Monday, March 23rd “Step Brothers”

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“Step Brothers”
AMRAP 8
2 Power Cleans (135/95)
25 Double Unders
4 Power Cleans
25 Double Unders
6 Power Cleans
25 Double Unders
*Continue to go up by 2 Power Cleans
-OR-
“Open 15.4″
Post rounds plus reps to board

Strength- Back squat 5×3

Saturday, March 21st Saturday team wod!!

Saturday team wod!
Teams of 3
AMRAP 20
20 Goblet squats (55/35)
20 Chest-to-Bar Pull-Ups/pull ups ring rows
20-Deadlifts (185/125)

*One person runs 400m while other two work as a team.  Switch every 400m.

UR supplements will be at the gym from 8:30-noon!!! Stop in and check out some awesome no filler supplements.

10:15am yoga is canceled.  We will instead be offering a booty and abs bootcamp at the same time!!!

See you in the AM!!

Friday, March 20th “15.4″

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WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Your score will be the total number of repetitions completed before the 8-minute time cap.

Thursday, March 19th Bring a Friend day!

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Thursday, Marrch 19th

Bring a Friend day!!

teams of 2

5 min AMRAP (one team member completes a round while other person rests)

5- wall balls (20/14)

5-sit ups

rest 2 min

4 min AMRAP

5-KB deadlift high pull (athletes choice of weight)

5-ring rows

rest 2 min

3 Min AMRAP

5- Ball slams

5- Burpees

 

post rounds plus reps after each workout

Wednesday, March 18th Work it Wednesday!

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Wednesday, March 18th

Work it Wednesday!

OTM 20

min 1-:40 max airdyne cal

min 2-:40 max toes to bar (alt. knees to chest)

min 3-:40 max HSPU (alt. wall walks or pike push ups)

min 4-rest

post reps each round

Dont forget tomorrow is bring a friend/family member day!!!  We will have a bounce house for kids to play in during the PM classes.

Tuesday, March 17th “Happy Gilmore”

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Tuesday, March 17th

“Happy Gilmore”

For Time:
50 Calorie Row
50 Box Jumps (24/20)
25 Power Cleans (135/95)
25 Lateral Burpees Over the Bar

post time to board

Strength- Front squat 5×3 add weight as possible

post heaviest weight

Friday, March 13th “15.3″

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Friday, March 13th

WORKOUT 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.

For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.

For Masters and Teens, this workout is completed in reverse order, and their tiebreak time will be the point at which they completed their last wall-ball shot.

For Scaled options there is no tiebreak.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Thursday, March 12th Goat Day!

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Thursday, March 12th

Goat Day!

16 min EMOM

Min 1- choose a movement that needs work (discuss reps with coach)

Min 2- 200m run (scale distance as needed to finish run under 45 sec.)

post movement and accomplishments to board

 

Strength-

Deadlift 5×3

post weight to board

Wednesday, March 11th Work it Wednesday

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Wednesday, March 11th

1- Jump rope warm up 5 min

2-Work it Wednesday

100- Double under buy in (scale 3 min DU max effort or 200 singles)

then

60-sit ups

50-lunges

40-push ups

30-toes to bar

20-Push press (115/75)

post time to comments