Tuesday, August 8th “Grace”

Tuesday, August 8th

“Grace”

30-Clean and Jerks (135/95)

Performance

30-Clean and Jerks (185/135)

Open

30-Clean and Jerks (225/155)

post time to board and FitChalk

 

Cashout- Partner Cardio divide evenly

3 Rounds:
500 Meter Row
400 Meter Run
Rest 1:00 between rounds

post team time to board

 

 

Monday, August 7th “Nasty Girls”

Monday, August 7th

OPEN
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

 
PERFORMANCE
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Burpee Chest to Bar Pull-ups
10 Hang Power Cleans (135/95)

 

FITNESS
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Burpee Pull-ups
10 Hang Power Cleans (115/75)

 

Open Training-

1. Gymnastics Skill transfer

Ring Muscle-Ups, Bar Muscle ups, Chest to bar, pull ups, or ring dips

2. Snatch
Build to a heavy set of 2

3. Snatch Pull
4×3@105-107% 1RM

4. Back Squat
Day 3- 4×5@78%

 

Saturday, August 5th Partner Day!

Saturday, August 5th

Partner Day!

30 min AMRAP

8-Thrusters (115/75)

4-rope climbs, 8-strict pull ups, or 12-ring rows

12-Box Jumps (30/24)

200m run as a team

post team rounds plus reps

 

Open training-

-snatch heavy 1 rep

-clean and jerk heavy 1 rep

Friday, August 4th “Strictly Diane”

Friday, August 4th

OPEN
“Strictly Diane”
21-15-9
Deadlifts (225/155)
Strict Handstand Push-ups

 

PERFORMANCE
“Strictly Diane”
21-15-9
Deadlifts (205/145)
Dumbbell Strict Press

 

FITNESS
“Strictly Diane”
21-15-9
Deadlifts (185/135)
Dumbbell Strict Press

 

Open training-

Bar Muscle up progressions

*ask coach for recommendations on reps and skill transfer*

 

Thursday, August 3rd “Better in Boots”

Thursday, August 3rd

“Better in Boots”

15 min AMRAP

Open/Performance

12-KB Goblet lunges

9-Ring dips

6-Toes to bar

200m run

 

Fitness

12-KB Goblet lunges

9-Hand release push ups

6-Knees to chest

200m run

post time to board and FitChalk

 

Open training-

Front Sqaut Day 1 3×6@73%

 

 

Wednesday, August 2nd “Weightlifting Wednesday!

Wednesday, August 2nd

1-Clean and Jerk

3-3-3-3-3

2-Push Press

3-3-3-3-3

 

Open Training-

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU…

Add (1) Power Clean per round until 7 min clock ends

Tuesday, August 1st “Five Alarm Call”

Tuesday, August 1st

“FIRE ALARM”

3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
35/20 Calorie Row
3 Rounds of the “Bergeron Beep Test”

Post time to board and FitChalk

1 Round of the “Bergeron Beep Test”
7 Thrusters(75/55) Open/PERF./ (65/45) Fitness
7 Pull-Ups
7 Burpees

 

2. Gymnastics Open training-
18 Strict HSPU
1 min rest
18 Strict HSPU
:45 rest
15 Strict HSPU
:30 rest
12 Strict HSPU
:15 rest
12 Strict HSPU
*doesn’t have to be unbroken

Monday, July 31st “Randy’s on the Run”

Monday, July 31st

OPEN & PERFORMANCE
“Randy’s on the Run”
5 rounds:
400m Run
15 Power Snatches (75/55)

 
FITNESS
“Randy’s on the Run”
5 rounds:
400m Run
15 Power Snatches (65/45)

Post time to board and FitChalk

Open Training-

1-Back Squat 3×6 across at 73%

2-Gymnastics Conditioning
Ring Muscle-ups:
3×80% unbroken
rest :80 seconds

3-Snatch build to a heavy triple

4-Snatch Pull 3×3 at 1rm Snatch

5-Snatch Deadlift 3×3 at 105% 1rm

Saturday, July 29th Partner Day!

Saturday, July 29th

Partner Day!

30-Squat cleans (135/95)

60-Hand release push ups

90-sit ups

200m run as a team

20-Squat cleans

40-Hand release push ups

60-Sit ups

200m run as a team

10-Squat cleans

20-Hand release push ups

30-Sit ups

200m run as a team

post time to board

 

Open training-

1. Barbell Conditioning
EMOMx7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)

*Choose weight appropriate to your ability*

Friday, July 28th “Open Test”

Friday, July 28th

OPEN
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

 
PERFORMANCE
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (115/75)
20 Jerks (115/75)
10 Snatches (115/75)
10 Burpee Chest to Bar Pull-ups

 
FITNESS
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Single Unders
40 Box Jumps (24/20)
40 Knees to Chest
30 Pull-ups
30 Burpees
20 Cleans (95/65)
20 Jerks (95/65)
10 Snatches (95/65)
10 Burpee Pull-ups

 

Weightlifting-

Clean

Bulid to a heavy set of 2