8/22/15

Reminders:
  • Endurance meets for their long run today at 9AM. All are welcome to join!
  • Foundations Class meets today at 9AM!
Strength:

Strict Press: (Use TM*)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

*Add 5# to your TM if you have been consistently getting more than your goals reps on your last set

Conditioning:

RX:
For Time:

  • 10 Burpee Pull Ups
  • 20 Push Ups
  • 30 Pull Ups
  • 40 STO (75/55)
  • 50 Box Jumps/Step Ups (24/20)
  • 800m Run

RX+
For Time:

  • 10 Muscle Ups
  • 20 HSPU
  • 30 CTB Pull Ups
  • 40 STO (115/75)
  • 50 Box Jumps/Step Ups (30/24)
  • 800m Run

8/21/15

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Congrats to Charles who competed in the US Rowing Master’s National Championship this past weekend! He brought some hardware back to Hardware (see what I did there)!

Reminders:
  • Endurance meets for their long run tomorrow morning at 9AM. All are welcome to join!
  • Foundations Class meets tomorrow at 9AM!
Strength:

Deadlift: (Use TM*)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

*Add 10# to your TM if you have been consistently hitting your goal reps on your last set

Conditioning:

“Crippler”
For Time:

  • 30 Back Squats (225/155 or 70% TM)
  • 1 mile Run

8/20/15

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Reminders:
  • Olympic Lifting meets tonight at 6:30PM!
  • Endurance Class meets tonight at 7PM!
  • Foundations Class meets this Saturday at 9AM!
Thursday’s Skill:

Turkish Get Ups: 5×3
**Remember, you have the choice between using class times on Thursdays as Open Gym, or with the coach in the skill session.

8/19/15

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Reminders:
  • Foundations Class meets this Saturday at 9AM!
Strength:

In 15 mins, find a 3RM Hang Snatch

Conditioning:

10-9-8-7-6-5-4-3-2-1

  • OHS (95/65)

1-2-3-4-5-6-7-8-9-10

  • Burpee Over Bar

8/18/15

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Reminders:
  • Foundations Class meets this Saturday at 9AM!
Strength:

A1. Bench Press: (Use TM*)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

*Add 5# to your TM if you have been consistently hitting your goal reps on your last set
A2. Bent Over Rows: 3×6

Conditioning:

10 min AMRAP:

  • 1 Legless Rope Climb (10 Strict Pull Ups to scale)
  • 20 STO (95/65 or 55% of 1RM found last week)
  • 30 Double Unders

8/17/15

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Reminders:
  • Foundations Class meets this Saturday at 9AM!
Strength:

Back Squat: (Use TM*)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @85%

*Add 10# to TM if you have been consistently hitting your goal reps on your last set

Conditioning:

21-15-9

  • Deadlift (225/155)
  • Box Jumps/Step Ups (24/20)

8/16/15

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Open Gym meets today from 10AM – 12PM
Yoga Class with Melissa DiLeonardo meets today at 12:30PM!
Good luck to George as he competes at USAW Nationals today! He will be lifting in the 94kg weight class in Session A!

8/15/15

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Reminders:
  • Join Endurance for their weekly long run, today at 9AM. All are welcome regardless of whether or not you are in the Endurance Program. There are 2 distances to choose from!
  • Open Gym meets this Sunday from 10AM – 12PM
  • Yoga meets Sunday at 12:30PM
Strength:

Deadlift: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%
Conditioning:

Teams of 3 work to complete the following (in any order):

  • 1500m Row (athletes rotate every 250m)
  • 1800m Plate Carry (45/25) (athletes rotate every 200m)**

**EMOM 7 Pull Ups (per team, not individual)
**only 1 person can row or run at one time
 
 

8/14/15

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Reminders:
  • Join Endurance for their weekly long run, tomorrow morning at 9AM. All are welcome regardless of whether or not you are in the Endurance Program. There are 2 distances to choose from!
  • Open Gym meets this Sunday from 10AM – 12PM
  • Yoga meets Sunday at 12:30PM
Strength:

A. Perform 5 Working Sets (70%+ 1RM)

  • 2 Hang Clean
  • 3 Front Squats

Your last set should be as heavy as possible
B. Strict Press: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%
Conditioning:

7 min AMRAP:

  • 15 Thrusters (115/75)
  • 15 TTB

8/13/15

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Congrats to these fellas above for competing in OUTWOD this weekend!

Thursday’s Skill:

KB Snatch Technique