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Thursday 5.26.16 Posted by admin on May 25, 2016 • No comments

A. Warmup:
10:00 Plate walk practice or HS walk practice

B. 4 intervals of:
20 cal row
5 HSPU
10 Pistols, alternating
15 Pullups

C. Cooldown:
10:00 banded arm stretching

Wednesday 5.25.16 Posted by admin on May 24, 2016 • No comments

A. Warmup:
3 x 10 Hollow rocks
3 x 10 Good mornings
3 x 10 banded pass thru’s

B. DB Press, 5 x max rep
-add weight or reps from last week

C. 3 rounds for time of:
400m run
40 Situps (scale up: GHD)
7 Deadlifts, 315/225 (or 70% of 1RM)

D. Cooldown:
4:00 seated straddle
5:00 Foam rolling

Tuesday 5.24.16 Posted by admin on May 23, 2016 • No comments

A. Warmup:
5 Rounds of “Cindy” at an easy pace
5 pullups, 10 pushups, 15 squats

B. “Filthy Fifty”
For time:
50 Box Jumps, 24″
50 Jumping Pullups
50 KB Swings, 35#
50 Walking Lunge steps
50 Knees to Elbows
50 Push Press, 45#
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

*scale reps and movements as necessary

C. Cooldown:
3 x 10 DB Row
3:00 Couch Stretch, each side

Monday 5.23.16 Posted by admin on May 22, 2016 • No comments

A. Warmup:
General warmup
3 x 15 Goblet squats

B. Back Squat, 20 rep
*use the weight from the 15 rep 2 weeks ago

C. For time:
9-6-3
Hang Power Clean, 225/155
MU
*sub ring dips 2:1 for MU

D. Cooldown:
5:00 hip smash
3:00 lizard stretch each side

Saturday 5.21.16 Posted by admin on May 20, 2016 • No comments

Come get flexible and mobile with Courtney at 8am every Saturday! Its a great way to wind down the week or get prepped for the 9am community workout!

In teams of 4

0:00-15:00
AMRAP of the following
15 calories on the rower
15 Front Squats
15 Situps
Rest
*Each person will have a station (“rest” is station 4) and move to the next station when all have finished the necessary reps for 15:00.

-Rest 5:00

7:00 AMRAP of:
10 KB Swings
25 Double Unders
-Rest 1:00 (transition)
7:00 AMRAP of:
6 OTBox jumps (touch the top)
6 T2B

*2 partners will work on one AMRAP while the other 2 work on the second AMRAP then switch. Partners will alternate rounds.

Friday 5.20.16 Posted by admin on May 19, 2016 • No comments

A. Warmup:
3 x 10 Bar swings
3 x 10 Scap pushups
3 x 10 banded good mornings
-snatch warmup

B. Snatch, find a 1RM (15-20:00)
-if current max is <135/95, find a heavy 3 rep OHS

C. RDL 4 x 8 @ 40% DL 1RM

D. Tabata (8:00)
KB swings & Hollow rocks, alternating

E. Cooldown:
10:00 Foam roll

Thursday 5.19.16 Posted by admin on May 18, 2016 • No comments

A. Warmup:
general warmup

B. 15:00 G2S Atlas stone work

C. For time:
100 Burpee pullups
*If you can’t pullup, do 100 target burpees for time
-no time cap :)

D. Cooldown:
800m slow jog or row