Friday, August 4, 2017

***STAY HYDRATED!***

***Cardio Load – 3:30 PM***

Strength
Hang Power Clean
5 x 3 – Across, Heavy

*No more than 2:00 of rest between sets
*Do not bounce the bar off of your thighs on these sets.

Conditioning
-10:00 EMOM-
5 Hang Power Cleans
5 Front Squats

Weight: 165/110 lbs, Rx+ 205/135 lbs

*Sets should ideally be performed unbroken once the bar has left the floor.
*If the clock catches you, perform an AMRAP with the remaining time.

Thursday, August 3, 2017

***STAY HYDRATED!***

***Yoga – 11 AM. Free to members! $5 for drop-ins. Childcare provided!***

Conditioning
For Time
(35:00 Cap)

400m Run w/ MedBall (20/14 lbs)
7/5 Strict Pull-ups
100m R Hand Farmer’s Carry (55/35) (Rx+ 70/55)
5/3 Rope Climbs
400m Run w/ MedBall
7/5 Strict Pull-ups
100m L Hand Farmer’s Carry
5/3 Rope Climbs
400m Run w/ MedBall
7/5 Strict Pull-ups
100m R Hand Farmer’s Carry
5/3 Rope Climbs
400m Run w/ MedBall
7/5 Strict Pull-ups
100m L Hand Farmer’s Carry

Wednesday, August 2, 2017

***STAY HYDRATED!***

***Cardio Load – 3:30 PM***

Strength
Strict Press
4 x 2 @ 90%
*Rest 2:30

Conditioning
For Time
Buy-In
150 Double Unders

-then-

10-8-6-4-2
Push Press (135/95) (Rx+ 185/125)
100-80-60-40-20
Handstand Walk (in feet)

-then-

Cash-Out
150 Double Unders

*Scale Double Unders with Power Jump Singles.
*Scale Handstand Walks with Bear Crawls x 2.

Monday, July 31, 2017

***STAY HYDRATED!***

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

***Basics – Our first Basics class for August will be on the 7th (the first Monday of the month)***

Strength
Back Squat
4 x 2 @ 90%
*Rest 2:30

-or-

Paused Overhead Squat
6 x 1 – Climbing

Conditioning
For Time
21-15-9-6-3
Overhead Squats (95/65) (Rx+ 135/95)
Burpees
Toes to Bar

Saturday, July 29, 2017

***STAY HYDRATED!***

8 AM
Open Gym

9 AM
Partner WOD

3 Rounds for Time
50 Air Squats apiece
Run 100m
40 Pull-ups (Rx+ CTB)
Run 100m
30 Handstand Push-ups apiece (Rx+ Strict)
Run 100m
20 Muscle-ups
Run 100m
100 Double Unders apiece
Run 100m

*Scale HSPU with Strict DB/KB Press.
*Scale Muscle-ups with Ring Rows + Ring Dips.
*Scale Dubs with Power Jump Singles.

10 AM
Open Gym

Friday, July 28, 2017

***STAY HYDRATED!***

***Cardio Load – 3:30 PM***

Strength
10 sets
1 Hang Power Snatch
1 Power Snatch

Conditioning
For Time
15-12-9-6-3
Power Snatches
*20/15 Push-ups after each round.

Weights:
15: 95/65 lbs, Rx+ 115/80 lbs
12: 115/80 lbs, Rx+ 135/95 lbs
9: 135/95 lbs, Rx+ 165/110 lbs
6: 155/105 lbs, Rx+ 185/125 lbs
3: 175/115 lbs, Rx+ 205/135 lbs

Thursday, July 27, 2017

***STAY HYDRATED!***

***YOGA – 11 AM. Free for members! $5 for Drop-ins. Childcare provided!***

***Basics – 6:30 PM***

Conditioning
-30:00 AMRAP-
18/15 Cal Row (Rx+ 21/18)
15 Box-Overs (24/20) (Rx+ 30/24)
15/12 Cal Bike (Rx+ 18/15)
5/3 Rope Climbs
500m Run (15 Wall Touches if it’s raining)

*Scale Rope Climbs with Ring Rows x 5.

Wednesday, July 26, 2017

***STAY HYDRATED!***

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

Strength
Deadlift
4 x 3 @ 85% – Rest 2:00

Conditioning
For Time
21 Deadlifts (225/155) (Rx+ 275/185)
30 Double Unders
30 Toes to Bar
30 Double Unders
15 Deadlifts
30 Double Unders
20 Toes to Bar
30 Double Unders
9 Deadlifts
30 Double Unders
10 Toes to Bar
30 Double Unders

*Scale Double Unders with Power Jump Singles.