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Friday 8/18/17

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There will be no evening classes tonight. There will be Open Gym from 4-7:30 tho.

Fitness
For Time:
10 Thrusters (95/65)
change weights
8 Thrusters (115/75)
change weights
6 Thrusters (135/85)
change weights
4 Thrusters (155/95)
change weights
2 Thrusters (175/105)

Conditioning 
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max over the bar burpees in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

*score is combined reps of all three rounds*

 

Competition
For Time:
10 Thrusters (115/80)
change weights
8 Thrusters (135/95)
change weights
6 Thrusters (155/105)
change weights
4 Thrusters (185/135)
change weights
2 Thrusters (205/145)

Conditioning 
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

Thursday 8/17/17

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Friday 8/18 there will be no evening classes. There will be Open Gym from 4-7:30 tho.

Fitness/ Competition
Front Squat
5×4 @85%

Conditioning
3 RFT:
30/21 Calorie Bike
15 Burpee Box Overs (24/20)
*11 Min Cap

Extra Strength Work

Clean and Jerk 
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

2. Clean Pull 
(110%/2)4

 

Wednesday 8/16/17

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Fitness
5 Rounds
3 Power Cleans + 5 Push Press @70%
7/4 Strict Pull Ups

Conditioning
For Time:
15-10-5
Kettlebell Swing (70/53)
Toes to Bar

800 Meter Run

5-10-15
Kettlebell Swing (70/53)
Toes to Bar

Competition
5 Rounds
3 Power Cleans + 5 Push Press @70%
4 Strict Pull Ups + 3 Kipping C2B + 2 Bar MU

Conditioning
For Time:
15-10-5
Kettlebell Snatch (70/53)
Toes to Bar

800 Meter Run

5-10-15
Kettlebell Snatch (70/53)
Toes to Bar

Extra Strength
Power Clean 
(70%/5)5

Power Jerk 
(70%/5)5

Tuesday 8/15/16

By: 0

Fitness
Strength
EMOMx6
3 Power Cleans

Conditioning
AMRAP 3, Rest 3:00
21 Calorie Row
21 Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

*Score is total thrusters across all rounds*

Competition
Strength
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Conditioning
AMRAP 3, Rest 3:00
21 Calorie Row
21 Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Burpees
Max Thrusters (115/80)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Burpees
Max Thrusters (135/95)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (155/105)

*Score is total thrusters across all rounds*

Extra Strength
21 Strict HSPU
rest 1 min
18 Strict HSPU
rest :45
15 Strict HSPU
rest :30
12 Strict HSPU
rest :15
9 Strict HSPU

Monday 8/14/17

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Fitness
5 Rounds
5 Back Squat@80-85%
10 Straight Leg Kips

Conditioning
3 RFT:
400 Meter Run
15 Clean and Jerks (115/85)
75 Double-Unders or 150 Singles

Competition
5 Rounds
5 Back Squat@85%
50% Ring Muscle Ups

Conditioning
3 RFT:
400 Meter Run
15 Clean and Jerks (135/95)
75 Double-Unders

Extra Strength
Snatch
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

Thursday 8/10/17

By: 0

Fitness
Front Squat
5×5@ 75-83%
Hand Stand/ HSPU practice

Conditioning
3 RFT:
10 Front Squats (135/95)
20 Pull-Ups
50 Double Unders or 100 single unders


Competition
Front Squat
5×5@ 83%
Establish a max unbroken set of HSPU

Conditioning
3 RFT:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

Extra Strength Work

Clean +Jerk
70%/2
75%/2
80%/2
85%/1
(90%/1)3

Clean Pull
(107%/3)4

Wednesday 8/9/17

By: 0

Fitness
Push Press
5×4 @70-80%
Accumulate 100 Hollow Body Rocks

Conditioning
AMRAP 7
KB Swings 53/35
EMOM: 7 Wall Balls (20/14)

Wall Balls start on the 0:00

Competition
Push Press
5×4 @80%
Accumulate 100 Hollow Body Rocks

Conditioning
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)

Wall Balls start on the 0:00

Extra Strength Work

 Power Clean 
(80%/4)5

2. Power Jerk 
(80%/3)5

 

Tuesday 8/8/17

By: 0

Fitness
Every 30 Seconds for 7 Min
3 Clean & Jerks @ Grace weight

Conditioning
3 RFT:
500 Meter Row
400 Meter Run
rest 3:00 between rounds
*Post Slowest*

Competition 
For Time:
30 Clean & Jerks (185/125)
*10 Min Cap*

Conditioning
3 RFT:
500 Meter Row
400 Meter Run
rest 3:00 between rounds
*Post
Slowest*

Extra Strength Work
50 HSPU or Strict HSPU

 

Monday 8/7/17

By: 0

Fitness
Back Squat 
5 Rounds
5 Back Squat 75-85%
Kipping Complex x3

Conditioning
3 RFT:
50 Air Squats
50 Ab Mat Sit Ups
10 Hang Power Cleans (135/95)

Competition
5×5 Back Squat @ 83%
Attempts At Max Unbroken Ring Muscle Ups

Conditioning
3 RFT:
30 Pistols Alternating
7 Ring Muscle Ups
10 Hang Power Cleans (185/125)

Extra Strength Work

Snatch 
70%/2
75%/2
80%/2
85%/2
(90%/1)3

3. Snatch Pull 
(107%/3)4