2.28.14

A. Discuss strategies for dominating 14.1

B. Powerlifting fun!
Establish a 5-rep max bench press, followed by a 5-rep max deadlift

C. If time, Turkish get up technique work

2.27.14

A. 12 min AMRAP:
150 wall balls
90 DUs
30 muscle ups

B. If time, 5x5 DL working between 50-70% most recent max

2.25.14

Hope y'all had fun with Harris yesterday.. that workout was a tough one!

A. Muscle-up technique work for 20 minutes

B. 21-15-9
Push press (115#)
CTB pull-ups

C. 50 GHSU (or 75 abmat situps) for time!

2.21.14

Eddie is in charge today! Have fun!

A. Back squat sets of 5 reps @ 50,55,60,65 and 70% of most recent max

B. Bench press sets of 5 reps @ 50,55,60,65 and 70% of most recent max

C.  Tabata mashup:
Ring push-ups
Pistols

2.20.14

A. Deadlift, sets of 3 @ 55,65,70,75, and 80% of most recent max

B. 3 sets:
1 min of rowing
1 min of box jumps
1 min of power cleans
1 min rest

C. Death by TTB, starting at 5 reps

2.18.14

A. Take 15 minutes to work up to a heavy 3-rep push press

B. At the top of every 2 minutes, complete
10 wall balls
10 CTB pull-ups

C. 5 minutes of squat clean and jerk @ 165#

2.17.14

A. 3x5 Overhead Squat

B. Hang snatch + snatch, 5 sets working up to a heavy final set

C. 7 minutes of Burpees

Happy Valentine's Day!

Today is all about those 3 words made up of 8 letters - I love you!
So our workout today is all about sets of 3 and 8 and the date, 2.14!

A. Bench press - max reps at 214#

B.
2:14 min AMRAP:
3 front squats @ 155#
8 TTB

rest 3 min

2:14 min AMRAP:
3 power cleans @ 135#
8 wall balls

rest 3 min

2:14 min AMRAP:
3 power snatch @ 95#
8 HR push-ups

And repeat!

Class is ON!

The roads are mostly melting slush now, so we are going to have class! See y'all today at 5:30!

A. Deadlift, sets of 5 @50,60,65,70, and 75% of most recent max!

B. 5 sets:
10 front each lunges (5/leg)
10 lateral bar burpees

C. Plank walk relay

2.11.14

A. 5 sets of 3 position snatch: high hang, mid hang, and below the knee

B. Max effort reps of:
Strict pull-ups
Kipping pull-ups
Chest to bar pull-ups

C. 5 minute AMRAP:
5 power snatches
5 HSPU

2.10.14

A. Front squat 3x5 @ 50-60% back squat max

B. EMOM 10 min:
1 clean and jerk, increasing weight

C. 7 min:
3 G2OH
3 TTB
6 G2OH
6 TTB
9 G2OH
9 TTB...

2.6.14

A. Overhead squat 3x5

B. EMOM for 10 min:
1 squat snatch + 1 overhead squat

C. 7 min AMRAP:
30 DU
DB snatch, 10/arm

2.5.14

A. Deadlift
Sets of 5 reps at 50%, 60%, 70%, 80%, and 90% of max

B. 5 rounds:
250m row
15 wall balls
10 burpees

C. Planks!

2.4.14

A. Take 10 minutes to work up to a heavy push press

B. EMOM for 10 minutes, complete 1 muscle up (or, if unable, muscle up from the low rings)

C. 18 minute AMRAP:
15 box jumps
12 push press (115#)
9 TTB

2.3.14

Hey y'all, this week we will NOT have class on Friday, as I will be out of town!

Instead, we will have class WEDNESDAY at 5:30.

4 days of workouts in a row! Get ready!

A. 3x5 Front squat @ 50% of back squat max

B. 10 min EMOM:
1 squat clean + 1 front squat

C. 7 min AMRAP:
3 thrusters @100#
3 CTB pull-ups
6 thrusters
6 CTB
9 thrusters
9 pull-ups...