Monday – 102014

Malcolm won the last workout of the day to come from behind and grab a spot on the podium for the first time!

Malcolm won the last workout of the day to come from behind and grab a spot on the podium for the first time!

Gymnastics
For QUALITY:
5 Rounds
10 V-Outs
12 Ring Push-ups
14 Arch Rocks

Workout of the Day
Death by “DT”
1st minute: 1 Deadlift + 1 Hang Power Clean + 1 Shoulder to Overhead
2nd minute: 2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
3rd minute: 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
You will continue adding a rep to each movement until you cannot finish the sequence within the minute.
Rx weight is 115/73, choose a weight you think you can get through at least 5 rounds (5 DL + 5 Hang Power Cleans + 5 STO) without dropping the bar.

Post your scores to the Whiteboard.

Friday – 101714

DSC_4035[1]

Hollow rocks, the hardest abdominal exercise that no one knows about?

Strength
Push Press
Find your 5 rep max.

Workout of the Day
3 rounds for time:
20 Kettlebell swings (70/53)
20 Toes to bar
800 meter run

Post your scores to the Whiteboard.

Thursday – 101614

DSC_4042[1]

7 p.m. class learning how to smash the psoas muscle with a kettlebell. Smashing muscle tissue is a huge component to maintaining it and keeping it pliable. For many people, smashing is more effective for improving mobility than stretching.

Strength/Olympic
From the high hang:
2 snatch high pulls + snatch

Workout of the Day
Buy-in: 50 air squats
15-12-9
Muscle-ups
Hang clean and jerks (135/93)
Cash out: 50 air squats

Post your scores to the Whiteboard.

Wednesday – 101514

DSC_4032[1]

Alana was in a pretty good mood even on the Assault Bike after SMASHING her old deadlift PR on Monday.  Alana ended the day deadlifting 353 lbs!

Skill/Strength
Smash psoas muscle with kettlebell, then
3 rounds for quality:
2 Legless rope climbs
10 Strict ring dips (use weight if possible)
10 Pause pistols (5 each leg, pause in the bottom for 3 seconds)

Workout of the Day
EMOM for 20 minutes:
Every odd minute, row 10/8 calories
Every even minute, AMRAP burpees

Pace this so you NEVER fail to get all the calories in that minute. Score is total burpees.

Post your scores to the Whiteboard.

Tuesday – 101414

Another local competition with some of the eX Men competing!  Keith B and Malcolm will be representing.  CF Tough as Nails is located in Oviedo.

Another local competition this Saturday with some of the eX Men competing! Keith B and Malcolm will be representing. CF Tough as Nails is located in Oviedo.

Midline
100 Hollow rocks for time or AMRAP in 5 minutes, whichever happens first.

Workout of the Day
4 rounds:
AMRAP in 5 minutes:
10 Box jumps (24/20)
10 Wall-balls (30/20)
10 Handstand push-ups
Rest 2 minutes

Post your scores to the Whiteboard.