Saturday 2017.04.15

Apr 14, 2017

Teams of 4, one person working at a time, 30 minute time cap:

• 1 Mile Run (together)
• 80 Shoulder to Overhead
• 200 Calories Air Bike
• 80 Hip Power Cleans
• 2,000m Row
• 80 Hang Squat Snatch

Same weight for all movements, choose a weight you can move confidently for all three.

Saturday 2017.04.08

Apr 7, 2017

Weightlfiting meet today at 2PM, come see Solidarity Barbell in action!

Saturday Workout of the Day

Teams of three, OPWAAT:

• 7 Minutes max front squats (from floor 115/75)

3 minutes to clean-up/transition, then…

Alternating movements, 26 minute AMRAP:

• Run 200m
• 12 Pull Ups
• Run 200m
• 12 Handstand Push Up

Partner 1 runs 200m, P2 does 12 Pull Ups, P3 Runs 200m, P1 does 12 HSPU, P2 runs 200m, P3 does 12 pull ups…

Monday 2017.01.16

Jan 15, 2017

Rev. Dr. Martin Luther King Jr. speaking. (Photo by Julian Wasser//Time Life Pictures/Getty Images)

We are running a normal schedule today.  We hope you enjoy your day off and have some time to come in and sweat with us.

Programming Note for the Week [Late Off-Season]: MetCons are still the biggest priority. Prioritize your workouts to spend the majority of your effort towards the conditioning. Workouts are being created to make you think more about pacing and strategy prior to starting. Try to come up with a gameplan prior to starting and use information about how the workout goes to plan future workouts. It would also be helpful to perform some foam rolling of the major muscle groups used during training (after training). There is less rest time between days and movements trained this month. This is to get used to specific movements we’ll see in the Open (Overhead squats, thrusters, wallballs). Gonna be a lot of squatting!

Fitness:

With a 20 minute continuously running clock…

Minutes 0-5:

• Work up to a 3 rep max touch and go snatch and then immediately drop the barbell weight by 50%

Minutes 5-10, AMRAP (as many rounds as possible) of:

•  10 Calorie Assault Bike
•  7 Toes to bar

Minutes 10-15 (ascending ladder 5-10-15-20-25 etc..) of:

• Pull-up
• Barbell Snatch or Kettlebell Swings (53/35)

Minutes 15-20, AMRAP of:

• 7 Pull Ups
• 7 Barbell Overhead Squats or Goblet Squats (53/35)

Performance:

With a 20 minute continuously running clock…

Minutes 0-5, complete AMRAP (as many rounds as possible) of:

• 10 Calorie Assault Bike
•  7 Toes to bar

Minutes 5-10:

• Work up to a 3 rep max touch and go snatch and then immediately drop the barbell weight by 50%

Minutes 10-15 (ascending ladder 5-10-15-20-25 etc..) of:

• Pull-up (Competitors: Chest to Bar Pull-up)
• Barbell Snatch

Minutes 15-20, AMRAP of:

• 7 Chest to Bar Pull-ups (Competitors: Muscle-ups)
• 7 Barbell Overhead Squats

Optional Independent Work

3 Sets:

• 3 Snatch Pull @100% of 1 rep max
• 2-3 Wall Walks (try to balance a handstand at the top of each rep)
• 8 Dumbbell Curl each arm

Wednesday 2016.04.13

Apr 12, 2016

Two rounds:

As many rounds as possible (AMRAP) in 3:00:

• 10/7 Calories on Assault Bike
  
• 10 Alternating Dumbbell Snatch (50/30)

Rest 1:30

AMRAP x 3:00:

• 5 Bench Press (165/105)
  
• 1 Rope Climb

Rest 1:30

AMRAP x 3:00:

• 10 Double Kettlebell Deadlift (70×2 / 53×2)
  
• 10 Box Jumps (30/24)
  

Rest 1:30

AMRAP x 3:00:

• 100m Medball Run (20/14)
  
• 20 Air Squats
  

Rest 1:30

Record score for all eight AMRAPs.

Tuesday 2016.04.12

Apr 11, 2016

Strength

Front Squat

Performance: 4 x 6 @ last week’s heaviest weight

Fitness: 4 x 6 @ 20X1 @ last week’s heaviest weight

Conditioning

Performance

For Time:

• 100 Wall Balls (20/14)*

*5 Toes to Bar at the top of every minute

Fitness

• 70 Wall Balls*
  

*5 AbMat Sit Ups at the top of every minute

10:00 cap for both performance and fitness