Friday, August 18th “The Good Life Part 2″

Friday, August 18th

“The Good Life Part 2″

500m Row
12-burpees
21-box jumps (24/20)
30/25 cal air bike
12-burpees
21-box jumps
400 run
12-burpees
21-box jumps

Post time to board and FitChalk

 

Open Training-

1- Power clean and Jerk heavy 2 rep

 

Thursday, August 17th “Ball and Chain”

Thursday, August 17th

“Ball and Chain”

2 rounds for time

25-Deadlifts (185/135)

50-Wall Balls (20/14)

600m run with Med ball

post time to board and FitChalk

 

Open Training-

1)Front squat Day 6-

4×4@83%

2)Gymnastic training

Pull up, Chest to bar, or Bar muscle up

Wednesday, August 16th “Skip the Street”

OPEN & PERFORMANCE
“Skip the Street”
15-10-5
Kettlebell Swings (70/45)
Toes to Bar
50/35-cal air bike
5-10-15
Kettlebell Swings (70/45)
Toes to Bar

 
FITNESS
“Skip the Street”
15-10-5
Kettlebell Swings (55/35)
Toes to Bar
50/35-cal air bike
5-10-15
Kettlebell Swings (53/35)
Toes to Bar

post time to board and FitChalk

Open Training-

1. Power Clean
5×5 TNG

2. Power Jerk
2×5

3. Push Press
3×5

Tuesday, August 15th “Freedom Trail”

OPEN
“Freedom Trail”
AMRAP 3
21/15 Calorie Row
21 Erg Burpees  Open            Performance/Fitness
Max Thrusters (75/55)             (65/45)
Rest 3:00
AMRAP 3
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)            (75/55)
Rest 3:00
AMRAP 3
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (115/75)          (95/65)
Rest 3:00
AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)         (115/75)

Post Thrusters each round to board and FitChalk

 

Open Training- HSPU Skill time

Ask coach for rep or set recommendations

Monday, August 14th Eric “My Main Man” Risius

Monday, August 14th

Eric “My Main Man” Risius

3 Rounds for time
400 Meter Run
15 Clean and Jerks (115/75)
75 Double Unders

post time to the board and FitChalk

 

Open Training-

1. Back Squat day 5

4×4@83%

2. Snatch

2-2-2-1-1-1

3. Snatch Pull@ 105% of heavy rep

2-2-2-2-2

 

Saturday, August 12th Teams of 3!

*Classes are regular during Tugfest weekend*

Saturday, August 12th

Teams of 3!

90/75-cal bike

90-cal row

90-DB Santch

60/45-cal bike

60-Cal row

60-DB Snatch

30/21-Cal bike

30-cal row

30-DB Snatch

Post team time to board

 

Open Training- (Last Heavy day before Rumble on the River!)

1- Snatch 1 rep heavy

2- Clean and Jerk 1 rep heavy

Friday, August 11th “Heartbreak Kid”

Friday, August 11th

“Heartbreak Kid”

OPEN
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

 

PERFORMANCE
3 Rounds:
10 Front Squats (155/105)
20 Pull-Ups
50 Double Unders
FITNESS
3 Rounds:
10 Front Squats (135/95)
20 Pull-Ups
100 Single Unders

 

Open Training-

1-Double under skill work

2-100-cal row or ski for time

Thursday, August 10th “Ring the Bell”

Thursday, August 10th

OPEN & PERFORMANCE
“Ring the Bell”
27-21-15-9
Russian KB Swings (70/55)
Burpees
400 Meter Run
FITNESS
“Ring the Bell”
27-21-15-9
Russian KB Swings (55/35)
Burpees
400 Meter Run

post time to board and FitChalk

 

Open Training- Make up

Wednesday, August 9th “Bumblebee”

Wednesday, August 9th

Open

“Bumblebee”
AMRAP 7
Power Snatch (115/75)
EMOM: 7 Wall Balls (30/20)

*wall balls start at 0:00*

 

PERFORMANCE
“Bumblebee”
AMRAP 7
Power Snatch (95/65)
EMOM: 7 Wall Balls (20/14)

FITNESS
“Bumblebee”
AMRAP 7
Power Snatch (75/55)
EMOM: 7 Wall Balls (20/14)

Open Training-

1-Front Squat 4×5@ 78%