Tuesday – 082917

Valentz a.k.a. snappy_patchy is still on point with that camera. Big Mike knocking out dubs no problem even with lifters on.

EMOM
12 min EMOM
Odd min- AMRAP ring dips
Even min- 5 box jumps (push height)

Score is total ring dips

If you can’t do ring dips, you will establish a walk out distance with a plate under your feet doing ring push-ups.  That way you walk the rings out the same distance every round.  Those box jumps should be higher than box jumps you do in a workout.

Workout of the Day
100 double under buy in
Then
25-20-15-10-5
Pullups
Power snatch (75/53)
*20 min cap

Post your scores to the Whiteboard.

Monday – 082817

Any overdue welcome back to Michel!

Strength
Deadlift
Find your 5 rep max.

As usual, these are to be done CORRECTLY which means you may not bounce or slam the weight down in between repetitions.  Completely reset before every rep and no dropping.

Workout of the Day
21-15-9
Toes to bar
Jerks (155/113)
10 burpees after each round

*12 min cap

Post your scores to the Whiteboard.

Friday – 082517

Kaz trying to survive Monday’s workout.

“Assault Bike Friday”

Inspired by Ben Bergeron’s Competitor’s Training:

In 4 minutes
15-12-9
Wall balls (20/14)
CTB PU
Then assault bike cals in remaining time
*Rest 4 minutes

then

In 4 minutes
15-12-9
Wall balls
Toes to bar
Then row cals in remaining time
*Rest 4 minutes

then

In 4 minutes
15-12-9
Wall balls
Pullups
Then assault bike cals in remaining time
Score is total calories

SCALE SCALE SCALE to leave yourself at least some time on the Assault Bikes.  Each workout needs to move fast and you should be very uncomfortable from the very start.  The 15-12-9 task should take you no longer than 2 minutes with each workout.

Post your scores to the Whiteboard.

Thursday – 082417

Sometimes if the class is packed you have to take it outside!

Injury Prevention
3 rounds of
8 one arm ring rows per arm (hold 1 second at the top)
16 push-ups shoulder T’s
30 second supinated hang

Then
2 minute archer stretch per arm

For a quick run down on these movements, CLICK HERE.

Workout of the Day
3 rounds for time
800m run
30 kB swings (53/35)

*20 minute cap
*Cut to 600m if needed

Post your scores to the Whiteboard.

Wednesday – 082317

Tony a.k.a. Panda with plenty of clearance over the rower.

Gymnastics
E2MOM for 12 minutes
One unbroken set of muscle ups

Tabata scoring which means the lowest amount of reps you DID IN ANY ROUND is you final score. For today, if you can’t do muscle-ups, you will do either chest-to-bar or normal pull-ups.

Workout of the Day
15 minute AMRAP
10 overhead squats (135/93)
15 calorie row
50 double unders

Post your scores to the Whiteboard.