Friday 11.24.17

Friday 11.24.17

CLOSED TODAY - GYM UNDER CONSTRUCTION

 

Thursday 11.23.17

Thursday 11.23.17

Happy Thanksgiving!

9 AM - ONE CLASS ONLY / CLOSED 11.24

“Gainsgiving Total”
8RM Bench Press
3RM Bear Complex


“Gainsgiving”
In teams of 3:
200 DB Thrusters 50/35#
*EMOM perform 5 burpees (all 3 athletes)
**One teammate holds a elbow plank, one teammate performs thrusters, one is resting.

Wednesday 11.22.17 - Bring A Friend Day!

Wednesday 11.22.17 - Bring A Friend Day!

Bring a Friend Day

50 Class Team Sit-ups

“Winter Tri-athalon”
EMOM 40 min, alternating stations:
1: Ski/Run 200m
2: Row
3: Bike
4: Rest

*Rx cal requirements:
Ski 12/10
Row 10,
Bike 12/10

Alpha
N/A

Tuesday 11.21.17

Tuesday 11.21.17

AMRAP 18
30 Push Ups
15 Hang Power Clean 95/65#
10 Strict HSPU

AMRAP 12
Run 200m
15 CTB Pull Up*
rest 0:30
*Rx perform PU in sets of 5/5/5 or 8/7 all the way thru.

Alpha
Accumulate 1:00 L-Sit
Accumulate 1:00 Hanging – L-Sit
*Perform 8-12 unbroken GHD situps every time you break

Monday 11.20.17

Monday 11.20.17

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EMOM 15
1: 20 DB Snatch 70/50
2: 30 Air Squats
3: 40 Double Unders

5 Rounds:
Sled Push 50’ (build to heavy challenging with partners)
Death March 50’ (challenging)

10 Rounds:
10 Cal Assault Bike Sprint
Rest 1 min

Alpha
5x Power Snatch + Low Hang Snatch + OHS
Build each set

THANKSGIVING SCHEDULE

MON - WED : FULL SCHEDULE
THURS : 9AM ONLY
FRIDAY : CLOSED
SAT : REGULAR SCHEDULE

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