Monthly Archives: August 2016

Wednesday – August 31, 2016

WARM-Up
Tripp-le Unders!
Game!

"TOTAL"
1RM squat,
1RM press,
1RM deadlift.

Total score is derived from the sum of the best (or heaviest) of each lift. After warming up, you will have 3 attempts for each lift. Each attempt is judged for ROM and technique.

BOOTCAMP
3 Rounds:
Row 500m
20 Toes to bar
Run 400m
:20 sec L Sit


Happy Birthday to this Guy. Not only a friend, mentor, and partner in crime, but a guy that will tell you when it's acceptable to take your shirt off or leave it on!  If you are wondering if you should be wearing that he will let you know "your pants say YOGA but your ass says McDonald's"    Thanks for all that you do Mr Miller! 

Tuesday- August 30, 2016

Warm-up
Hip Series +
21-15-9
MedBall Clean
Sit-up
Shoulder Taps

Conditioning
"Kathy & Cookies"
Partner Wod
AMRAP 20
20 Pull-ups
20 HR Push-ups
20 Box Jumps @24/20"
20 Sit-ups to Toss @20/14
20 Burpees over Partner
Run 200m / bike 20 Cal / Row 20 cal

Bootcamp
4 Rounds:
20 Trx Row
20 Push-ups
20 Box step-ups
20 Sit-ups with Wallball
20 Burpees
Run 200m / bike 20 Cal / Row 20 cal

Monday – August 29, 2016

Weightlifting
1 Rep Max Hang Clean

Conditioning
AMRAP 12
2-4-6-8-10-12-14....
-Push Press
-Lunged
-Deadlift
Rx @95/65
CRX : unbroken rounds

BOOTCAMP
Run 800m
21-15-9
-Burpees
-Sit-ups
Run 800m
21-15-9
-Trx/Ring Rows
-Sit-ups
Run 800m
1 Minute Plank

 

SATURDAY – August 27, 2016

8:30 Competitors Class
(Via CompTrn.)
AMRAP 20
30 Power Snatches
45 Bar Facing Burpees
60 Thrusters
45 Bar Facing Burpees
30 Power Snatch
End if complete and record time!
Rx 75/55

AMRAP 10
7 muscle Ups
50 Double Unders

9:30 Class

"Duo What"

For Time: (Teams of 2)
400m Relay
10 Partner DL @ bw combined
Run 200m together
20m Prowler Push
Run 200m together
30 Cal Assault Bike
Run 200m together
40 Slamballs @20/15
Run 200m together
50 Sit-ups
Run 200m together
60 Burpees
Run 200m together
50 Sit-ups
Run 200m together
40 Slamballs @ 20/15
Run 200m together
30 Cal Row
Run 200m together
20m Prowler Push
Run 200m together
10 Partner DL @ BW
400m Relay Run