11.28.13

Closed/OFF

11.27.13

Hump D-a-a-a-y-y-y!!! "How fit are you?" Test 2: Clean and Jerk 15 reps.  Your goal is to lift the heaviest weight possible for 15 continuous repetitions.  There is no time limit but the weight cannot be rested on the ground.  Resting at the hang, rack, or overhead is O.K.  At the ground, the athlete must touch and go.  The score is exactly the load lifted.  *Extra work: perform a second round for 12 reps, and a third round for 9 reps, resting as needed between rounds.

11.26.13

Lets "ROWL!" time for your first Rowling lesson :)  then, 20-min AMRAP of 20 Burpees, 30 Sit Ups, 40 Air Squats, Run 300m.

11.25.13

Strength: Reference 9.30, 10.9, 10.18, 10.28, 11.6, 11.15. Back Squat 5, 5, 5 +. Conditioning: 7-min AMRAP of: (Buy-in Push Jerk x 30 reps @ 95#/135#) 10 x KBS @ 16k/24k, 10 x Push-Ups. Extra Strength: CORE

11.24.13

OFF/Closed

11.23.13

Open Gym 8am - 10am

11.22.13

TGIF! Strength: Reference 11.4, 10.16. Beg - Hang Power Snatch 5 x 3, add 2-5lbs. Int/Adv - Hang Snatch or Hang Power Snatch 1-RM. Conditioning: Prowler Races! Record fastest 100-m prowler dash. Men's Rx'd V-Sled + 90lbs, Women's Rx'd T-Sled + 90lbs.  Extra Strength: Front Squat 5 x 3.

11.21.13

Thirsty Thursday! 1.) 20-minutes: Learn and practice the Turkish Get Up (TGUP) with a dumbbell or kettlebell.  Perform 30-40 repetitions with light to moderate weight.  2.) Conditioning: 10-min AMRAP of 1 x Push Up, 1 x Box Jump (20"/24"), 2 x Push Ups, 2 x Box Jumps, 3 x Push Ups, 3 x Box Jumps, 4 x Push Ups, 4 x Box Jumps, etc ... continue adding one rep to each round for ten minutes. Score total reps.

11.20.13

Hump D-a-a-a-y-y-y!!! Strength: Bench Press Reps Test! Men choose from 225# (NFL Combine standard), 185# or 135#. Women choose from 95#, 75# or 45#. Conditioning: 8-min AMRAP of Deadlift 315#/205# x 5 reps, DU x 25 reps. Extra Conditioning: "Short Tosh"

11.19.13

Complete four (4) 4-minute rounds, with one minute of rest in-between rounds: Run 300m, 30 x KBS @ 16k/24k, max rep burpees. *Score lowest round of burpees.

11.18.13

Strength: Reference 10.02, 10.21. Beg – 5 x 3 Hang Power Clean add 2-5lbs. Int/Adv – Hang Power Clean or Hang Clean 1-RM. Conditioning: “Karen” 150 WBS @ 14#/20# for time (10-min time cap). 

11.16.13

Open Gym 8a-10a

11.15.13

TGIF! Strength: Reference 10.9, 10.28, Press 5, 5, 5+ *4th set max rep push press *5th set max rep push jerk.  Conditioning: 5-min AMRAP of *Buy-in 25 x Slam Balls, then 20 x Mountain Climbers, 10 x KBS @ 16-kilos, 24-kilos. Extra Strength: Back Squat 5, 5, 5+