Tuesday 10.24.17

Tuesday 10.24.17

3 Sets (Not for time):
10 Strict Chest to Bar Pull Up
10 DB Push Press

For Time:
8-6-5-4-3-2-1 Wall Walk
8 Chest to Bar Pull Up


Alpha
Work up to 75% of 1RM Power Clean; then 5x(2+1+1) Hang Power Clean + Power Clean + Clean

Monday 10.23.17

Monday 10.23.17

Happy Birthday Tveen & Priscilla!

 

Back Squat 8-8-8-8

3 Rounds

21/16 Cal AB

15 Wall Ball 20/14#

Alpha

Rest 3 min then continue

2 Rounds

15/10 Cal AB

12 Wall Ball

AMRAP 3

Max Effort Wall Ball

 

Power Snatch + OHS 5(1+2) @ 75% Snatch


“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

November Commitment Club Challenge begins October 30th!
*** SAVE THE DATES ***
October 25 - Bring a Friend Day!
October 28th - Nutrition Workshop by FXP Athlete
October 28 - Halloween Party @ Sarah's place!

Saturday 10.21.17

Row 5k
Then
20 min to find HEAVIEST 20RM Deadlift
Then
For Time:
50 Turkish Get Up

Friday 10.20.17

5 Rounds

Min 1: Max Effort Heavy Ball Hold

Min 2: Max Effort Hollow Body Hold or Plank

Min 3: Max Rep OH DB Tricep Extension

Min 4: Max Rep Weighted Glute Bridges 25#

Min 5: Max Rep Hammer Curls

Min 6: Rest

@30:00 (last round of “rest”) Run 800m for time

Thursday 10.19.17

Thursday 10.19.17

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 10.18.17

Wednesday 10.18.17

Front Squat w/ Pause @ bottom – 12 min Build to heavy single
Front Squat – Build to heavy single (no pause)

“30/30”
AMRAP 10
15-30 Situps (choose a number, but must be done unbroken)
30 Double Unders

Alpha
Immediately following 30/30 – 10 minutes to accumulate as many 30# wall ball shots as possible; perform
15 situps every time you “break”

Tuesday 10.17.17

Tuesday 10.17.17

AMRAP 4
3 Rounds
12 Deadlift 95/65#
9 Hang Power Clean
6 Push Jerk
Max Cals Bike remaining time

Rest 4 min

AMRAP 4
2 Rounds
12 Deadlift 135/65#
9 Hang Power Clean
6 Push Jerk
Max Cals Bike remaining time

Rest 4 min

AMRAP 4
1 Round
12 Deadlift 155/65#
9 Hang Power Clean
6 Push Jerk
Max Cals Bike remaining time

Alpha
Work up to 80% of 1RM Power Clean; at 80% 5x(1+2) Hang Power Clean + Power Clean

Monday 10.16.17

Reason Competitor Jersey.png

Happy Birthday Sarah, VBOOST & Cynthia!!

Build to heavy single OHS

 

“Bustamante”                                                      

21-15-9

HSPU

Wall Ball 20/14#

DB OH Lunge50/35#

 

Alpha

Snatch EMOM 8 min

Hang Power Snatch + Power Snatch; work up to 70%

2xOHS EMOM 8; 70% - Pause @ bottom of the first squat

Saturday 10.14.17

Saturday 10.14.17

“Fat Fran”
21-15-9
Thruster 135/95#
Chest to Bar Pull Up

Alpha
5 Sets of:
3 Legless Rope Climb
Rest 2 min

Friday 10.13.17

Friday 10.13.17

EMOM 10
Min 0-5: 3 Snatch Grip Deadlift
Min 5-10: 3 Snatch High Pull


10 minutes to build to Heavy Power Snatch


“Head to Toe”
AMRAP 8
10 Toes to Bar
10 Burpees

Alpha
EMOM 12
1: 18 GHD Situps
2: 18 Hip Extension