Archive for: August, 2016

Thursday September 1, 2016

Sara
You guys work tremendously hard. Don’t forget to celebrate the little victories. Take a few seconds today to look back at how far you have actually come.
4RFT
400M Run
15 Burpee Box Jumps
12 Minute EMOM
40 Second Hollow hold
40 Second Double Unders
40 Seconds of V Ups

Wednesday August 31, 2016

Stephanie

“You need to put the work in, even on the days you don’t want to.”

A. For Time – No Rack
20 Back squats @ 155/105
20 Back squats @ 185/135
20 Back Squats @ 225/155

B. For Time
20 Squat Cleans @ 155/105
20 Squat Cleans @ 185/135
20 Squat Cleans @ 225/155

C. For Time
20 OHS @ 95/65
20 OHS @ 115/75
20 OHS @ 135/95

D. 50 Strict C2B for Time
*Every time you break 3 HSPU

Tuesday August 30, 2016

Amanda
“It doesn’t need to be pretty to be effective”

A. 4 Rounds
60 Second Plank then 3 Split Jerks
*2 minutes rest after each round

B. 0-5 Minutes
25 Thrusters @ 75/55
15 T2B
5 Burpees

10-15 Minutes
20 Thrusters @ 95/65
15 T2B
10 Burpees

20-25 Minutes
15 Thrusters @ 135/95
15 T2B
15 Burpees

Monday August 29, 2016

Brad

World-Class Fitness in 100 Words:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
– Coach Greg Glassman

A. 5×7 Back squats
 
B. 10 Minute AMRAP
30 Double Unders
15 Power Snatches @ 75 / 55

Sunday August 28, 2016

Chris
You choose how you see things: Do you see obstacles or opportunities?
A. 0-8 Minutes
1 Squat Snatch Every 30 Seconds
B. Mary –  20 minute AMRAP
5 HSPU
10 Pistols
15 Pull Ups

Saturday August 27, 2016

Natalie
“Change your habits, change your future”
A. 1 Clean and Jerk EMOM x 10 Minutes *No PR attempts until at least minute 7
B. 10 Minute EMOM
Odd: 15 T2B
Even: 15 Wallball @ 20/14
 
3 Minute Rest
10 Minute EMOM
Odd: 15 Burpees
Even: 15 Power Cleans @ 95/65

Friday August 26, 2016

Marcus

“You workout like a professional athlete but you recover like a participation trophy athlete”

A. Front Squats 4 Rounds of the Following
5@50%+10lbs
5@65%+10lbs
5@75%+10lbs
B. 0-10 Minutes
10-8-6-4-2
Power Snatches @ 135/95
C2BPU
 
10-17  Minutes
10-8-6-4-2
OHS @ 95/65
Pull Ups

Thursday August 25, 2016

IMG_6649

“For those of you who stop short and let your last few meters roll to the end…don’t.”

A. 12 Minute EMOM
Min 1: 5 Pendlay Rows
Min 2: 15 Ring Push Ups
Min 3: 15 Hollow Rocks
B. 5 sets of
60 Second plank then 300M Row. 2-3 minutes rest in between sets

Wednesday August 24, 2016

Bob
“You don’t always need a plan, sometimes you just need balls. Toughen up”
A. 2 Minutes of Double Unders
    1 Minute of Rest
    2 Minutes of Double Unders
B. 1 Complex every 90 Seconds x 8
Squat Clean + Hang Squat Clean + Split Jerk @ 80%
C. 7 Minute AMRAP
3 Clean and Jerks @ 135/95
3 Ring Muscle Ups
6 Clean and Jerks @ 135/95
3 Ring Muscle Ups
9 Clean and jerks @ 135/95
3 Ring Muscle Ups
12 Clean and Jerks @ 135/95
6 Ring Muscle Ups
15 Clean and Jerks @ 135/95
6 Ring Muscle Ups
18 Clean and Jerks @ 135/95
6 Ring Muscle Ups
etc

Tuesday August 23, 2016

Lewis
“What are you doing between training sessions to support your training?”
A. 5×3 Push Press (5 lbs heavier than last week)
B.  2 Rounds For Time
25 Deadlifts @ 225/155
800M Run
50 Lunges
400M Run
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