Sunday, June 25, 2017

Monday




Back Squat
5 rounds of 5 reps at 70%++ of 5 rm


4 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups Rx+/20 pull-ups Rx

Scale: ring rows

Thursday, June 22, 2017

Friday




Bench press
5 rounds of
5 reps at 70%+ of 5 rm (add weight to last week)
3-5+ strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


Tabata
Pull-ups
Dips
Sit-ups
Aim for consistent rep numbers each round

Wednesday, June 21, 2017

Thursday




EMOM 10
Hang squat snatch
Snatch

Work on the skill and get consistent as you work up.
Then:

6 rounds for time of:
65-lb. squat snatches, 12 reps
11 push-ups 
11 OTS slam balls AHAP

Tuesday, June 20, 2017

Wednesday

Great option for opening the shoulders


20 reps front squat -- work up to your max!


3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders*
Row 500/400 meters

*there will be scaling options 

Monday, June 19, 2017

Tuesday




Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the fifteen reps.

Sunday, June 18, 2017

Monday

RGB RBG


Back Squat
5 rounds of 5 reps at 70%++ of 5 rm


Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, heavy
18 wall-ball shots, 20/14-lb. ball
17 burpees, over the bar

No deadlifts on Tuesday

Friday, June 16, 2017

Weekend



Alyssa is going to teach a super fun workout tomorrow that'll be great for family and friends, so bring your dad!  There will be a discount for the drop-in fee, just $10!

Thursday, June 15, 2017

Friday



Bench press
5 rounds of
5 reps at 70%+ of 5 rm (add weight to last week)
3-5+ strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

Wednesday, June 14, 2017

Thursday




5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of rowing (calories)
Rest 1 minute

Tuesday, June 13, 2017

Wednesday




4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit-ups

Monday, June 12, 2017

Tuesday



Snatch (split snatch OK)
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Sunday, June 11, 2017

Monday



Back Squat
5 rounds of 5 reps at 70%++ of 5 rm


4 one minute rounds
3 heavy thrusters
Shuttle sprints
Max set chest to bar pull-ups
Rest 2 minutes

Scale run and pull-ups so you can get at least three pull-ups; jumping pull-ups allowed today.

Thursday, June 8, 2017

Friday

Jeanine and Adam both got their first kipping handstand push-ups today!


Get back in the gym and get some intensity in your summer!  Returning students get 30% off the regular monthly membership for June.


Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5+ strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


3 rounds for time of:
20 one-legged squats with a 45-lb. dumbbell, alternating
30 GHD sit-ups (scale abmat sit-ups)

Be smart about doing more GHD sit-ups than you are doing regularly.
And of course, if you can't do weighted pistols, do unweighted pistols.  If you can't do unweighted pistols work with a box.

Wednesday, June 7, 2017

Thursday

Getting strong!


21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups

Wednesday



5 rounds for reps of:
1 minute of 75/55-lb. sumo deadlift high pulls
1 minute of 75/55-lb push presses
1 minute of rowing

Rest 1 minute

Monday, June 5, 2017

Tuesday




Squat clean and split jerk
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Monday



Back Squat
5 rounds of 5 reps at 70%++ of 5 rm

4 rounds
20 good mornings or RDLs
30 double unders or 90 single unders
3-5  burpee pull-overs (or burpee toes to bar)

Thursday, June 1, 2017

Friday



Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5+ strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


AMRAP 12
12 toes to bar/knees to elbows
20-30 second hanging pike or tuck hold
12 thrusters 65/45#
Wall walk-up plus 20-30 second handstand hold