Jul 7, 2016
Reminder
Bring a friend day is this Saturday, 07.09, at 1000!
Strength
4 Sets of:
- 8 Wall Facing Hand Stand Push Ups
- 8 Strict Ring to Chest Pull Ups
Then…
Every minute, on the minute, for 8:00:
- Minute 1: 3 Muscle Up Transition Drills (3s pause with rings at chest)
- Minute 2: 3 – 5 Ring Dips (1s pause in ring support)
Conditioning
Complete as many rounds as possible in 12:00 of:
- 1 Rope Climb
- 10m Reverse Seal Drag
- 10 V-Ups
Optional Independent Work
3 Sets:
- 8 Seated Dumbbell External Rotations
- 8 Dumbbell Skull Crushers
- 10 Plank Rotations / side
Jul 6, 2016
Reminder
Bring a friend day is this Saturday, 07.09, at 1000!
Strength
5 Sets of:
Perform a snatch from the high hang, mid-thigh, knee.
Conditioning
Complete as many rounds as possible in 15:00 of:
- 10 Double Kettlebell Front Rack Walking Lunge Steps (53/35)
- 10 Dumbbell Clean and Jerks (35/25)
- 10 Dumbbell Bent Over Rows (35/25)
- 10 Box Jumps with step down (24/20)
You will rest the same amount of time it took to complete the four movements and then repeat for the duration of the 15:00.
Optional Independent Work
5 Sets of:
Jul 5, 2016
Reminder
Bring a friend day is this Saturday, 07.09, at 1000!
Strength
Performance:
Fitness:
- Hang Clean: Build until technique degrades, then drop down 10% and do 4 – 6 singles.
Conditioning
Every minute, on the minute, for 15:00:
- Minute 1: 5 Dumbbell Step Ups / leg
- Minute 2: 3 Wall Walks
- Minute 3: 15 Dumbbell Power Cleans (35/25)
Optional Independent Work
3 Sets of:
- 3 Front Squats with a 3s pause in the bottom
- 3 – 5 Chest to Rings + 3 – 5 Kip to Catch
- 8 Dumbbell Push Press (lower under control)
Jul 4, 2016
Reminder
Bring a friend day is this Saturday, 07.09, at 1000!
Strength
Performance:
Fitness:
- Hang Snatch: Build until technique degrades, then drop down 10% and do 4 – 6 singles.
Rest 90 – 120 seconds between lifts.
Conditioning
Complete as many rounds as possible in 15:00 of:
- 10 Dumbbell Push Press (35/25)
- 15 Medicine Ball Cleans (40/30)
- 15/12 Calories on the Assault Bike or Rower
Optional Independent Work
3 Sets of:
- 3 Snatch Pulls @ 100%
- 3 Wall Walks + Float off Wall
- 10 Dumbbell Curls @ 30X1
Jul 3, 2016
*Scheduling Note*
There will be one class today at 1000. All other classes are cancelled. Come join us for a Fourth of July workout!
Conditioning
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
“Badger”
Three rounds for time of:
- 30 Squat Cleans (95/65)
- 30 Pull Ups
- 800m Run
This may be completed solo or in teams of 2 or 3.
