSION

Wednesday 11.8.17

Wednesday 11.8.17

5X10 STRICT BANDED WIDE C2BPU
*30 STRICT HSPU

FOR TIME:
10 WALL WALK
30 C2BPU
10 WALL WALK


@9:00
AMRAP 8
8 CAL SKI ERG
16 TTB
 

Alpha
“Heaving” Clean – work up to a heavy single
*Work on speed under the bar and catching at full depth
**Goal is to drop from top of the shrug