Sunday

October 8, 2017

WOD

Skill and drill - 15 minutes
Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.


or


If you missed a strength session from the week, you can also make that up in this section.

 

then

 

Teams of 2:
Complete the following:
17 minute am rap of
1K row -switch every 30 sec.
40 DB dead lifts @ 55/30# (switch every 10 reps)
20 box jump overs (switching every rep with a tag)

*only one head of DB needs to hit the ground

 

SWEAT:

7 minutes with 2 minutes rest:

1. 500m row buy in, remaining time: 10 push-ups, 20 DB weighted reverse lunges (10 pairs)

2. Shuttle run 10m, 20m, 30m, 10 Ball Slams

3. 2 min AB ride for cals buy in, :30 Hollow rocks, :30 Supemans

4. Take it outside: Run 20 steps, sprint 10 steps

5. :30 Back to the wall hand-stand holds, 10 L-sit db or kb weighted strict press (light to moderate weight)

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Team Saturday

October 7, 2017

A few shots from Thursday's Happy Hour. Thank you to all who came out!

Group warm up:

5 min Wall ball toss, burpee warm up.


Teams of 4

P1 & P2 (relay style)

Amrap 10min
100m sprint
10 deadlift (185/135)
5 pull ups/CTB or MU (please do MU in the back of the box.)

 

P3 & P4 (relay style)
Amrap 10min
100m row
10 hang snatch (75/55)
5 hspu, scale up to strict HSPU if they are quick.

 

*After 10 min there will be a 2 min rest period. Then P1 & P2 will switch Amraps with P3 &P4. At 12:00 each pair will complete the 2nd 10 min AMRAP.

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Friday

October 6, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

21-15-9

PVC Thrusters

Abmat situps

 

then

 

EMOM 10
2 Power Cleans
1 Push-jerk

+
4 Rounds FGB style
1 min each of:
Shoulder to Overhead (115,75) (95/55) (75/35)
Toes to Bar
Assault Bike
Kettlebell Swings (53/35)

Rest

 

*Record Total Reps

 

SWEAT

 

EMOM 10

Even: 3 position shuttle runs

Odd: 15 Dumbell push press

 

rest 3 mins/ set up for:

 

AMRAP 18:
18 Calorie AB
15 Wall Balls (20/14)
12 SA Alternating Dumbbell Snatches (50/35)
9 Toes to Bar or K2E

 

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