Thursday, November 9th “Big Pedal”

Thursday, November 9th

“Big Pedal”

10 rounds on the 3:00

12/9-cal bike+10-weighted sit ups

*The Bike is meant to be done at maximum intensity*

 

Open Training-

1-Build to heavy Clean and Jerk

2-6 rounds every :90×1 rep Clean and Jerk @72-78%

Wednesday, November 8th Partner Day!

Wednesday, November 8th

1-Strength

Deadlift 5×3

 

2-Partner Day!

15 min AMRAP

10-Deadlifts O(225/155) P(205/145) F(185/135)

15-cal row

20-wall balls (20/14)

Post team rounds plus reps to board and FitChalk

*Divide work evenly*

 

Open Training-

November Goal work

 

Tuesday, November 7th “Criss Cross part 2″

Tuesday, November 7th

“Criss Cross”
AMRAP 15:
30 Double Unders (Fitness=60 singles)
15 Russian KB Swings
30 Double Unders
15 Toes to Bar (Fitness=Knees above hips)

post rounds plus reps

Open Training-

1. Strict Handstand Push-ups
2 Rounds:
60% of Max Unbroken Strict Handstand Push-ups
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. Midline
5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row

Monday, November 6th “Hopped Up”

Monday, November 6th

1-Strength/Technique time

Thruster (From Rack)
Build to a Heavy Set of 5

2-Conditioning

“Hopped Up”
AMRAP 7:
3 Thrusters O(95/65) P(75/55) F(65/45), 3 Lateral Burpees
6 Thrusters (95/65), 6 Lateral Burpees
9 Thrusters (95/65), 9 Lateral Burpees
Add 3 Repetitions per round until time runs out….

 

Open Training-

1. Ring Muscle-Ups
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. Power Snatch

a. Build to a heavy single

b. 10 min EMOMx1 across@72-78%

Saturday, November 4th Teams of 3!

Saturday, November 4th

with a running clock-

0:00-9:00 minutes

max cal row as a team

9:00-12:00 minutes rest

12:00-20:00 minutes

max burpee box overs (24/20)

20:00-23:00 minutes rest

23:00-30:00 minutes

max clean and Jerk (135/95)

post reps for each station and total to board

 

Open Training-

Ring or bar mucle up skill time

Friday, November 3rd “Screech”

Friday, November 3rd

“Screech”

5 rounds for time

20-Air squats

16-DB Snatch

post time to board and FitChalk

 

Open Training-

1-Build to heavy Clean and Jerk

2-10 min EMOMx1 at 70-75% 1rm CJ

 

Wednesday, November 1st “Upside Down and Inside Out”

Wednesday, November 1st

OPEN & PERFORMANCE
“Upside Down and Inside Out”
100 Double Unders, 50 AbMat Sit-ups, 10-HSPU
80 Double Unders, 40 AbMat Sit-ups, 8-HSPU
60 Double Unders, 30 AbMat Sit-ups, 6-HSPU
40 Double Unders, 20 AbMat Sit-ups, 4-HSPU
20 Double Unders, 10 AbMat Sit-ups, 2-HSPU

FITNESS
“Upside Down and Inside Out”
200 Single Unders, 50 AbMat Sit-ups, 20-HRPU
160 Single Unders, 40 AbMat Sit-ups, 16-HRPU
120 Single Unders, 30 AbMat Sit-ups, 12-HRPU
80 Single Unders, 20 AbMat Sit-ups, 8-HRPU
40 Single Unders, 10 AbMat Sit-ups, 4-HRPU

Post time to board and FitChalk

 

Open Training-

Set November Goal and work on it!

Tuesday, October 31st “Spooktastic”

Tuesday, October 31st

“Spooktastic”

60/50-cal row

50-Box jumps (24/20)

40-wall balls (20/14)

30-KB Swings (55/35)

20-Chest to bar pull ups

10-Bar Muscle ups

Post time to board and FitChalk

 

Open Training-

1. Strict Handstand Push-ups
2 Rounds:
55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2. Midline
For Time:
50 Strict Toes to Bar

 

Monday, October 30th “Throttle Down”

Monday, October 30th

1-Back squat 1 rep max

2-”Throttle Down”

7 min AMRAP

7-Hang Power Snatch (75/55)

7-Burpees

Post score to board and FitChalk

 

Open Training-

1. Ring Muscle-Ups
2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2.Squat snatch 10 min EMOM X1 at 70-75%