Thursday – 042414

Daren

Daren

 

Strength
Back Squat
Find your 2 rep max.

Workout of the Day
For time:
100 KB Swings (70/53)
Every even minute 5 Thrusters (155/103) – the workout starts with 5 thrusters
Every odd minute 8 CTB Pull-Ups

Post your scores to the Whiteboard.


Wednesday – 042314

Ashley B, mother of 3 makes throwing 93# over her head look easy!

Ashley B, mother of 3, getting 93# over her head and making it look easy!

Mobility
Hips and Lower legs:
External Rotation
Internal Rotation
Anterior Tib – stretch and smash

Skill/Midline
Practice for 10 minutes:
Tripod Tuck Up to headstand
Tripod Straddle Up to headstand
Tripod Pike Up to headstand

If these are easy for you, work on freestanding HSPU or Ring HSPU

Burner
Double Tabata (not alternating)
Burpees
Double Unders
Finish all 8 rounds of burpees then move on to double unders. Scored separately using traditional tabata scoring – lowest reps counts.

Post your scores to the Whiteboard.

Tuesday – 042214

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Don’t forget the Member Appreciation BBQ this Saturday, the 26th, from 12-3! We will have a 9:30 and 11:00 workout. We hope to see you all out there!

Olympic
EMOMx3 6 Unbroken Squat Snatches (115/83) L2 (95/63) L3 (75/35)
Rest 1 minute
EMOMx3 5 Unbroken Squat Snatches (135/93) L2 (115/73) L3 (85/40)
Rest 1 minute
EMOMx3 4 Unbroken Squat Snatches (155/103) L2 (135/83) L3 (95/45)
Rest 1 minute
EMOMx3 3 Unbroken Squat Snatches (185/123) L2 (155/93) L3(105/50)

Workout of the Day
12 minute ladder
1 Power Clean (185/133)
2 Ring Dips
2 Power Cleans
4 Ring Dips
3 Power Cleans
6 Ring Dips

Post your scores to the Whiteboard.

 

Monday – 042114

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Strength/Olympic
Big D Complex
As heavy as possible:
Power clean + Front squat + High hang squat clean + Push press + Jerk

Workout of the Day
“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

For Rx, women use 45 lbs as well.  Scale to jumping pull-ups and capped at 15 minutes.

Post your scores to the Whiteboard.

Friday – 041814

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Tom B.

Strength
Muscle Snatch
Work up to heavy single, not maximal.

Workout of the Day
For time:
25 Burpees
25 KB Swings (70/53)
25 Air Squats
25 Clean & Jerk (135/93)
25 Air Squats
25 KB Swings
25 Burpees
This workout starts with a 400m run. Every 5 minutes, run 400m. (Run on 0:00, 5:00, 10:00, 15:00, and 20:00)
25 minute cap

Happy 25th Mike H!

Post your scores to the Whiteboard.