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Tuesday 8.21.18

Tuesday 8.21.18

A. Warmup:
DROM
30 TGUs
*15 each side

B. 4 rounds of:
500m Row
250m easy / 250m hard
Rest 3:00

C. Cooldown/Accessory
3 sets of:
1:00 Plank Hold
20 back extensions
10 Unilateral Kneeling DB Press, ea.

 

Workout of the Day

Monday 8.20.18

Monday 8.20.18

A. Warmup:
DROM
3 sets of:
10 Thrusters
10 Good mornings
5-10 Ring Rows

B. 5 rounds for time of:
12 Deadlifts, 155/105
9 Hang Power Clean
6 Shoulder to Overhead
2 rounds of:
5 Pullups
10 Pushups
15 Squats

*Scale Options:
3 rounds for time:
12 Deadlifts, 155/105
9 Hang Power Clean
6 Shoulder to Overhead
2 -or – 1 rounds of:
5 Pullups
10 Pushups
15 Squats

C. Cooldown:
2:00 Couch Stretch, ea.

Workout of the Day

Saturday 8.18.18

Saturday 8.18.18

In teams of 2:

1 mile Farmers Carry
*Choose weight
RULES:
Each break or switch = 10 Burpees
Burpees are due at the completion of the mile
When burpee penalty starts, 5 thrusters 95/65 (each) must be completed at the top of every minute.
Partners can continue burpee reps while other partner is doing thrusters

Workout of the Day

Friday 8.17.18

Friday 8.17.18

A. Warmup:
2 x 1:00 Back Pack Stretch
2:00 Lizard Stretch
DROM

B. For time:
3 x 30/21 Cals on Assault Bike
-Rest 5:00
*These are ALL OUT EFFORTS

C. OPTIONAL WORK:
3 sets of:
5 RDL, pick weight
10 DB Bench press, pick weight

D. Cooldown:
Foam Roll for remainder of class time

Workout of the Day

Thursday 8.16.18

Thursday 8.16.18

A. Warmup:
DROM
3 sets of:
10 Goblet Squats
10 Hanging leg raises
10 Good Mornings

B. Back Squat 5 x 5
*add 5-10 lbs from 8.8.18

C. Press 5 x 3
*add 2.5-5 lbs from 8.8.18

D. Cooldown:
2:00 Couch stretch, ea.
100 Banded pull aparts

Workout of the Day

Wednesday 8.15.18

Wednesday 8.15.18

A. Warmup:
DROM
20-15-10
Wall balls, :05 rest between
then,
Oly Warmup:
5 x 5 Sotts Press, start w/ PVC
5 x 4 Muscle Snatch
5 x 3 Hang Power Snatch
*Work up to a moderate weight.

B. OTM for 10:00
Hang Power Snatch + Power Snatch
*Focus is on speed

C. Cooldown/Accessory:
3 x 1:00 Plank, 1:00 Rest

Workout of the Day

Tuesday 8.14.18

Tuesday 8.14.18

A. Warmup:
DROM
3 sets of:
5 KB Windmills, ea.
5 one arm KB bent rows, ea.
5 Waiter Squats, ea.

B. 4 sets of:
500m row
10 DB Burpee Box Step Overs, 20″
20 Ring Rows
rest 3:00
*Move at a consistent pace. Intervals should be within :05 of each other.

C. Cooldown:
3:00 Lizard Stretch, ea.

Workout of the Day

Monday 8.13.18

Monday 8.13.18

A. Warmup:
DROM
Clean Warmup
3 sets of:
3 Power Cleans, add weight each set
6 SLSU

B. AMRAP in 10:00
5 Power Cleans, 135/95
10 Toes to Bar
*Scale up: 205/135

C. Cooldown/Accessory
3 sets of:
10 Suitcase DL, ea.
10 kneeling Unilateral Press, ea.

Workout of the Day

Saturday 8.11.18

Saturday 8.11.18

The Seven
*Teams of 2:
7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees-to-elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups
*Alternate Movements
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Workout of the Day

Friday 8.10.18

Friday 8.10.18

A. Warmup:
Long DROM
Clean Warmup

B. High hang clean + hang clean + clean + jerk 1-1-1-1-1-1-1-1
*Work up to a heavy set
15:00 Clock

C. Half “Flight Simulator”
5-10-15-20-25-30-35-40-45-50
Consecutive Double Unders
Rules:
1. You must stop between each set
2. If you trip up, you must start at the beginning of the set you were attempting.
3. No Singles. This is double under practice time.
4. 20 minute time cap
5. 3 Burpee Penalty for a break to be completed at the time of the break
6. Don’t give up!
*Sub Lateral hops over a barbell for DU’s
**Scales:
1-2-3-4-5-6-7-8-9-10
2-4-6-8-10-12-14-16-18-20
3-6-9-12-15-18-21-24-27-30
4-8-12-16-20-24-28-32-36-40

D. Cooldown:
Foam Roll For Remainder of class