6-29-13

Warm Up: 3x 4 position burpees, 10 jumping ring dips, 10 ring rows

Strength: 1 RM jerk

Metcon: mystery 

6-27-13

Warm Up: 3x Parking Lot Loop, 10 Good Mornings, Duck Walks, Bear Crawls

Strength: 1 RM Sumo Deadlift

MetCon: 10 Min AMRAP
                10 SDHP
                30 Double Unders

 

6-25-13

Warm Up: 3 x 10 Burpees, 10 Ring Rows, Agility Ladder into Sprint

Strength: 4x10 Front Squat

MetCon: 10 Min Time Cap
                 15 Shoulder To Overhead (95/65)
                 25 Pull Ups
                 35 Wall Balls
                 25 Pull Ups
                 15 Shoulder To Overhead (95/65)
                

6-22-13

Warm Up: 3x 1min rowing, 10 ring rows, 10 shoulder passes

Strength: 3x3 Snatch +5 lbs from 5/25/13

MetCon: 21-15-9
                Overhead Squats (95/65)
                Kettle Bell Swings (53/35)
                Knees To Elbows
               

6-20-13

Warm Up: 3 Rounds x 1 minute rowing, 10 good mornings, 10 jumping Air Squats


Strength: For Time
                10 Deadlifts @ 255
                20 Deadlifts @ 185
                30 Deadlifts @ 135


MetCon:  4 x 1 Parking Lot Loop Every Three Minues

6-18-13

Warm Up: 3 Rounds
                  10 4 position Burpees
                  1 Parking Lot Loop
                 
Strength: 20 Rep Back Squat go heavier than on 2/5/13 if you recorded it

 MetCon: 21-15-9
                 Hand Release Push Ups
                 Pull Ups
                 ab mat Sit Ups

6-14-13

Strength: 5x3 Cleans +5 lbs from 5/18/13

MetCon: For Time
                400m Run
                2 Rope Climbs
                400m Run
                4 Muscle Ups
                400m Run
                2 Rope Climbs
                400m Run
                4 Muscle Ups

 

6-13-13

Strength: Deadlift 5RM

MetCon: 7 min AMRAP Every round the number of reps goes up by one
                 1 Wall Ball
                 1 Pull Up
                 1 Ring Dip
                 2 Wall Balls
                 2 Pull Ups
                 2 Ring Dips
                 And so on. Record total number of reps

6-11-13

Strength: 1RM Overhead Squat

MetCon: 5 Rnds for Time
                5 Hang Squat Cleans (95/65)
                30 Double Unders

Good Squat

Bad Squat

6-7-13

Announcement: The gym is closed tomorrow and there are no classes. I forgot to mention this last night. I will see you all Tuesday.

Ziggy

6-6-13

Strength: Deadlift 5x3 +10lbs

MetCon: 8 Min AMRAP
                5 Push Jerks (155/115)
                10 Box Jump Overs

6-4-13

Strength:  4 Squats @ 60% Max EMOM for 10 mins

MetCon: 7 Min AMRAP

                As many burpees as possible
                At the top of each minute athlete is to do 5 pull ups

*sorry this is late

6-1-13

Strength: shoulder press 5x3 +5 lbs from 5-11-13

MetCon: 4 rounds for time

             1 parking lot loop

             10 SDHP (75/55)

              10 Hand release push ups