Tuesday 12/12/2017

Sign up sheet for the potluck is at the front, Party is at 5pm Saturday!!!! Be there or be square!

Daily workout:
2 rds
10 prone rows
10 bird dogs
15 push ups
10 barbell press
then
3 minutes of double unders or 100 reps

Part A:
(25 minutes)
Press- 2-2-2-2
Push Press 2-2-2-2
Jerk 2-2-2-2

Go for broke today, hit PR”s in every lift if possible

Part B:
With max jerk weight
8 minute AMRAP
5 Deadlifts (use your max jerk weight)
8 push ups
12 box jumps 24/20

Monday 12/11/17

 

Warm-up:

Couch Stretch – 1 min per side

Squat w/ overhead reach – 4x per side

Babymakers – 10 reps

Pigeon stretch – 30 seconds per side

Air squats – 10 reps

Clean warm-up with empty bar

 

Part A:

Back squat

3 sets of 5 reps

 

Part B:

10 min AMRAP

10 pull-ups

50 double-unders

15 squat cleans (135/93)

Saturday 12/09/2017

Hell of a set up Lauren.

We are moving a few things around to get ready for a awesome 2018.  The front rig is not usable today so please don’t swing on it.  Thanks

Daily workout:
warm up:
10 pvc pass throughs
10 pvc overhead squats
10 pvc sotts press
10 push ups
10 scap pull ups
10 pull ups or ring rows

Part A:
8 minutes to work up to a heavy 3 RM Push press
then
8 minutes to work up to a heavy 1 RM Jerk

Part B:
20 minute AMRAP:
10 push ups
20 sit ups
30 goblet squats

Friday 12/08/2017


Why hello there medicine ball.

Daily workout:
warm up:
3 mins of foam rolling
then
2 rds:
20 banded good mornings
20 russian twist with kb (10 each side)
10 single leg DL with same KB

Part A:
Complete four rounds not for time, going up in weight each round of:

-Deadlift 8 reps

-10 bird dogs

-12 side hip raises

Part B:
Complete six rounds for not for time
Sled high handles down low back
8 box jumps
10 body weight lunges (5 each leg)

Thursday 12/7/17

Warm-up:

2 Rounds

Pigeon stretch – 30 seconds per side

Handstand hold – 1 min

Push-ups – 15 reps

Pull-ups – 8 reps

 

A.

5 rounds

Rope climb – 2 ascents

HSPU – 8 reps

Hollow rocks – 15 reps

B.

12 minute AMRAP

Sandbag carry – down/back x 2

Pull-ups – 10 reps

KB Swings – 15 reps

 

Wednesday 12/06/2017

Back on Snatches for three weeks, lets ease back in today with some power snatches.

HOODIES ARE IN, we have new hoodies just in time for the cold weather.  Hoodies are 45$

Daily workout:
warm up:
1 min couch stretch
10 pvc overhead squats
10 pull ups
10 Overhead squats with bar
10 pull ups
1 min couch stretch
then
3 mins of double unders or 100 reps

Part A:
20 minutes to work up in your Power Snatch 3RM

Part B:
open workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/53. power snatches, 15 reps

Tuesday 12/5/17

Warm-up:

Foam roll lats – 3 minutes

Then:

2 Rounds

Banded pull-aparts – 15 reps

Dislocates (with band) – 10 reps

Handstand hold – 1 minute

Column stretch – 30 seconds per side

 

Part A:

Strict Press  – 3 sets of 5 reps

 

Part B:

Single Arm DB Press – 3 sets of 8 reps

 

Part C:

5 Rounds

1 minute max slam balls (40/30)

1 minute max air squats

1 minute max calorie row

1 minute rest

 

Monday 12/04/2017

Esau Getting warmed up.

Daily workout:
clean warm up with bar
then
10 Front squats with bar
5 squats with overhead reach
10 scap push ups

Part A:
Front squat
5-3-2-1 5-3-2-1
Go up the second time around, push your limits today go for a max on the last rep

Part B:
Complete for time: 155/133
5-4-3-2-1
Bear complex (Pwr cl, FS, PP, BQ, PP)
10-8-6-4-2
Burpees over the bar

Saturday 12/2/17

Warm-up:

3 Perfect Stretch (each leg)
5 Inchworms
10 Shoulder dislocates
10 Overhead squats
10 Sotts press
10 Alternating lunges

Part A:

12 minute EMOM

Split Jerks – 2 reps

Working up to a heavy 2 reps

 

Part B:

24 Minute EMOM

Minute 1: 8 burpee box jump overs

Minute 2: 8 Chest-to-bar pull-ups

Minute 3: 8 DB thruster (50/35)

Friday 12/01/17

Warm-up:

Perfect-stretch – 3 per side

Babymakers – 10 reps

Pigeon stretch – 30 seconds per side

Banded good-mornings – 20 reps

Handstand practice – 1 minute

Leg swings – 10 per side

A.

Deadlift

Every 2 minutes for 10 minutes

Set 1 – 8 reps @ 50%

Set 2 – 6 reps @ 60%

Set 3 – 4 reps @ 70%

Set 4 – 2 reps @ 80%

Set 5 – 2 reps @ 90%

THEN

3 sets of 3 reps @ 75%

B.

6 rounds

Sled low handles/high handles

10 DB snatches (50/35)

35 double-unders