WORKOUT-07/29/16

erika (550x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

4 sets of: 1- Snatch Balance + 2- Overhead Squats

-then-

Every 2:00 for 7 rounds of:

3- Snatches, Touch & Go

5- Strict HSPU *add deficit as needed

STRENGTH CLASS

Basic: Back Squat 3×5 (+5lb) , Strict Press 3×5 (+2.5lb) , 5×8 Romanian Deadlifts

Intermediate: 5×2 Muscle Clean , 2xMax Push Press @2rm Muscle Clean , Front Squat 5×4 @70%, rest :90 between

ENDURANCE CLASS

6-10 rounds of:

1k Row

10- Burpees Pull-ups

-then-

5rm Back Squat

SPORT CLASS

Dumbbell Step ups 4×6/leg HAP

Bent Row 5,5,5,5,5

Evil wheels 3×15

WORKOUT-07/28/16

JAMIE (550x417)

 

 

 

 

 

 

 

 

 

 

 

 

**YOGA TONIGHT WITH MARIZA AT 530PM**

WORKOUT OF THE DAY

5 rounds, :30 of work, followed by :30 of rest

Calorie Row

Hip Extensions

Push-ups

Calorie Assault Bike

V-ups

*complete all 5 sets at each station before moving on

WORKOUT-07/27/16

travis (550x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

“Badger”

3 rounds of:

30- Squat Cleans 95/65

30- Pull-ups

800m Run

*Record times in training log.

STRENGTH CLASS

Basic:

Power Clean 5×3 (+2.5lb) , Strict Pull-ups 3xME , 4 sets of: 12- Single Arm Russian KB Swing, each arm

Intermediate:

5×2 Muscle Snatch , 5×2 Snatch Pull @95-105% of 1rm Snatch , Incline DB Bench Press 3xMax (10+ reps)

ENDURANCE CLASS

6:00 Run/Rest 6:00 , 5:00 Run/Rest 5:00 , 4:00 Run/Rest 4:00

3:00 Run/Rest 3:00 , 2:00 Run/Rest 2:00 , 1:00 Run/Rest 1:00

**record distances covered.

-then-

10 minutes to find: 2- Push Press + 1- Push Jerk

SPORT CLASS

5 sets to find a heavy double: High Hang Snatch

Low Bar Back Squat 3×5 +5

4×20 standing Teapot HAP

WORKOUT-07/25/16

chris stone (550x414)

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Deadlift 10-8-6-4-2

-then-

“Sham”

7 rounds for time of:

11 Deadlifts @ Bodyweight

100 Meter Run

*Record scores in training log.

STRENGTH CLASS

Basic: Back Squat 3×5 + 5lbs , Bench Press 3×5 +2.5 lbs. , 3 sets of :20 GHD Supine Hold + 10 GHD Sit-ups

Intermediate: Seated Box Jump 2 rep max , 5×5 Bent Over Row , Push Press 3×5 @65, 75, 75%

ENDURANCE CLASS

4 sets of: 400 meter run, rest :90 between

-Rest 3:00-

8 sets of: 250 meter row, rest :90 between

-rest 3:00-

12 sets of :30 Max Cal Bike, rest :30 between

SPORT CLASS

  1. 6 sets every 2 minutes of: 1 Full Clean + 1 Front Squat + 1 Full Clean
  2. Death by Chest to Bar – On the Minute: 10,15,20,25….
  3. Back Extension Tempo work  – :03 up, :03 down, for 5 sets. Add weight as needed

WORKOUT-07/23/16

ryan (550x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

SATURDAY WORKOUT

Every :90 for 7 sets of: 1- Squat Clean + 2- Jerks

-then-

Complete For Time:

15- Power Snatch 135/95 lbs.

25- Chest to Bar Pull-ups

20- Shoulder 2 Overhead 135/95 lbs.

25- Chest to Bar Pull-ups

25- Power Clean 135/95 lbs.

Sport:

10 rounds 20 cal AD/150ft Farmers Walk (heavy as possible)

accumulate 3min GHD supine bridge hold rest as needed between sets

WORKOUT-07/22/16

handstand stone (550x413)

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Strict Pull-ups 3-3-3rm + 1xMax Effort Unweighted

-then-

7 min AMRAP of:

10- Thrusters 75/53

30- Double-unders

*record scores in training log.

STRENGTH CLASS

Basic:Back Squat 3×5 (+5lb) , Chin-up 3xMax , 4xMax HS Hold

Intermediate: Power Clean 1-1-1-1-1rm , Clean Pull 5×3 @1rm,+10,+20,+25+30lbs

ENDURANCE CLASS

3-4 sets of: 7min Max Distance Run

*rest 5:00 between sets

-then-

3×50′ Front Rack Walking Lunge, HLP

SPORT CLASS

Push Jerk 3RM

Low Bar Back Squat 3×5 +5

10min EMOM: odd 5 strict Toes to Bar even 2/1 strict Muscle Ups, or strict false grip pullup if no strict Muscle Ups

then 10min EMOM odd 5 kipping Toes to Bar even 2/1 kipping Muscle Ups