Saturday, September 23rd Partner Saturday!

Saturday, September 23rd

Partner Saturday!

7 rounds for time

14-Power cleans (135/95)

14-Burpees

200m run (Run as a team)

*Divide power cleans and burpees evenly

post time to board

 

Open Training-

1. Gymnastics Conditioning
5 sets:
2-6 Ring Muscle-ups
rest as needed between sets

(Choose a number that is 50% of your best 1 set effort)

Friday, September 22nd “Blitz”

Friday, September 22nd

“Blitz”

OPEN
5 Rounds:
50-Double unders
10 Thrusters (115/80)
PERFORMANCE
5 Rounds:
40-Double unders
10 Thrusters (95/65)
FITNESS
5 Rounds:
100- single unders
10 Thrusters (75/55)

post time to board

 

Open Training-

Gymnastics Conditioning
6 Strict Deficit Handstand Push-ups
rest 1:00
6 Strict Deficit Handstand Push-ups
rest :45
5 Strict Deficit Handstand Push-ups
rest :30
4 Strict Deficit Handstand Push-ups
rest :15
4 Strict Deficit Handstand Push-ups

 

Thursday, September 21st Technique Thursday!

Thursday, September 21st

“Technique Thursday!”

1. Power Snatch Heavy

2. Power Clean and Jerk Heavy

Open Training-

1. Front Squat Day 16
5×3@91%

2. Gymnastics Conditioning
3-5 Sets* of:
2-5 Weighted Chest to Bar Pull-ups
2-5 Kipping Chest to Bar Pull-ups
2-5 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire
giant-set without coming off the bar. Use a
dumbbell between legs and drop weight after
third rep without coming off the bar.

Tuesday, September 19th “Head to Toe”

Tuesday, September 19th

1-Back Squat day 15

5×3 @91%

 

2-Conditioning

“Head to Toe”

8 min AMRAP

10-Toes to bar

10-Burpees

 

Open Training-

1. Bike Conditioning
50-40-30-20-10 (Rest :30 after each set)

2. Gymnastics Conditioning (Choose rep count appropriate to your ability)
15-21 Strict Handstand Push-ups
rest 1 min
15-21 Strict Handstand Push-ups
rest :45
12-18 Strict Handstand Push-ups
rest :30
9-15 Strict Handstand Push-ups
rest :15
9-15 Strict Handstand Push-ups

 

Monday, September 18th “Mak Attack”

Monday, September 18th

Happy Birthday to our lovely Daughter Makenna Ray!

“Mak Attack”

40/30-cal bike

40-KB Swings(55/35)

40-Wall balls (20/14)

400m med ball carry

40-Wall balls (20/14)

40-KB Swings (55/35)

80-Double unders

 

Open Training-

1. Power Snatch build to a heavy set of 2

2. Snatch pull 3×2@ 1 rep max snatch

3. Midline Conditioning

EMOM 12:
1st Minute: 15/10 Calorie Ski Erg
2nd Minute: 10-15 GHD Sit ups/ weighted sit ups

 

Friday, September 15th “Fix a Drink”

Friday, September 15th

“Fix a Drink”

42-30-18

Air Squats

21-15-9

Hang Cleans O(135/95) P(115/75) F(95/65)

12-9-6

Chest to bar pull ups

post time to board

 

Open Training-

1. Clean & Jerk
60%/2
70%/2
75%/2
80%/2
85%/1

2. Clean Grip Dead Lift
(90%/5)5

3. Front Squat Day 14 4×4@86%

4. Gymnastics Conditioning
6 Strict Deficit Handstand Push-ups
rest 1:00
6 Strict Deficit Handstand Push-ups
rest :45
5 Strict Deficit Handstand Push-ups
rest :30
4 Strict Deficit Handstand Push-ups
rest :15
3 Strict Deficit Handstand Push-ups

 

Thursday, September 14th Partner Day!

Thursday, September 14th

Partner Day!

100/80-cal bike buy in

then 3 rounds

200m KB Goblet Carry (switch as necessary)

40-Russian KB Swings

30-sit ups

then cashout

100/80-cal row

 

Open Training- Make up

Wednesday, September 13th “Frank the Tank”

Wednesday, September 13th

“Frank the Tank”
AMRAP 5, Rest 5
50 Wall Ball Buy-In
12 Deadlifts O(185/135) P(155/105) F(135/95)
12 Lateral Barbell Burpees

AMRAP 5, Rest 5
35 Wall Ball Buy-In
9 Deadlifts O(225/155) P(185/135) F(155/105)
9 Lateral Barbell Burpees

AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts O(275/185) P(225/155) F(185/135)
6 Lateral Barbell Burpees

post rounds plus reps each 5 min station

 

Open Training-

1. Push Press
(75%/5)2
(80%/3)2

2. Jerk from Rack
65%/2
70%/2
75%/2
80%/2
(85%/1)2