August 23rd, 2017

IMG_3692

Today’s Workout

ENDURANCE

45 min EMOM

-5-10 calorie row (pick a number and stick with it for the entire workout) (won’t be able to strap feet in)

-5-10 push ups   (pick a number and stick with it for the entire workout)

SUPPLEMENTAL

Extra Credit

Structural:

   – Accumulate as much time as possible in a plank on elbows within 5 minutes

August 22nd, 2017

FullSizeRender (24)

Today’s Workout

ENDURANCE

45 min EMOM

-5-10 calorie row (pick a number and stick with it for the entire workout) (won’t be able to strap feet in)

-5-10 push ups   (pick a number and stick with it for the entire workout)

SUPPLEMENTAL

Extra Credit

Structural:

   – Accumulate as much time as possible in a plank on elbows within 5 minutes

August 21, 2017

FullSizeRender (22)

Today’s Workout

POWER ENDURANCE

30 min

“Kettle Bell Deck of Cards” with a partner (flip card but both partners do everything. Each person doing an entire deck)

1.5/1pd

  Black Joker – 400m farmers carry (one partner carries both weights at a time, switch as     needed)

  Red Joker – 1km row as a team, other partner holds two KB in front rack

  Hearts – KB swings

  Diamond – goblet squat

  Club – KB snatch

  Spade – head chopper (KB thruster)

 

SUPPLEMENTAL

Structural:

– 3rounds:

            10 kneeling KB press (knees at 90 deg hips fully extended)

            30 sit ups

August 19th, 2017

IMG_3700.jpg

Today’s Workout

Batman and robin workout

Partner workout

One partner amrap while the other runs 400m

30min amrap

400m run

hang clean and jerks (95/135)

400m run

Back squats

400m

Situps.

400m

Burpees

August 18th, 2017

FullSizeRender (23)

Today’s Workout

POWER

20 min EMOM

Power clean

Men must make 10#jumps, women 5# jumps

-100% of max should be hit at minute 18/19, go for new PR minute 19/20

         +

SUPPLEMENTAL

Breather:

7min max burpees

+

Extra Credit

7 minute z press for max reps 45#/35# (try for 140 reps)

         NOTES:

  • Don’t bother using clips
  • Have weight beside you
  • If you fail 2x, finish EMOM @ 80%

August 17th, 2017

IMG_3715

Today’s Workout

POWER ENDURANCE

“JACKIE”

  • 1000m row
  • 50 thrusters 45/35
  • 30 pull ups        

             +

SUPPLEMENTAL:

Structural:

10×10 (you go, I go) snatch grip sit ups (45/35)   * each partner does 5 rounds

COOL DOWN

4 x 400 m (300 m slow+100 sprint) (slow jog to end of parking lot and back, at sign sprint)

 

NOTES:

  • On sit ups, have partner anchor feet down or use dumbbells

August 16th, 2017

IMG_3684

Today’s Workout

 

ENDURANCE

50 minutes cap

With a partner  (chipper style)

4/5km row (switch as wanted)

50 Power clean @ 80-85%

4/5km run (switch every 400) (women will do 5 400 runs each, men 5.5)

50 Power clean

Extra Credit

300 second plank on elbows