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IMG_7271sumo squat to stand x 12
TGU x 3/side
Partner strict T2B or straight leg raises x 10

FITNESS & PERFORMACE

A.1 Front rack forward lunge steps x 10 x 3 sets
A.2 weighted feet elevated horizontal ring row x 10 x 3
A.3 15 sec Burpees AFAP x 3
+

Large Classes: start with different amraps
5 minute amrap @80% effort
10 cal row
10 Ring dips/pushups

rest 3 minutes

5 minute amrap @ 90%
15-12-9-6-3
PC @ 115/75# or KBS 55/35#
S2OH @ 115/75#
*if you did the workout yesterday then sub in S2OH for box jumps, 24/20″

rest 3 minutes

5 minute amrap @ max effort
1k row
amrap burpee over the erg in rest of time

“Sweat Sesh”
8K row
*increase intensity every 1K to 90% for final 1K

CLASSES TODAY: 3:30 & 4:30 only

sumo squat to stand x 10
x-band walks x 10/side
wall angels x 15
bottoms up kb press x 5/side

FITNESS

A. Wide Grip RDL x 5 @ a tempo of 33×1 x 5 sets
+
3 cg bench
20 sec. aB sprint @ max effort
rest 2:30 x 3 rounds
+
8 minute amrap
50/40/30/20/10
double unders or jump rope singles
sit ups

PERFORMANCE

A. Snatch Pull + Snatch from pause above knee w/ vertical shin position 1+2 – Every 75 seconds x 5 sets
+
3 cg bench
20 sec. aB sprint @ max effort
rest 2:30 x 3 rounds
+
8 minute amrap
50/40/30/20/10
double unders
sit ups

The gym will be closed for all Monday 1/26 afternoon/evening classes until further notice due to the impending storm.  Check here and facebook for updates on tomorrow.

9am class is moved to 9:30, Our regular coach is sick and that is the earliest a coach can get there.  We apologize for the inconvenience.

ARE squats x 2 rounds

lateral goblet squats x 10/leg
kip swing on rings… staying hollow and tight x 10
v-ups x 30

FITNESS

A. BS; 3 reps x 5 sets.. building from last week
B. 8-10 minute EmOM =
odd = 5 -7 ring rows – feet elevated @ 2021 tempo or weighted
even = 20-30 sec. of double under work.. body positioning focus here
+
10 minute amrap
15 cal row
10 squat thrust
5 DB thrusters or kb thruster… use equipement that allows for best rack position throughout the movement

PERFORMANCE

A. BS; 85-90% x 1 rep x 3 sets
B. 8-10 minute EmOM =
odd = 10 perfect pull ups or CTB pull ups or 2-3 MU (you can do more or less reps if needed.. but focus on perfect body positioning here)
even = 20-30 sec. of double unders.. body positioning focus here
+
3 rounds for time
20 cal row
10 barbell facing burpees
5 thrusters, 135/95#

ARE squats w/ kb in goblet position x 2 rounds
Handstand hold x 30-45 sec.
v-ups x 20
TGU x 3/side

+
FITNESS
A. BN Snatch grip push press + OHS ; 2+1 x 4 sets
B. Front Squat – every 2 minutes for 6 minutes do 3 reps @ 32×1 tempo
+
2 rounds for time of:
20 ring rows
20 cal row
40 walking-lunge steps
40 cal on AB

PERFORMANCE

A. BN Snatch grip push press + OHS – build a tough tough single over 3 attempts
B. Front Squat – every 2 minutes for 6 minutes do 3 reps @ 75-80%
+
2 rounds for time of:
20 dB renegade rows @ 40/20# per hand
35 cal row
75 walking-lunge steps
100 double unders

*large classes start at different stations

Outlook.com WP_20141103_005Sumo Squat to stand
banded good mornings.. focus on the hip hinge
wall angels
plank walk outs – no ext.

FITNESS
A.1 Snatch Grip RDL x 5 reps x 3 sets, rest 60 seconds
A.2 Horizontal ring row x 7 reps x 3 sets, rest 60 seconds
+
3 push press @ tough weight
15 sec. aB sprint @ max effort
rest 2 minutes x 4 rounds
+
9 minute amrap
KB DL
Sit ups
Jump rope singles

3,3 ,3 / 6,6,6 / 9,9,9 / 12,12,12… etc..

PERFORMANCE

A. Power Snatch – from pause @ knee (vertical shin) x 3 reps x 7 minute EmOM — anything more then bar counts.. build over the 7 minutes.. level off where you need to here
+
3 push press @ tough weight
15 sec. aB sprint @ max effort
rest 2 minutes x 4 rounds
+
9 minute amrap
Dl, 185/125
T2B
double under

3,3 ,3 / 6,6,6 / 9,9,9  / 12,12,12… etc..

“Sweat Sesh”
20 minutes
1 mile on AD
50 double unders
60 sec. plank hold – on elbows

rest 5 minutes

20 minutes
2K row
2K ski erg
max cal on aB to finish

single leg kb RDL x 5/side
Sumo squat to stand x 10 (heels elevated with tight hips and back)
forward wall slides x 15
x-band walks x 10/side
+
A.  Power Clean from pause above knee x 2 reps EMOM x 6 minutes – build off feel each set.. working on good positioning and pulls
B.  Snatch Grip RDL x 5 reps x 3 sets @ 23×1 tempo
+

FITNESS
“50 shades ”
15 minute amrap
150 walking lunge steps
100 jump rope singles
50 cal row
25 sumo DL

PERFORMANCE
“50 shades ”
For time:
150 walking lunge steps
100m burpee broad jump
50 cal row
25 DL @ 225/155
*sweat sesh
4 minutes on the AD for max calories
rest 2 minutes
x10 sets

single leg KB DL x 10/leg
goblet squats x 10 w/ 2 sec. pause
Weighted ankle dorsiflexion work x 20 sec.
Banded face pull ups x 15

Fitness/Performance

A.1  Clean pull + Power Clean; 1+1 x 4-5 sets
A.2  Jerk dip @ 22×1 + Split Jerk; 1+1 x 4-5 sets
B.  TGU x 20 reps – alternating every rep … slow and steady effort
+
from 0:00 – 3:00
2 rounds of
10 box jumps, 24/20″
15 wall balls, 24/20″

from 3:00 -6:00
2 rounds
10 box jumps, 24/20″
15 wall balls, 20/14#

from 6:00-9:00
10 box jumps, 24/20″
15 wall balls, 20/14#

from 9:00 – 12:00
2 rounds
10 box jumps, 24/20″
15 wall balls, 20/16#

Sweat Sesh
5K row TT

ARE squats x 2 rounds
x-band walks x 10/side
bottoms up press x 10
plank walk outs x 15

Fitness

A.1  Front rack forward lunge step x 10 (5/side) x 3 sets, rest10 sec.
A.2  Static chin over bar hold – accumulate 15 sec. x 3 sets, rest 20 sec.
A.3  belly to wall hold x max effort x 3 sets, rest 60 sec.
+
20 minutes on the clock – top of every 5 minutes complete the following @ 85% effort
15/12 cal row
15 jumping pull ups
30 ft. farmers walk
15/12 cal row

Performance

A.1  Front rack forward lunge step x 10 (5/side) x 3 sets, rest10 sec.
A.2  2 rope climbs x 3 sets, rest 30 sec.
A.3  belly to wall hold x max effort x 3 sets, rest 60 sec.
+
20 minutes on the clock – top of every 5 minutes complete the following @ 85% effort
15/12 cal row
15 pull ups
50m FW  @70/55# per hand
15/12 cal row

*if you are a strong rower then move up to 20/15 calories on rower each time

sumo squat to stand x 10
TGU x 3/side
Single leg DL x 5/side

Fitness

A.  2 position PS (hip + top of knee)1+2 x 6 minute EmOM
+
5 CG bench press – immediately into
15 sec. aB sprint @ max
rest 2:30 minutes x 5 rounds
+
7 minute amrap @ max effort
10 KB sumo DL’s
10 plank walk outs
20 jump rope singles

Performance

A.  2 position PS (hip + top of knee)1+2 x 6 minute EmOM
+
5 CG bench press – immediately into
15 sec. aB sprint @ max
rest 2:30 minutes x 5 rounds
+
7 minute amrap @ max effort
10 DB power snatch; 55/30# (5/arm – alternating each rep)
30 double unders

*scale up to 70/55# if you can go unbroken with the weight with no press outs

“Sweat Sesh”
4 minutes on the AB @ 80% effort
rest 2 minutes
5 rounds