11.25.13

Change of plans! It looks like there is a 100% chance of rain Tuesday, which means we'll be doing Murph tomorrow.. Get ready!

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

11.22.13

A. Bench 3,3,3+

B. With a partner, 5 sets of:
500m row (250m/partner)
Tire flips + jump in/out
HR Push-ups
(Time of each round will be dictated by the duo on the rower, i.e. while one duo rows, the other duos will flip tires and do pushups until the row is complete, then rotate to the next movement)

Reminders!

Two things:

1. Next Tuesday we will meet at 5 to do Murph! We'll do a VERY quick warmup then get right to it, so be sure to get here no later than 5!

2. Next Friday, I will not be in town (because Corey has so generously given me the day off), but Corey will be at the gym that day. Let me know, either via text or a comment to this post, if you were planning on coming to class. If there are enough people who are going to come, he will hold a class for y'all.

Happy hump day!

11.21.13

A. Deadlift 3,3,3+

B. 5 min AMRAP:
3 power snatches
7 TTB
Rest 5 minutes
5 min AMRAP:
5 power cleans
5 HSPU

11.19.13

A. Press 3,3,3+

B. Work up to a snatch, then work up to a heavy clean and jerk, focusing on good form and technique. Do what feels good - not necessarily trying to set any PRs today!

11.18.13

A. Back squat 3, 3, 3+

B. Half Murph!
800m run
50 pull-ups
100 pushups
150 air squats
800m run

11.15.13

A. Bench 5, 5, 5+

B. For time:
400m run
20 burpees
30 wall balls
40 box jumps
50 KBS
400m run w/sandbag

11.14.13

A. Deadlift 5, 5, 5+

B. Work up to a heavy squat clean

C. 5 rounds:
10 power cleans
10 barbell lunges (front rack)
10 GHSU (20 ab mat sit-ups)

11.12.13

A. Press 5,5,5+
B. Work up to a heavy Jerk
C. 5 rounds:
3 power clean and power jerks
6 burpees over the bar
9 pull-ups

11.11.13

A. Back squat 5, 5, 5+
B. Work up to a heavy squat snatch
C. EMOTM for 10 minutes:
3 snatch pulls
3 hang power snatches
3 overhead squats
*All @ 60% of B.*

11.8.13

A. 1 rep max - bench press

B. 5 sets:
1 minute max effort ring dips
1 minute max effort ring rows
2 minutes rest

11.7.13

A. 1 rep max - deadlift

B. EMOTM 12 minutes:
Even: 3 deadlifts @ 60% new max
Odd: 10 sit-ups (GHSU if possible)

11.5.13

A. 1 rep max - Press

B. 21-15-9
Pull-ups
Handstand push-ups
*400m run to start and in between sets*

11.4.13

Max out week!

A. 1 rep max: Back squat

B. Tabata air squats + burpees

11.1.13

Happy November, y'all!

A. Bench 3x5

B. 100 pull-ups
100 push-ups
100 sit-ups
100 air squats