Tuesday, October 31, 2017

Reminder:  NO evening classes today! Have a safe & Happy Halloween!!  .  Strict Press 20 min to find 1RM 8 @50% warmup set 5@60% 3@70% 1@80% 1@90% 1@95% 1@100%+ . For time:  1,000m row.  . Ascending Ladder for 12:00 3 Thrusters (65/95) 3 Burpees over bar  6 Thrusters  6 Burpees over bar  12 Thrusters  12... Continue Reading →

Monday, October 30, 2017

Back Squat 20 min to find 1RM 8 @50% warmup set 5@60% 3@70% 1@80% 1@90% 1@95% 1@100%+ . 20 Min AMRAP 200m Run 7 Hang Power Cleans (95/135) 11 Pull-ups  15 KB Swings (35/55) Halloween Schedule  Tuesday, October 31, 2017 We will have all regular morning classes (5, 8 & 9am) No evening classes. 

Friday, October 27, 2017

10 RFT 10 air squats  10 Ball 2 Toes (10/20 slamball)  10 Ball Slams  10 Russian Twists (R+L=2) 50m swim/200m run  Oly 1) Hng Sn triples 6/75% 2) Cln Pull 4×2/AHAP form>load 3) FS 4×10/65-70%

Thursday, October 26, 2017

Deadlift (based on 90% of 1rm) 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 *ADD 15-20# to all percentages * As  many good reps as possible  at that 95%.  .  For Time: 200m Run 10 H Pwr Snatches (55/75) 20 Burpees over bar  10 H Pwr Snatches 200m Run -----Rest 3 min------ 2 Rds 10... Continue Reading →

Oly 10-25-17

1)Cln+HngCln+Jerk E2MOM 126 sets/ work up to two “heavy” sets for the day *Start at 75% 2)OHS E2MOM 12 6×3/70,75,80,75,80,85% of Sn 3)DB RDL+Shrug 4×4/AHAP w control 

Wednesday, October 25, 2017

For Time: 200m run  30 Wallballs (14/20) 200m run 30 Box Jumps (20/24) 200m run 30 KBS (35/55) 200m run 30 HSPU  200m run  30 GHD 200m run 30 KBS  200m run 30 Box Jumps 200m run 30 Wallballs 200m run

Tuesday, October 24, 2017

Strict Press 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 *ADD 10-15# to all percentages * As  many good reps as possible  at that 95% .  For time: 30-20-10 Front Rack Alt. Lunges (55/75) 20-15-10 OHS (55/75) 50-75-100 Dubs

October 23, 2017

Back Squat 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 *ADD 20# to all percentages * As  many good reps as possible  at that 95% .  3 RFT  10 Box jump over (20/24) 200m run 12 T2B 200m run 14 Alt Pistols 

Friday, October 20, 2017

For time:  200m swim/800m run 50 Deadbugs 200m swim/800m run  40 KB SDLHP (35/55) 100m swim/400m run  30 KB Russian Twist  100m/400m run 20 V ups 100 swim/400m run 10 in n outs/ Burpees

Thursday, October 19, 2017

Deadlift  (based on 90% of 1rm) 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 *ADD 10-15# to all percentages * As  many good reps as possible  at that 95% .  2 RFT 30 Dubs 25 KBS (35/55) 15 Power Snatches (65/95) 10 Handstand Push Ups (5 wall walks) 200m run

Oly 10/18-10/20

1) CnJ singles E2MOM12 70,75,80,75,80,85 2)BS 4×4/90% of 4RM 3) 50m walking lunge/bar on back  .  1) BN jerk singles E2MOM 18 65,70,75,70,75,80,75,80,85 2) Hng Sn 5×3/65,70,75,70,75

Tuesday, October 17, 2017

Strict Press45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 *ADD 5-10# to all percentages * As  many good reps as possible  at that 95% .  18 min Amrap 30 Air Squats 20 Push Ups 10 Power Cleans (95/135) 200m run

Monday, October 16, 2017

Back Squat (20 min) 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 *ADD 15# to all percentages * As  many good reps as possible  at that 95% .  6 RFT 200m run 7 T2B 7 Box Jump Overs (20/24)

Thursday, October 12, 2017

Deadlift (Based on 90% of 1rm) 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 **ADD 10# to all percentages .  For a time: 2-4-6-8-10-12-10-8-6-4-2 Alt DB Snatch (35/50) 4-8-12-16-20-24-20-16-12-8-4 Alt Lunges 

Wednesday, October 11, 2017

"Rahoi"Amrap 12  12 Box Jump (20/24) 6 Thrusters (65/95) 6 Bar-facing burpees .  Rest 5 min  . "Annie" 50-40-30-20-10 Dubs AbMat Situps  . SSA Gregory Rahoi U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during... Continue Reading →

Tuesday, October 10, 2017

Strict Press  (Use 90% of 1rm) 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 .  3 RFT  20 WallBalls (14/20) 15 P. Clean & Jerk (75/115) 10 Pull-ups  200m run *20 min time cap  **Scale Options:  Less weight, Ring toes, Row, etc

Thursday, October 5, 2017

Deadlift (based on 90% of 1RM) 35%x10 45%x10 55%x10 65%x5 75%x5 85%x5+ 75%x5 65%x5 .  For time: Choose between "Cindy" or "Mary" . Cindy 20-Min AMRAP: 5 Pull-ups  10 Push-ups 15 Squats . Mary 20-Min AMRAP:  5 HSPU (use 1 AbMat to protect your head/neck) 10 Alt Pistols (L=1, R=2) 15 Pull-ups Synchronized Partner Lunges 

Wednesday, October 4, 2017

Teams of 2 80-60-40-20 Cal. Row WallBalls (14/20) Dubs Synchronized Walking Lunges * every movement shared between partners, Lunges are done together  **individuals do half reps, all Lunges   

Tuesday, October 3, 2017

Strict Press(based on 90% of 1RM) 35%x10 45%x10 55%x10 65%x5 75%x5 85%x5+ 75%x5 65%x5 .  For time:  5 Rds  10 Push Press (65/95) 10 GHD  200m run -----Rest 3:00------- 5 Rds  200m run 20 Burpees . ** Scale Options:  PP less weight AbMat Situps  Row HRPU

Monday, October 2, 2017

Back Squat (based on 90% of 1RM) 35%x10 45%x10 55%x10 65%x5 75%x5 85%x5+ 75%x5 65%x5 .  7 RFT: 3 power clean (95/135) 5 C2B 7 Box Jump over (20/24) Josh 1st Place Teen Male 15-17 Annalise 2nd Place Female Teen 15-17 "Masters Of the Universe" 2nd Place Masters Team  Danny, Tim, Julie & Toni

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