WORKOUT-08/29/16

TakeOver Black - 1st Place At Black Ops Synergy

TakeOver Black – 1st Place At Black Ops Synergy

WORKOUT OF THE DAY

For Time:

1 mile Run

100- Double-unders

60/50- Cal Row

60- Air Squats

30/25- Cal Assault Bike

30- Burpees

STRENGTH CLASS

Basic: Back Squat 3×5 (+5lb) , 3xME Chin-ups

4×10 Weighted Sit-ups

Intermediate: Rack Pull 4×8 @Deadlift 5rm , 4 sets of: 4- Weighted Dips + Max Strict Unweighted Chin-ups

ENDURANCE CLASS

3-4x row 1000m @2k pace, not max effort

*rest 1:1

15-25x 50m run sprints every :45

-then-

In 10:00 – Push press 3rm

SPORT CLASS

5x: 2- Power Snatch + 1- Hang Squat Snatch (HLP)

3 Attempts of: 10rm Back Squat

8 sets of: 20 seconds ME + 10 seconds rest of: C2B Pull-ups

Ring Row 3×8, feet and rings even, add weight as needed

SATURDAY BEACH WORKOUT

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**REMINDER: TAKEOVER IS CLOSED TODAY**

TakeOver is hosting a level 1 trainer seminar today so head down to the 36th street fitness park at the oceanfront for a fun beach workout led by Stephanie and Josh W. Meet up time is 845am by the rings for a 9am start. We hope to see you all at the beach!

WORKOUT-08/26/16

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REMINDER:

TakeOver is closed this weekend due to the Level 1 Trainer Seminar. Please join Steph Rod and Josh for a fun beach workout Saturday 9am at the 36th street fitness park. All skill levels will enjoy the team workout planned. Thanks and see you at the beach!

WORKOUT OF THE DAY

“Horton”

Teams of 2, 9 rounds of:

9- Bar Muscle-ups

11- Clean & Jerk 155/105

50yd Buddy Carry

*break-up the work as needed

STRENGTH CLASS

Basic: Back Squat 3×5 (+5lb) , Strict Press 3×5 (+2.5lb) , 3×10 Weighted Back Extensions

Intermediate: Power Snatch 2-2-2-2 , Front Squat 7×2, rest :60 between sets

ENDURANCE CLASS

2000 meter row time trial (*fresh so beat Monday)

-then-

30 minutes of:

Walk 200 meter , Run 400 meter , wearing 20lbs. weighted vest

*moderate pace

Bench Press 5rm

SPORT

8min EMOM 1 S Snatch @ 85%, 6min EMOM 1 Hang Snatch @75%, 4 min EMOM 1 High hang Snatch @65%

7×1 strict MU + ME Kipping rest 2 min between

Banded reverse hyper 4x30sec ME no bigger than blue band

 

WORKOUT-08/25/16

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**YOGA WITH MARIZA TONIGHT AT 530PM**

WORKOUT OF THE DAY

For Time:

20- Ring Dips

40- Wallball Shots 20/14 lbs.

80- Double-unders

8- Rope Climbs

80- Double-unders

40- Wallball Shots 20/14 lbs.

20- Ring Dips

-then-

4×15 Hollow Rocks, rest :45 between

WORKOUT-08/24/16

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**REMINDER**

TakeOver will be closed this weekend for the Level 1 Trainer Seminar. Our Saturday Beach Workout will be held at the 36th street fitness park. Meet up will be 845 for a 9am start!

WORKOUT OF THE DAY

Overhead Squat: 15 reps @135/95, 10 reps @165/115, 5 reps @185/125, Max Reps @205/140

-then-

9 minute AMRAP of:

9- Push-ups

7- Hang Power Snatch 95/65 lbs.

5- OHS 95/65 lbs.

STRENGTH CLASS

BASIC: Power Snatch 6×2 (+2.5lb) , 3xME Strict Pull-ups , 3×7-9 GHR

INTERMEDIATE: Deadlift 5-5-Max Reps @80% of 3rm , Close Grip Bench Press 3rm + 1xMax @75% of 3rm

ENDURANCE CLASS

3 x 800 meter run

*rest 3:00, no more than :10 deviation

-then-

Bike 150/125 calories

*5 burpees every :90

15 minutes to find heaviest: Hang power snatch 2rm

SPORT

5x 1 Clean pull+ 1 PC @75-85% 1RM PC

Walking lunge with dumbbells HAP 4×10

3×15 evil wheels

WORKOUT-08/23/16

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WORKOUT OF THE DAY

Teams of 3, 15 total rounds of:

250m Row

1- Lap Run

50m Sled Push *add weight if needed

**one athlete will complete a full round while the other 2 athletes rest

SPORT

Chest to Bar skill 5×15 if unbroken rest 1:00, if not rest 2:00

20:00 assault bike :30 on :30 off

WORKOUT-08/22/16

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WORKOUT OF THE DAY

5 sets of: 2- Push Jerks + 1- Split Jerk
-then-
7 rounds, 1:00 per round of:
12- KBS 1.5/1pd
Max- Burpees in remaining time
*rest 1:00 between rounds

STRENGTH CLASS

Basic: Back Squat 3×5 (+5lb) , Bench Press 3×5 (+2.5lb)  , Weighted Sit-ups 4×8 (HLP)
Intermediate: Back Squat 3-3-3-3-3 *add 10-20lbs from 8/17  , 4 sets of:  5- Bent over Row + 5- RDL @40-50% of 3rm

ENDURANCE CLASS
10x :15 run , :45 rest
8x :30 run , :30 rest
6x :45 run , :15 rest
**all runs max effort. Scale volume by 2 intervals or 50% if needed
-rest 10:00, then-
2000 meter row time trial

Pull-ups 3 x max effort

SPORT CLASS
10 sets, every 90 seconds of: 1- Hang Squat Snatch @75% 1RM
Strict chin up 5×8 or ME which ever is fewer, rest 2 min between
Sled walk 4x50m HAP

SATURDAY WORKOUT – 08/20/16

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**OPEN GYM 10AM-12PM**

830AM WORKOUT

For total time of:

45- Deadlifts 135/95 lbs.

then- 3 rounds of:

30- Air Squats

20- Push-ups

10- Pull-ups

then- 45- Hang Power Cleans 115/75 lbs.

2 rounds of:

30- Air Squats

20- Push-ups

10- Pull-ups

then- 45- Shoulder 2 Overhead 95/65 lbs.

1 round of:

30- Air Squats

20- Push-ups

10- Pull-ups

*Record times to training log.