Friday, July 13th 2018 1. Conditioning “Button Down” 3 Rounds: 3 Minute Max Calorie Row 2 Minute Max Burpee Box Jump Overs (24/20) 1 Minute Max Calorie Bike Rest 2 Minutes Between Rounds *Athletes will work for six minutes straight, completing three separate movements, before resting for two minutes. Score for today is total reps […]
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Thursday, July 12th 2018 1. Conditioning Teams of 2, AMRAP 20: 50/35 Calorie Bike 50 Kettlebell Swings (70/53) (53/35) 50/35 Calorie Bike 200 Meter Med Ball Run (20/14) (14/8) *Teams will work together to complete as much work as possible in twenty minutes, breaking up repetitions and meters as they see fit. The weight on
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Wednesday, July 11th 2018 1. Overhead Squat Build to a Heavy Set of 3 2. Conditioning “Dilly Dilly” AMRAP 12: 2 Power Snatches (135/95) (95/65) 4 Overhead Squats (135/95) (95/65) 16/12 Calorie Row (10/6) *Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the
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Tuesday, July 10th 2018 1. Conditioning “Liquid Laugh” 5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (50/35) (35/20) 1 Minute Double Unders (Single Unders) 1 Minute Calorie Bike/Row 1 Minute Rest *In a “Fight Gone Bad” style workout, athletes will work for three minutes before resting for one. During each rest period athletes
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Monday, July 9th 2018 1. Conditioning “TNT” For Time 30 Snatches (95/65) (75/55) 30 Clean and Jerks (95/65) (75/55) 30 Thrusters (95/65) (75/55) *Athletes will choose one weight for all three barbell movements based on which lift is their limiting factor. This should be a load that they could move for 21+ unbroken repetitions when
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Saturday, July 7th 2018 “Bike/Boat Buffet” AMRAP 4 15-12-9 Wallballs (20/14) C2B/Pull-ups Max Calorie Bike/Row in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike/Row in Time Remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Push-ups Max Calorie Bike/Row in Time Remaining OLY Class @ 11am 1.
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Friday, July 6th 2018 1. Deadlift A. 3×10 @70% B. 4×5 @80% C. 5×3 @90% D. 1RM 2. Strict Handstand Push-ups Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 DU/100 SU Even Minutes – Max Strict Handstand Push-ups (or Handstand Hold)
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Thursday, July 5th 2018 1. Conditioning For Time: 50/35 Calorie Assault Bike 27 C2B Pull-Ups 21 Power Snatches (115/85) (75/55) 15 Overhead Squats (135/95) (95/65) 9 Squat Snatches (155/105) (115/85) Single Bar, Change Weights. OLY Class @ 7pm 1. Muscle Snatch: 3,3,2,2,1,1,1 2. High Hang Power Snatch: 3×3. Work on speed and snappiness. 3. Snatch
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Wednesday, July 4th 2018 9am class only 1. “1775” AMRAP x 60 17 Power Cleans (135/95) (95/65) 75 Air Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next
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