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Tuesday, June 14th, 2016 Make this part of the Warm-Up Team – Three by Four or Five 3 x 400M Run or 3 x 500M Row Partner Up. Your rest is their run. You should be running/rowing at about 80% effort level. Core Strength Work 3 Sets of: 10 V-Ups 10 Russian Twists w/KB 10 Elevated Presses w/KB Plank for 60 seconds and then rest for 2 minutes between sets. Workout of the Day 12 Minute AMRAP – Get to 10! 1 Power Clean 1 Burpee Over Bar 2 Power Cleans 2 Burpees Over Bar Are you pickin up what we are putting down ;)… Fitness: 65/95 LB Barbell Performance: 95/135 LB Barbell Competition: 115/165 LB Barbell
Workout of the day for April 18th, 2016. Strength: 20 Back Squats or find your One Rep Max. Remember to add 5 LBS to your weight from last week. Metcon: 15 Minute AMRAP “Simple Dimple” 10 Push-Ups 20 Squats 30 Double Unders Cash Out: 99 Partner Sit-Ups
Workout of the day for Thursday March 31, 2016 Strength: Snatch complex 3 sets of 3 Hang power snatch Hang squat snatch Full squat snatch from ground Metcon: Tabata Rowing KB swings Double unders Wallballs
Workout of the day for Monday March 14, 2016 Strength: Box squats 5-5-5-5-5 Keep it light! Metcon: 6 min amrap 5 snatches 25 double unders *3 min rest* 6min amrap 2 muscle ups 20 air squats *3 min rest* 6 min amrap 10 dumbbell push presses 20 sit ups Fitness: 45/65 Singles 3 ring rows + 3 dips = 1 MU 15/20 DB Performance: 65/85 3 pull ups + 3 dips = 1 MU 25/35 DB Competition: 85/105 35/45 DB
Workout of the day for Monday, January 18, 2016 Benchmark Week – 1 Rep Max Back Squat We recommend using the following rep scheme to find your new 1 Rep Max Back Squat. Get your body very warm. You should feel mobile and strong. When you complete the following sets do it with the mind frame of being aggressive. If you walk up to the bar like it’s gonna be heavy, it’s gonna be heavy. Walk up to the bar, set your hand and feet, unrack it and back squat it like you own it. We know this sounds silly but we see it all the time. 5@50%, 3@65% and then singles the rest of the way. We are looking for a pretty 1 Rep Max. We will stop you and/or ask you to remove the weight if your form starts to fail. The goal is to lift weight with proper form. Conditioning – 1-10 Push Ups 1 Walking Lunge (1 step on each foot = 1 rep)
Workout of the day for Tuesday, January 5th, 2016 OLY – Snatch Warm up to a moderate weight. 11 Minute EMOM (every minute on minute) Odd Minutes – 2 Snatch Even Minutes – Double Unders METCON 7 Minute AMRAP 5 Shoulder To Overhead (Alternate between Push Press and Jerks each round) 15 KB Swings Fitness 50 Singles 35/65 LB Barbell (shoulder to overhead) 8/12 KG KB Performance 30 Double Unders 65/95 LB Barbell (shoulder to overhead) 8/12 KG KB Competition 50 Double Unders 110/155 LB Barbell (shoulder to overhead) 26/24 KG KB
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