Monday – 112314

Danielle and Meghan

Danielle and Meghan doing the thruster/single-under ladder during the Altamonte Gauntlet last weekend. For some more great pictures, check out Rob Overall’s Facebook page!

HOLIDAY HOURS: We will be open on Wednesday with normal hours except we will have no 7 p.m. class.  Thursday we will be closed and we will have one class on Friday, at 11 a.m.

Strength
Back Squat
Find your 3 rep max.
You have 20 minutes.

Workout of the Day
10-8-6-4-2
Thrusters (135/93)
Muscle-ups

Run 400 meters before each round of thrusters and muscle-ups. Scale the amount of MU’s so you can finish. If you can’t do muscle-ups, you will do 1 to 1 of ring pull-ups and ring dips.

Post your scores to the Whiteboard.

Friday – 112114

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Will P and Trey blazing through some lateral bar burpees.

Olympic
Power Snatch
Find your 1 rep max.
EMOM for 8 minutes:
Perform 2 power snatches at 70% of power snatch 1RM.
Immediately after the last minute, you have 10 minutes to find a heavy single.

Workout of the Day
50-40-30-20-10 Sit-ups
5-4-3-2-1 Rope climbs

Post your scores to the Whiteboard.

Thursday – 112014

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Welcome back Brent and Ava!

Strength
Overhead Squat
Find your 3 rep max.
Arrive early and prepare yourself for this thoroughly. We did this one month ago to the day, you know the drill.

Workout of the Day
3 rounds for time:
20 Single arm kettlebell thrusters, 10 each arm (53/35)
20 Hang cleans (115/73)
20 Pull-ups
20 Lateral bar burpees
Every 3 minutes, stop where you are a perform a 200 meter run.

Post your scores to the Whiteboard.

Wednesday – 111914

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Doug knocking out some shoulder touches during last Friday’s workout.

Workout of the Day
EMOM for 30 minutes:
5 rounds of
Minute 1: Push-ups
Minute 2: Calories on Assault Bike
Minute 3: Toes to bar
Minute 4: Russian KB swings
Minute 5: Air squats
Minute 6: Calories on rower

Just like last time, there will be no score to this workout.  The goal here is to pick a pace you can maintain.  There is also some gymnastics thrown in there that everyone needs to get better at.  Pick a pace that allows you to keep up for the most part meaning no resting, think about moving the whole time.

Weakness Training
After the endurance EMOM, stay and practice some skills or learn some new ones.  Let’s get some first muscle-ups today.  Got a shoulder that has been nagging you but haven’t been sure exactly how to work on it?  Today is the day to ask.

Tuesday – 111814

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Adam back in for a WOD not missing a beat knocking out 225# deadlifts and handstand push-ups.

EMOM
EMOM for 12 minutes:
Every odd minute, perform one unbroken set of chest-to-bar pull-ups.
Every even minute, perform 5 bar facing burpees AFAP.

Score is total pull-ups, practice getting more efficient with your burpees.

Workout of the Day
Compare to 100713.

10-8-6-4-2 Front squats Rx+: 225/153, Rx: 185/133
Perform 50 double-unders after each round of front squats

This workout is capped at 20 minutes. If you stink at double-unders but can do them, do 25 per round.  If you need to scale, just remember these front squats are HEAVY!

Post your scores to the Whiteboard.