Thursday – 091814

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Christi

Strength
Front Squat
Find your 2 rep max.
This will be a pause front squat. You will pause for 5 seconds in the bottom if possible. Chest is up, back is locked in, no bottoming out.  Make sure you mobilize before this!

Workout of the Day
7 minute ladder:
1 Rope climb
1 Overhead squat (95/63) (Rx+115/83)
1 Rope climb
2 Overhead squats
1 Rope climb
3 Overhead squats. . .
Rest 3 minutes
then
7 minute ladder:
1 Squat clean thrusters (135/93) Rx+(165/118)
3 Muscle-ups
2 Squat clean thrusters
3 Muscle-ups
3 Squat clean thrusters
3 muscle-ups. . .

If you can’t climb, you will do 2 rope pulls per round.  Muscle-ups will be subbed with 2 wall walks.

Post your scores to the Whiteboard.

Wednesday – 091714

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Coach Will watching his 7 o’clock intros as they push through the intro workout. At eXalted, your first day is a complete evaluation and assessment to pinpoint your exact fitness level so we know from the beginning what your strengths and weaknesses are. You are then put through a 6 to 8 minute workout that is tailored to you.  A good CF gym will make sure your workout is effective, but doesn’t paralyze you for days afterwards.

Weakness Training
This will be old school Weakness Wednesday format. Pick two movements that you need to practice. You will then do a 14 minute EMOM alternating between the two movements. Got stuck in the bottom of your clean? Try some pause or one and a quarter front squats. Learned how to climb the rope last week and want to practice? etc. . .Unless you are a new member, DO NOT ask your coaches what you should do! We all have a plethora of weaknesses to choose from.

Workout of the Day
Row 1000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB

Post your scores to the Whiteboard.

Tuesday – 091614

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Paul and Frank representing eXalted Masters at the 343! They both did great and killed the skill test.

Warm-up/Injury Prevention
3 Rounds NOT for time:
8 Strict burpees
8 PVC shoulder dislocates
8 Bent over rows with moderate weight
1 Minute bird-dog hold

Workout of the Day
For time:
3 rounds:
200 meter run
10 Ring dips
3 rounds:
10 Burpee deadlifts (225/153)
10 Deficit handstand push-ups
3 rounds:
200 meter run
10 Ring dips

Post your scores to the Whiteboard.

Monday – 091514

343Podium

Head coach Will takes 2nd at the 343 Hero Challenge. But more importantly that means he got the axe!

Olympic
Clean
Find your 1 rep max.
You have 20 minutes.

Workout of the Day
For time:
25 Shoulder to overhead (155/93)
50 Pull-ups
75 Goblet squats (53/35)
100 Double-unders

This is capped at 20 minutes.

Post your scores to the Whiteboard.

Friday – 091214

noon class

Wednesday’s noon class rowing their first 500.

Skill
Practice rope climbs. If you can rope climb, try no feet climbing. If you can climb no feet, wear a weight vest or try climbing in an L-sit. For some of you, this will be an introduction to how to properly clamp the rope and we will practice that.

Workout of the Day
In 20 minutes,
AMRAP calories on the Assault Bike for 5 minutes, then go directly into
“Nate” AMRAP in remaining 15 minutes:
2 Muscle-ups
4 Handstand push-ups
8 KB swings (70/53)

Post your scores to the Whiteboard.