Thursday 2018.09.06
Strength
1A) Behind the neck push press
- 4 x 2-4 @ 31X1
1B) Horizontal ring row
- 4 x 6-10
Conditioning
Complete as many rounds as possible in 15:00:
- 16 Kettlebell snatch (53/35) (8L/8R)
- 8 Push ups
- 16 Abmat sit ups
- 8 Strict pull ups
Wednesday 2018.09.05
Strength
Every minute on the minute for 12:00:
- Power clean (position 2) + power cleans (ground) + front squat
Conditioning
For time:
- 400m Run
- 15 Hang power cleans (135/95)
- 400m Run
- 12 Hang power cleans (135/95)
- 400m Run
- 9 Hang power cleans (135/95)
- 400m Run
- 6 Hang power cleans (135/95)
Tuesday 2018.09.04
Strength
1A) Back Squat
- 4 x 2-3 @ 44X1
1B) High Box Jump
- 4 x 3
Conditioning
Complete as many rounds as possible in 16:00:
- 18/15 Calorie bike or row
- 15 Wall balls (20/14)
- 12 Alternating dumbbell snatch (50/35)
- 9 Toes to bar
Monday 2018.09.03
Happy Labor Day! There is one class today at 1000. It is a Bring a Friend workout. Please have guests register here!
On April 20th, 1914, in Ludlow Colorado, the Colorado National Guard, reinforced by guards from the Colorado Fuel & Iron Company, opened fire with rifles and machine guns on a camp of 1,200 miners and their families. The miners were on strike for redress of grievances concerning a failure of enforcement of worker protections such as laws stipulating an 8 hour work day. Approximately 24 people were killed in the attack, including 11 children between the ages of 3 months and 11 years. By the end of the strike the death toll reached 75.
“Ludlow”
Working in teams of three, for time:
- 75 Calories, one person working at a time
Then, three rounds:
- 4 200m Runs, Relay Style
- 14 Synchro Hi-Five Burpees
- 24 Team Sit-Ups w/ arms interlaced
Then,
- 75 Calories OPWAAT
30 minute time cap
Week of 2018.09.03 Preview
Microcycle Preview
- Monday: Bring a Friend Day. Register here!
- Tuesday: Back squat
- Wednesday: Clean
- Thursday: Behind the neck push press
- Friday: Front squat
- Saturday: Team workout