Wednesday

Snatch
every 90 seconds for 10 sets
1 Power Snatch + 1 Squat Snatch + 1 OHS

Conditioning
25 Power Snatches, 95/65
25 C2B Pull ups
25 Overhead Squats, 95/65
25 C2B
25 Thrusters, 95/65
25 C2B

Row
5x300m Row, 1 minute rest or rotate with a partner

                                                                                                        

Tuesday

Strength
10 Min to work up to a Heavy Push Press

10 Min to work up to a Heavy Dead Lift

Conditioning  

3 Rounds
Row 500 Meters/ Run 400m
12 DL (225/185)
21 Box Jump Overs (24/20)

Act as if what you do makes a difference. It does.

 - William James

Monday

Clean and Jerk
Build to a heavy single

3×10 BackSquats

 Half - "Glen”
15 Clean and Jerks (135/95)
Run 800m
5 Rope Climbs
Run 800m
50 Burpees

Or...
Full Version of the Hero Wod is:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Thursday

A
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 10-20 Push Ups
B
Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots












                                                                                  Miss Everyone at the GYM!!- Megan & Scott

Wednesday

Barbell Conditioning
 In teams of 3, complete:
A. In 7 mins complete the following Strict Presses:
50 reps at 95/65
50 reps at 115/755
AMRAP at 135/95
rest 3 minutes
B. In 7 mins complete the following Back Squats:
50 reps at 165/115
50 reps at 205/135
AMRAP at 225/150
rest 3 minutes
C. In 7 mins complete the following Power Cleans:
50 reps at 135/95
50 reps at 185/125
AMRAP at 205/135

Tuesday

Clean and Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Extra Strength Work
4×8 Front Rack Step ups
Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.

Conditioning
AMRAP 10:
Ascending Ladder by 2’s of:
OHS, 95/65
Box Jump Overs, 24/20

Friday

 
Strength
EMOMx10: 1 Back Squat, across

Conditioning 
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Ups
15  K.B Swings

Please pay today for October if you haven't already and you pay monthly!!

Thursday

Strength
Work up to a max 2 rep Clean & Jerk

Conditioning 
50 Deadlifts 135lb/95lb
40 Sit Ups
30 Push Ups
20 Hang Cleans 135lb/95b
800m Run
20 Shoulder to Ovh 135lb/95lb
30 Wall Balls 20lb/14lb
40 Toes 2 Bar
50 Double Unders


Reminder please make October payments by Saturday Oct 3rd. Also Thursday mornings we have a 8am class now! 

Wednesday

Strength
Sumo Deadlift
Work up to a heavy set of 3 in 6 sets or less
Bench Press
3 x 8

Conditioning
7 Min AMRAP With a partner
Athlete A holds a plate overhead (45/25) while Athlete B Completes
7 Ball Slams (20/14)
7 Box Jump Overs (24/20)
7 D.B. Push Press (40/25)
Partners switch each round. The Plate must be passed ovh and kept ovh at all times or 7 burpees must be done by both Athletes. 

Tuesday

Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Rack Lunges, (5/side)
Rest 2-3 mins after each round.

Conditioning
5 RFT:
10 1-arm DB P.Snatch, 70/50
Run 1 Lap

Rowing
6x70m, 1 minute rest

No 10am class today! Sorry

Monday

Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing

Conditioning
6 Rounds:
10 Front Squats (115/75)
10 Push Jerks (115/75)
10 Pull Ups (C2B for advanced)

Rowing
3x350m, :30 rest


Happy Birthday Megan!!

Friday

Squat
EMOMx10: 1 Back Squat

Conditioning
AMRAP 10:
10 Power Snatch, 105/75
10 Burpees over your bar

Rowing
5 rounds of :20 for max effort, 1:40 rest

Thursday

Strength
Bench Press 5 x 5
Weighted Pull-Ups x 1-4 reps after each set of bench
After done with bench 1 max set of strict pull ups

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 1 Lap

Wednesday

1. Squat
Work up to a single heavy Back Squat
2. Rowing
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters
3. Gymnastics
1-2-3-4-5-6-7 unbroken Muscle ups (Ring or Bar) or do Dips to Scale

Tuesday

Strength
1RM Jerk
 
Conditioning
AMRAP 12:
10 Jerks, 135/95
10 TTB
30 Double unders

Rowing
100 Calories NOT for time

Monday

Strength
5 sets of: Snatch Pull + Snatch + OHS, climbing

Conditioning
400m Run
40 Abmat Sit ups
40 Deadlifts, 135/95
300m Run
30 Abmat Sit ups
30 Deadlifts, 135/95
200m Run
20 Abmat Sit ups
20 Deadlifts, 135/95

Friday

Strength
EMOMx15: 2 Deadlift

Conditioning
16 Minute Amrap
Run 1 Lap
5 Toes 2 Bar
8 Wall Balls







 Matthew Milone, Playa del Carmen, Mexico.

Thursday

“The Other Total”
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

15 minutes to establish 1rm for each 
If you must do some cardio after do 500m x 4 on the erg rest as needed

Wednesday

Strength
Paused Front Squats (3 count pause in bottom, no bounce to stand): 4X3@70%

Conditioning
5 rounds of:
4 T&G Power Clean 185/125
Run 1 Lap
6 Pullups
4 C2B Pullups
2 Bar MU
Rest 1 min between rounds

Tuesday

 
Strength
5×10 Jerks from the floor, rest as needed between sets

Conditioning
200 double-unders
800m Run
50 DB Step-Ups, 45/30

Core