Wednesday, September 28, 2016

***Yoga – 10 AM***
***Cardio Load – 3:30 PM***

Strength
Strict Press
4 x 4 @ 80% – Rest 1:30

-or-

Push Press
5 x 3 – climbing

Conditioning
10 Rounds for Time
(20 Minute Cap)

5 Shoulder to Overhead (155/105 lbs) (Rx+ 205/135 lbs)
5/3 Ring Muscle-ups
30 Double Unders

*Scale Ring Muscle-ups with Bar Muscle-ups or Pull-ups x 2.
*Scale Double Unders with Power Jump Singles.

Saturday, September 24, 2016

8 AM
Open Gym

9 AM
Partner WOD

For Time
100 KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
100 Sit-ups
100 Handstand Push-ups
100 Back Squats (135/95 lbs) (Rx+ 185/125 lbs)

*While Partner A works, Partner B will Run 200m.

10 AM
Hero WOD

“Justin”

For Time
30-20-10
Back Squats (Bodyweight)
Bench Presses (Bodyweight)
Strict Pull-Ups

herojustin

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

Friday, September 23, 2016

***Cardio Load – 3:30 PM***

Strength
10 Minute EMOM
3 Tap & Go Power Cleans

Conditioning
-19 Minute Clock-

7 Minute AMRAP
7 Power Cleans (135/95 lbs) (Rx+ 185/125 lbs)
7 Ring Muscle-Ups

-Rest 2:00-

5 Minute AMRAP
5 Power Cleans
5 Ring Muscle-ups

-Rest 2:00-

3 Minute AMRAP
3 Power Cleans
3 Ring Muscle-ups

*Scale RMU with Bar Muscle-ups or Pull-ups x 2.

Monday, September 19, 2016

***Cardio Load – 3:30 PM***
***Basics – 6:30 PM***

Strength
Back Squat
4 x 5 @ 75% – Rest 1:15

-or-

Thruster
5 x 3 – Climbing

Conditioning
For Time

9-6-3
Thrusters (135/95 lbs) (Rx+ 185/125 lbs)
2-2-2
Rope Climbs

-then-

12-9-6
Thrusters (115/75 lbs) (Rx+ 165/110 lbs)
2-2-2
Rope Climbs

-then-

15-12-9
Thrusters (95/65 lbs) (Rx+ 135/95 lbs)
2-2-2
Rope Climbs

*Scale Rope Climbs with Rope-ups x 3 or Ring Rows x 5.
*You must wear shin protection to climb the ropes.