• Tuesday, 101618

    Weightlifting:

    A1. CG deadlift : heavy 3-5 rep (once break floor each rep there after only lowers to 1-2” off floor before standing up next rep) x 3-4 sets

    A2. burpee broad high jump x 2 (2nd jump up to box)

    #

    Conditioning:

    4 rds

    400m run

    50’ DB OH Walking lunge 50/35 (1 db kicked OH and one in front rack. 25’ with one arm then switch to other arm overhead)

    6 hang power cleans 205/133

    *modify accordingly for unbroken stations

    #

    Post class:

    BE Complete
    A1. DB Bench Press: x8-10 reps w/tempo 3.1.x1
    +
    A2. Wide grip invert rows w/3 sec decent: x(-2) reps
    x4 sets
    B1. 40ft Waiters **both
    +
    B2. Lying wall press: :20-:30 sec
    x4 sets
    C1: Lateral box step overs w/vest: x16-20 reps
    +
    C2. Double KB front rack squat hold:60-:90
    x4 sets
  • Monday, 101518 Fu

    Announcement:

    A. Please welcome Sean to the coaching Staff! Sean has started interning and we are very excited to have him on board.

    B. New Shirts Arriving this afternoon

    #

    Function:

    Weightlifting:

    A. Front SqT 3.2 cluster @31X1 – :10 count between cluster sets

    B. 7 min clock

    750m row

    Then, amrap

    6 wall balls

    6 weighted sit-ups

    6 no push burpee

    Post class;

    BEcomplete

  • Saturday, 101318

    A. Ring support hold x :15-:20

    A2. Dual waiters carry 60′ – slow walk

    X 5 supersets

    C. 16 minute AMRAP

    Devil Press (50, 35lbs)
    Alt. DB Step-ups (24, 20in)

    2/2, 4/4, 6/6, 8/8, 10/10, etc

  • Friday, 101218 Fu/Fi

    Someone say it was Friday?

    #

    New shirts will be in today / tomorrow and available for purchase!

    #

    Function / Fitness:

    A. SqT Clean + FS + Hang SqT clean + FS; build to max for the day

    B. Amrap 10

    10 goblet squats 70/53. 53/35

    10 weighted sit-ups 30/20 db

    2 wall walks / 10 hspu

    #

    Post class:

    Weightlifting:

    A. Jerk Drive – 3×5@100% of front SqT

    B. Split Jerk: Emom x 10 x 2 reps at 70-75%

    #

    Becomplete:

    A. 10-15 min bike. First 1/2 as :30/:30 ; finish at recovery pace

    B. 100 banded scap squeezes +

    50 pvc dislocates + 3 min HS hold accumulate + crossover symmetry protocol

  • Thursday, 101118

    Team Thursday

    A. Clean + hang clean + Jerk in 13 min

    Rest 2-3 min

    B. 0-10 min mark

    2 rds or amrap

    100 Du

    50/40 Bike Cal

    25 clean and jerks 155/108

    Rest 2-3 min

    C. Alt 1/1 – amrap 10

    5 burpees

    7 pull-ups. (C2b for those teams able to sustain)

    9 wall balls

  • Wed, 101018

    Conditioning:

    :30 dB manmakers 50/35’s

    :30 burpees over DB’s

    1 min row

    Rest 4-5 min x 5-6 rds

    #

    Post class:

    Running:

    800-400-400-400-800

    Rest 1/1

    #

    Gymnastics:

    6 rds afap

    10 cal ski erg

    1 legless rope climb (high as u have)

    10 alt pistols

    *legless up and down