Reminders:
- Yoga is cancelled this Sunday, 10/25.
- Olympic Lifting meets tonight at 6:30PM.
Thursday’s Skill:
Muscle Ups
10/21/15
Strength+Conditioning:
“The Bear Complex”
Without stopping or dropping the bar, complete the following sequence seven times:
- Power Clean
- Front Squat
- Push Press (have the bar land behind the neck, in rear-rack position)
- Back Squat
- Push Press (have the bar land on chest, in front-rack position)
Once you’ve completed the sequence 7 times consecutively without stopping, drop the bar. Add weight, and attempt another sequence of 7. Repeat for a total of 3-5 rounds.
10/20/15
Strength:
A1. Weighted Dips: 5×6-9 reps*
A2. Bent Over Row: 5×6-9 reps*
*Each set should be an AMRAP (stop at 9 reps), but be sure to pick a weight that you can at least get 6 reps at each set
Conditioning:
12 min AMRAP:
- 5 Power Snatch (75%)
- 200m Run
10/19/15
Strength:
Back Squat: 5×5 (Use 10# more than your 20RM, or 75-80% 1RM)
Conditioning:
For Time: (15 min cap)
- 15 Wall Balls (20/14)
- 20 TTB
- 100 Single Unders
- 20 Wall Balls
- 15 TTB
- 100 Single Unders
- 25 Wall Balls
- 10 TTB
- 100 Single Under
10/18/15
Open Gym is today from 10AM – 12PM.
Yoga is cancelled today.
10/17/15
Reminders:
- Foundations Class meets today at 9AM!
- Olympic Lifting meets today at 12PM!
- Yoga is cancelled this Sunday, 10/18.
Conditioning:
In teams of 2, with 1 person working at a time:
- 50 Hang Snatches (115/75)
- 50 Burpees Over Bar
- 50 Knees to Elbow
- 1 mile run (rotate every 200m)
10/16/15
Reminders:
- Foundations Class meets tomorrow at 9AM!
- Yoga is cancelled this Sunday, 10/18.
Strength:
A1. RDL @ 40×0 tempo: 5×5 (1 min rest)
A2. Strict Press: 5×5 (1 min rest)
Conditioning:
4 Rounds:
- 3 Rope Climbs (10 pull ups to scale)
- 10 Front Squats (135/95)
10/15/15
Reminders:
- Olympic Lifting meets tonight at 6:30PM!
- Foundations Class meets this Saturday at 9AM!
- Yoga is cancelled this Sunday, 10/18.
Thursday’s Skill:
Handstands
10/14/15
Reminders:
- Foundations Class meets this Saturday at 9AM!
- Yoga is cancelled this Sunday, 10/18.
Strength:
A1. Bench Press: 5×5 (1 min rest)*
A2. Pull Ups: 5×5 (1 min rest)*
*Add 5# to each movement, try to keep the same weight across the board for all sets
Conditioning:
For Time:
- 30 Thrusters (115/75)
- 800m Run
- 25 TTB
10/13/15
Reminders:
- Foundations Class meets this Saturday at 9AM!
- Yoga is cancelled this Sunday, 10/18.
Strength:
Find 3RM Hang Squat Snatch
Conditioning:
10 min AMRAP:
5-10-15-20-25-30…
- KBS (70/55)
15-30-45-60-75-90…
- Double Unders