11/11/15

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Reminders:
  • We’ve got more film for Member Board Photos! If you have yet to have your picture taken for the Member Board, grab a coach and ask them to take it for you!
  • Foundations meets this Saturday 11/14 @ 9AM!
Strength:

A1. Weighted Dips: 5×6-9
A2. Bent Over Rows: 5×6-9
If you got 5×9 reps last week, increase the weight. Otherwise, keep the same weight and try to get more reps

Conditioning:

4 Rounds (each round is 2:30 with no rest between rounds):

  • 7 Front Squat (75% 1RM Clean)
  • 10 Ball Slams (20/14)
  • AMRAP of Burpees

Score = total # burpees

11/10/15

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Reminders:
  • We’ve got more film for Member Board Photos! If you have yet to have your picture taken for the Member Board, grab a coach and ask them to take it for you!
  • Foundations meets this Saturday 11/14 @ 9AM!
Strength:

A. 1000m Row TT
B. For Time:

  • 800m Run
  • 15 Strict TTB
  • 600m Run
  • 25 Kipping TTB
  • 400m Run
  • 40 Sit Ups
  • 200m Run

Complete Part A and Part B in any order. Record each separately.

11/9/15

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Strength:

Back Squat: 5×5

Conditioning:

RX
12 Min AMRAP of

  • 9 Hang cleans (115/
  • 9 Push press
  • 9 Pull ups
  • 108 single unders

RX+
“Lift Off WOD”
12 Min AMRAP of:

  • 3 Snatches (135/95)
  • 6 Clean and jerks (135/95)
  • 9 CTB Pull ups
  • 54 Double unders

11/8/15

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

11/7/15

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Reminders:
  • Olympic Lifting meets today at 12:00PM!
  • Yoga meets tomorrow at 12:30PM!
Strength:

Find a 1RM OHS

Conditioning:

15 min AMRAP:

  • 25 Wall Balls (20/14)
  • 25 Burpees
  • 15 KBS (70/55)
  • 15 CTB Pull Ups

11/6/15

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Reminders:
  • Yoga meets this Sunday at 12:30PM!
Strength:

A1. Snatch Grip Deadlift @ 40×0 tempo: 5×5
A2. 1 Arm DB Strict Press: 5×5-9*
*If you got 5×9 last week, increase the weight. If you got fewer than 45 total reps, keep the same weight and shoot for more reps.

Conditioning:

“Grace”
30 Clean & Jerk for time (135/95)

Extra:

Hollow Body Hold: 3 x 30sec – 1 min

11/5/15

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Reminders:
  • Olympic Lifting meets tonight at 6:30PM
  • You pick – during classes on Thursdays, you can use the time as open gym, make up a workout from earlier in the week, or work with a coach on the Skill of the Day
  • Yoga meets this Sunday at 12:30PM!
Thursday’s Skill

Muscle Up Technique

11/4/15

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Strength + Conditioning:

Complete the following components in any order:
Station 1 – 25 mins
Find 1RM 25m Farmer’s Carry (perform at least 3 attempts)
Station 2 – 10 mins
500m Row TT
Station 3 – 10 mins
200m Prowler Push*
*Use either 135#, 175#, 265# (this weight includes the weight of the 85# prowler)

11/3/15

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Strength:

A1. Weighted Dips: 5×6-9*
A2. Bent Over Row: 5×6-9*
* If you got 5×9 last week, increase by 10#
*If you got fewer than 45 total reps last week, keep the same weight and shoot for 5×9

Conditioning:

12 min AMRAP:

  • 3 Rope Climbs (17′) or 4 Rope Climbs (12′)**
  • 7 Push Press (135/95)
  • 15 Burpees

**Scale for Rope Climbs is 10 Strict Pull Ups

11/2/15

Strength:

Back Squat: 5×5

Conditioning:

3 Rounds:

  • 9 Hang Snatch (95/65)
  • 15 TTB
  • 400m Run

(15 min cap)