Author Archive

Monday 7/22/19

1.) Balance:
Ladder drills
Squat prep and mobility

2.) Strength: Front or back squat
1 x 8 @55%
1 x 8 @65%
1 x 8 @75%
1 x max effort @80%

Accessories (complete in between warm up sets and first working set)
3 sets
1-leg box descent x5/leg
weighted bridge x 10
"Dead lunge" x8/leg

3.) Movement: AMRAP 15:00
500/400m row
15 Overhead squats

Friday 7/19/19

1.) Balance:
Dynamic warm up stretches
Deadlift prep: 2 sets
a. Band good mornings x10
b. SB plank saw x10
c. SB hamstring curl x10

2.) Strength: *Test*
Deadlift 3-RM

3.) Movement: AMRAP 12
6 hang power cleans
6 burpees over bar
200m run

Tuesday 7/16/19

1.) Balance:
Tabata warm ups (jumping jacks, table top hover, butt kicks, oil pumpers)

2.) Strength and Movement: 35:00 AMRAP
400m run
30 Double unders
20 V-ups
10 Ball/bag over shoulder
400m run
30 Mountain climbers
20 KB Swings
10 Strict TTB

Monday 7/15/19

This week we start part 2 of the strength cycle. SO we will be testing different movements than the last block...

1.) Balance:
Dynamic stretches
Squat prep

2.) Strength: Squat 3rm (if you did back squats last round, you will test front squats this round!)

3.) Movement: For time

Cal bike
Cal row
Devils Press

Friday 7/12/19

1.) Balance: DYnamic warm up

2.) Strength and Movement: For time...

3 laps
30 DB snatches
30 Toes to bar
30 Wall balls
2 laps
20 DB snatches
20 Toes to bar
20 Wall balls
1 lap
10 DB snatches
10 Toes to bar
10 Wall balls

Wednesday 7/10/19

1.) Balance:
a.) dynamic warm up
b.) front rack mobility

2.) Strength: Hang power clean practice
*Work up to challenging single*

3.) Movement: For time,
2000m row OR 1 mile run OR 80/65 cal bike
10 rounds of:
3 Hang power cleans
6 Push ups
9 air squats

Tuesday 7/9/19

1.) Balance:
Mobility, then...
Tabata warm ups (:20 on/:10 off)
a.) Wall walks and swimmers
b.) HS curls and plank saws
c.) Band good mornings and band OHS

2.) Strength and Movement:
Deadlifts (start at 50% 3rm and increase)
DB push press
Pull ups (increase difficulty as reps drop i.e. add weight, use lesser band, etc.)

Monday 7/8/19

1.) Balance: Dynamic stretches

2.) Strength and Movement:
10:00 AMRAP
15/12 cal bike
15 V-ups
20 lunges (total)

1:00 rest

10:00 AMRAP
500m row
15 Burpees
20 Double unders/ 40 single under

1:00 rest

10:00 AMRAP
200m run
10 Box jumps
20 ball slams


Happy Independence Day everyone! We have a shortened class schedule today ONLY 9:15 and 12.

Friday (7/5) OPEN GYM HOURS FROM 9-1. SO if you want to come in to stretch or sweat out all the 4th of July BBQ beers and treats, then come anytime between 9-1.

Saturday (7/6) NO CLASS!!

Complete the following for time:

400m run
15 clean and jerks
400m run
30 Toes to bar/ knees to chest/ V-ups
400m run
45 Wall balls
400m run
45 Kb swings
400m run
30 Ring dips/dips
400m run
15 lunges (total, w/ same bar as clean and jerks
400m run