WORKOUT-09/30/16

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WORKOUT OF THE DAY

Teams of 3, Switch athletes per round of:

15- Laps Run

12- 250m Row

9- 15/12 Calorie Assault Bike

STRENGTH CLASS

Basic: Back Squat 3×5 (+5lb) 3xMax Reps Strict Pull-ups , 3 sets of: 15- Hollow Rocks + 10- Arching Rocks

Intermediate: Power Snatch 1-1-1-1 , Front Squat 3×5, across

ENDURANCE CLASS

3 mile run

-rest 10-

2-4x 50 calorie bike (rest 1:1)

3x 50′ walking lunge + 10-15 dumbbell strict press

SPORT CLASS

Max effort Shoukder  @135/95 3 sets of 30 sec rest 2 min

FS work up to heavy 3 rep

T2B: 15,12,9,6,3 must be unbroken rest as needed failure=repeat set

WORKOUT-09/28/16

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WORKOUT OF THE DAY

Complete For Time:

30/25- Cal Assault Bike

50- Double-unders

40- Alternating Pistols

50- Double-unders

50- Alternating DB Snatch 55/45 lbs.

50- Double-unders

60- Burpees

50- Double-unders

STRENGTH CLASS

Basic: Power Clean 5×3 (+2.5lbs) , Bench Press 3×5 (+2.5lbs) , 3xME Bar Dips

Intermediate: Deadlift 4-4-Max Reps @80-85% of 2rm , Bench Press 3×10 , Reverse Hypers 3×12

ENDURANCE CLASS

6-8x

150m row

200 meter run

Rest 1:1

4 sets of 2 push press + 2 push jerks

SPORT CLASS

30 Power Clean 185/125 30 on/off until completed

DL 4×4 same weight, find a challenging 4 then do it 3 more sets

RDL 3×8@60% DL weight

WORKOUT-09/26/16

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WORKOUT OF THE DAY

For Time:
30- Power Snatch 135/95
30- Muscle-ups
*partition as needed

STRENGTH CLASS

Basic:
Back Squat 3×5 (+5lb)
3xMax Reps Chin-ups
3 sets of: 7- Strict T2B + Max Kipping T2B
Intermediate:
Back Squat 1-1-1-1-1rm
4 sets of:
10- Steps Walking Lunge with DBs
12- Weighted Sit-ups
Endurance:
8-10x
100′ sled push (rest :60-:90)

8-10x
300 meter run (rest :60-:90)

3 sets of :60 weighted plank + 15 reverse hypers
SPORT CLASS
Work up to heavy triple Power Snatch
5×4 Pause BS add 5 to last time 3 sec pause
6×10-15 GHD rest 30 sec between sets

WORKOUT-09/23/16

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WORKOUT OF THE DAY

Overhead Squats 7-7-7rm

-then-

“Karen”

For Time:

150- Wallball Shots 20/14 lbs. to 10’ line

STRENGTH CLASS

Basic: Back Squat 3×5 (+5lb) , Strict Press 3×5 (+2.5) , 4×12 Hip + Back Extensions

Intermediate: Power Clean 1-1-1rm + 2×3@85%, Touch n Go , DB Bench Press 4×15 , 3×7-9 GH Raise

ENDURANCE CLASS

45 minute max distance:

15:00 – run with 40/30# Sand bag

15:00 – run with 20/14# Weighted vest

15:00 – run unweighted

Weighted Pull-up 3rm

SPORT

5 sets to find heavy double squat snatch

Death by chest to bar pull-ups

4x 30 sec left/middle/right plank rest 1 min between sets

WORKOUT-09/22/16

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WORKOUT OF THE DAY

Teams of 2, 5 alternating sets of each, Not for time of:

100’ Sled Push, Heavy as possible

200’ Farmers Carry, Heavy as possible

6- Stone 2 Shoulder, 3 per side

12- Tire Strikes with Sledge Hammer, per side

15- Hollow Rocks

**REMINDER: NO 630pm class tonight due to coaches training. Open gym is available during this time**

WORKOUT-09/21/16

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WORKOUT OF THE DAY

5 sets of: 5- Strict HSPU, with :05 pause locked out between reps

-then-

12 min AMRAP of:

800m Run

-then, AMRAP of:

7- Front Squats 165/110 lbs.

7- Burpee Box Jumps 24/20”

STRENGTH CLASS

Basic: Deadlift 5rm , 3xME Strict Pull-ups

3 sets of: 30- Cal Row @50 Cal pace, rest 1:00 between

Intermediate: Back Squat 6-6-6 , 5 sets of: 7-9 Ring Rows + 10-15 GHD Sit-ups

ENDURANCE CLASS

4-6 rounds of:

Row 500m

Run 400m

*rest 1:1

10 Minutes to find

Front Squat 5rm

SPORT CLASS

Pause FS 5×4 add 5lbs from the 7th

Snatch pull 6×2 start at 100% 1RM snatch and add 5-10 per set

barbell good morning 8,8,8,8