Wednesday – 112614

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Jason gets his first muscle-up.  Hard to believe it was his first!

Warm-up
2K row

Alternate your pace every 500 meters. Start with your 5k pace and switch to your 2k pace afterwards. So your pace should go from slow to fast every 500 meters.

Workout of the Day
“Pheezy”
3 rounds for time of:
5 reps Front squat, 165 pounds
18 Pull-ups
5 reps Deadlift, 225 pounds
18 Toes-to-bar
5 reps Push jerk, 165 pounds
18 Hand-release push-ups

Post your scores to the Whiteboard.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Tuesday – 112514

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Michelle’s overhead squat is much better now than when she started. It is still a work in progress, but now she can hold the bar in a much less compromising position.

Warm-up
3 rounds for quality:
10 Calories on Assault Bike
8 Shoulder PVC dislocates
8 Strict pull-ups
6 Goblet mobility squats with kettlebell

Workout of the Day
“Grace”
30 reps for time:
Clean and Jerk (135 lbs)
then
15 minute AMRAP
100 Double-unders
75 Air squats
50 Kettlebell swings (70/53)
25 Strict handstand push-ups

“Grace” is to be done for a PR. It will be capped at 8 minutes and the AMRAP will begin at the 15 minute mark. If you can’t do double-unders, you will do 100 single-unders.

Post your scores to the Whiteboard.

Monday – 112414

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.