Archive for: September, 2016

Sunday October 2, 2016

Michelle
“Believe you are worthy of great things”
A. Track workout @ Unionvale Middle School at 10 and 11. Rain or Shine

Saturday October 1, 2016

#SquadGoals
“You are stronger than you know.”
A. 1 RM Snatch
B. 1 RM Clean and Jerk
C. 7 Rounds
200M Run
7 C2BPU
7 Front Squats @ 135/95
7 HSPU

Friday September 30, 2016

Keith
“Steel isn’t forged in cool waters, or on a beach with a Corona in hand, or on a bed watching Netflix. Steel is iron held in high heat. It burns before it strengthens.”
A. 4 Rounds: 30 Second Hollow hold then 3 Front Squat
B.
5 Minute AMRAP
200 Double Unders
12 Thrusters @ 95/65 / 12 Burpees
5 minute AMRAP
150 Double Unders
9 Thrusters @ 115/75 / 9 Burpees
5 Minute AMRAP
75 Double Unders
6 Thrusters @ 135/95 / 6 Burpees
*5 Minute rest in between AMRAP

Thursday September 29, 2016

DJ
“Strong Starts in the mind, but certainly doesn’t end there or stay there”
A. 5 Sets: 15 Cal Row then 3 Push Jerks
B. 12 Minute EMOM
Min 1: 6 Deadlifts @315/225
Min 2: 12 Ring Rows
Min 3: 6 Boxjumps @ 30/24
Min 4: 12 HSPU
C. Cash out – 50 Cal Row

Wednesday September 28, 2016

Claudia
“See, I got a barbell. And I got some bumpers. Which means I got me.”
A. 5 Burpees EMOM then 1 Squat Clean. Add 10 lbs every minute until failure RX @135/95 – Scaled at 95/65
B. 3 x 1 Minute AMRAP Clean and Jerk @ 135/95 (1:1 Rest)
C. 3 Minute Plank

Tuesday September 27, 2016

Amanda
“You can always do more than you think you can. The hardest part is actually within your own head.”

A. 10 Minutes to find a heavy snatch complex Snatch Complex: 1 Squat Snatch + 1 Hang Squat Snatch + 2 OHS

B. For Time:
1 Round – 800M Run, 80 Double Unders, 42 Wallball @ 20/14
2 Rounds – 400M Run, 40 Double Unders, 30 Wallball @ 20/14
3 Rounds – 400M Run, 20 Double unders, 18 Wallball @ 20/14

*Bonus* – 6×3 Bench Press

Monday September 26, 2016

Chris Auriana
“You should be able to overhead squat as much as you can power clean”

A. 5×7 Back Squats +10 lbs from last week

B. 7 Minute AMRAP
5 HPC @ 135/95
10 S2OH @ 135/95
15 T2B

*Bonus* Tabata – GHDSU / Back Extensions

Sunday September 25, 2016

A. 15 Minutes to work on gymnastics. Clean up your movement
HSPU – 3-5 EMOM
C2B – 3-5 EMOM
Muscle Ups – 1 EMOM
Pistols – 6 EMOM
T2B – 5 EMOM

B. 50 Turkish Get Ups (Not For Time)

Saturday September 24, 2016

Ana
Pick up the bar. Pick up the bar. Pick up the bar. Pick up the bar. Pick up the bar.
A. Macho Man – 20 Minute EMOM
3 Power Cleans
3 Front Squat
3 Push Jerk
 
You must go at least 15 Rounds. Capped at 20. Penalty for not finishing 15 Rounds is 50 Burpees

Friday September 23, 2016

Anita and Stephanie

“What holds most people back is their fear of pain, not the pain itself. It’s a mind game, and they lose. Don’t be most people. Be stronger-in mind and body.”
A. Big Clean Complex: 4 sets of the following
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean+ Squat Clean + Push Jerk + High Hang Squat Clean + Hang Squat Clean + Squat Clean+ Split Jerk
One set of all 12 reps. Do not drop the bar during the entire set. Increase weight after each set.
B.  5 Minute AMRAP
50 Wallball Buy in then
12 OHS @ 95/65 / 12 Burpees
5 Minute Rest
5 Minute AMRAP
35 Wallball buy in
9 OHS @ 115/75 / 9 Burpees
5 Minute Rest
5 Minute AMRAP
6 OHS @ 135/95 / 6 Burpees
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