9/1/15

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Reminders:
  • Foundations Class meets this Saturday @ 9AM
  • Yoga is cancelled this Sunday, 9/6.
Strength:

A1. Bench Press: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

A2. Bent Over Row: 3×6

Conditioning:

5 min AMRAP Burpees
3 min AMRAP of Pull Ups
1 min AMRAP of Double Unders
**No rest in between AMRAPs

8/31/15

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Reminders:
  • Foundations Class meets this Saturday @ 9AM
  • Yoga is cancelled this Sunday, 9/6.
Strength:

Back Squat: (Use TM)

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

12 min AMRAP:

  • 200m Run
  • 10 TTB
  • 10 OHS (115/75)

8/30/15

Open Gym today from 10AM – 12PM!
Yoga is cancelled today.

8/29/15

Reminders:
  • Join Endurance for their long run today @ 9AM. Meet at the gym!
  • Yoga is cancelled tomorrow, but we still have Open Gym from 10AM – 12PM!
Conditioning:

Teams of 2, 1 person working at a time

  • 50 Power Cleans (135/95)
  • 50 TTB
  • 50 Burpees Over Bar
  • 1 Mile Run (split into 400s)
Strength:

Deadlift: (Use TM)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%

8/28/15

Reminders:
  • Yoga is cancelled this Sunday, 8/30.
Strength:

Strict Press: (Use TM)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%
Conditioning:

12 min AMRAP:

  • 40 Double Unders
  • 30 CTB Pull Ups
  • 20 Front Squat (135/95)

8/27/15

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Reminders:
  • Yoga is cancelled this Sunday, 8/30/15.
  • Endurance Class meets tonight at 7PM.
Thursday’s Skill:

Kipping Pull Ups*
*Remember, you can either use class times on Thursdays to work in a skill session with the coach, or use the time as Open Gym.

8/26/15

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Reminders:
  • Yoga is cancelled this Sunday, 8/30/15.
Strength:

A1. Bench Press: (Use TM)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%

A2. Bent Over Rows: 3×6

Conditioning:

3-6-9-12-15

  • Burpee
  • Snatch (115/75)

8/25/15

DSC_0059 (1)
Reminders:
  • Yoga is cancelled this Sunday, 8/30/15.
Strength:

In 15 mins, find a 3RM Hang Clean

Conditioning:

For Time:

  • 400m Run
  • 25 TTB
  • 800m Run
  • 50 Double Unders
  • 600m Run
  • 15 TTB

8/24/15

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Reminders:
  • Yoga is cancelled this Sunday, 8/30/15.
Strength:

Back Squat: (Use TM)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%
Conditioning:

“Fran”
21-15-9

  • Thrusters (95/65)
  • Pull Ups

8/23/15

Open Gym today from 10AM – 12PM
Yoga meets at 12:30PM!