Friday, January 19th “Guts and Glory”

Friday, January 19th

OPEN & PERFORMANCE
“Guts and Glory”

21 – 15 – 9
Calorie Bike  (Bike will be 15/10/5 for all)
Thrusters (95/65) (75/55)
15 – 12 – 9
Calorie Row
Hang Squat Cleans
12 – 9 – 6
Burpees Over the Bar
Overhead Squats

This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 Calorie Row. One weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell.

Open Training-

1. Strict Handstand Push-ups
AMRAP 7:
20 Double-Unders, 1 Strict Handstand Push-ups
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
Climb until cap is reached

2. Front Squat 5×3

Thursday, January 18th “One-Two Punch”

Thursday, January 18th

OPEN – PERFORMANCE – FITNESS
“One-Two Punch”
Teams of 2:
AMRAP 25:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

Post rounds plus reps

Open Training-

January Goal Work!

Wednesday, January 17th “Marston”

Wednesday, January 17th

“Marston”
AMRAP 20:
1 Deadlift (315/205) (225/155)
10 Toes to Bar
15 Barbell Facing Burpees

**Note: “Marston” as written is 405/285. To preserve the stimulus of the workout, we are looking for a heavy deadlift today. Around 85-90% 1 rep max**

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

 

Open Training-

Build to Heavy power clean+Power Jerk

Monday, January 15th “Heels and Pumps”

Monday, January 15th

“Heels and Pumps”

5 rounds for time

50-Double unders

16-DB Snatch

10-Chest to bar pull ups

post time to board and FitChalk

 

Open Training-

1-Build to a Heavy snatch

2-Back Squat 3×5 building

 

 

Saturday, January 13th Teams of 3!

Saturday, January 13th

Teams of 3:
90/75 Cal Row, 90 Deadlifts (135/95) (115/75) (95/65)
75/60 Cal Row, 75 Hang Power Cleans
60/45 Cal Row, 60 Front Squats
45/36 Cal Row, 45 Push Jerks
36/30 Cal Row, 30 squat clean thrusters

Post time for your team to the board

 

Open Training- TTB Skill

On the Minute x 10
7 Overhead Squats (95/65)
7 Toes to Bar

Friday, January 12th FREE Class Friday!!!

Friday, January 12th

FREE CLASS FRIDAY!!!

1-Strength

Push Press 5×3

2-Conditioning

15 MIN AMRAP

5-Strict Pull ups

8-Hand Release Push ups

10-Shuttle sprints 10 m

post rounds plus reps to board and FitChalk

 

Open Training-

Front Squat build to Heavy set of 2

 

 

Thursday, January 11th FREE CLASS THURSDAY!!!

Stop in for a FREE class during any of our regularly scheduled classes!

5:15, 6:15, 8:30, and 9:30 am

3:45, 4:45, 5:45, and 6:45 pm

Thursday, January 11th

FREE CLASS THURSDAY!!!

Partner Workout

10 min AMRAP

8/6-cal bike

8-Box Overs

8-DB Snatch

Rest 5 min

10 min AMRAP

8/6-cal row

8-air squats

8-KB Sumo DL HP

post rounds plus reps from each workout

*Relay style, one person works at a time*

 

 

 

Wednesday, January 10th Work it Wednesday!

Wednesday, January 10th

OPEN & PERFORMANCE
“Curve Ball”
For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (20/14)
80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans
60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans
40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans
20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans
FITNESS
“Curve Ball”
For Time:
200 Single Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (20/14)
160 Single Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (20/14)
120 Single Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (20/14)
80 Single Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (20/14)
40 Single Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (20/14)

Open Training-

HSPU Skill time

Tuesday, January 9th “Arm Day”

Tuesday, January 9th

1-Strength

Build to heavy power clean

2-Conditioning

“Arm Day”

21-15-9

-Hang Cleans Open(135/95) PERF(115/80) Fit(95/65)

-Strict Ring Dips

post time to board and FitChalk

 

Open Training-

Row Conditioning
On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest