Saturday 4.21.18

‘Luce’

Performance
For Time: 3 Rounds
1000m Run
10 Muscle-ups
100 Squats
*40 minute time cap
Lifestyle
For Time: 3 Rounds
600m Run
Max Chin-over-bar hold
15 Russian Kettlebell Swings 70/53
60 Squats
*40 minute time cap
Rehab Upper
For Time: 3 Rounds
1000m Run
1 minute Hollow Hold
100 Squats
*40 minute time cap
Rehab Lower
For Time: 3 Rounds
1000m Row
10 Muscle-ups
35/30 Calorie Bike
*40 minute time cap

Friday 4.20.18

Gainz

Performance
6 Rounds: 1:15 on/ 1:45 off
5 Deadlifts @ 70-75%
10 V-ups
Remaining Time, Burpees over bar
*Score is total burpees over bar
Accessory
Lifestyle
6 Rounds: 1:15 on/ 1:45 off
5 Deadlifts @ 185/135
10 V-ups
Remaining Time, Burpees over bar
*Score is total burpees over bar
Accessory
Rehab Upper
6 Rounds: 1:15 on/ 1:45 off
5 Deadlifts @ 70-75%
10 V-ups
Remaining Time, Calorie Bike
*Score is total burpees over bar
Accessory
Rehab Lower
6 Rounds: 1:15 on/ 1:45 off
10 DB Bench 60/40
Remaining Time, Calorie Bike
*Score is total burpees over bar
Accessory

Thursday 4.19.18

Bring a Friend Day

Performance
Teams of 2
(1) 3 rounds (each)
250m row
15/12 cal bike
(2) 3 rounds (each)
250m row
12/9 cal ski
(3) 3 rounds (each)
250m row
10 box jump overs 24/20
*35 minute time cap
Lifestyle
same as performance
Rehab Upper
Teams of 2
(1) 3 rounds (each)
250m row
15/12 cal bike
(2) 3 rounds (each)
250m row
12 Russian Kettlebell Swings 70/53
(3) 3 rounds (each)
250m row
10 box jump overs 24/20
*35 minute time cap
Rehab Lower
Teams of 2
(1) 3 rounds (each)
250m row
15/12 cal bike
(2) 3 rounds (each)
250m row
12/9 cal ski
(3) 3 rounds (each)
400m row
*35 minute time cap

Wednesday 4.18.18

Restricted

Performance
Strength: 5 Rounds for Quality
2 Back Squats, across
8 Single-arm Upright Rows (per arm, across)
*complete 3-4 warm-up sets of each movement, building to your weight
For Time: 12-9-6-3
Strict Pull-up
Power Clean 205/145
Lifestyle
Strength: Upright Row
(1) Warm-up Sets: 3 x 5 (building to starting weight)
(2) Working Sets: 4 x 8
Strength: Back Squat
(1) Warm-up Sets: 3 x 5 (building to starting weight)
(2) Working Sets: 5 x 3 (heavy)
For Time: 12-19-6-3
Strict Pull-up
Power Clean 155/105
Rehab Upper
Strength: Single-arm DB Upright Row (uninjured arm)
(1) Warm-up Sets: 3 x 5 (building to starting weight)
(2) Working Sets: 4 x 8
Strength: Back Squat
(1) Warm-up Sets: 3 x 5 (building to starting weight)
(2) Working Sets: 5 x 3 (heavy)
For Time: 12-9-6-3
Power Cleans 205/145
*50 Double Unders after each set
Rehab Lower
Strength: Upright Row
(1) Warm-up Sets: 3 x 5 (building to starting weight)
(2) Working Sets: 4 x 8
Accessory
(1) Reverse Flies: 3 x 15
(2) Banded Face Pulls: 3 x 10
For Time: 3 Rounds
8 Strict Pull-ups
8 Single-arm Ring Rows (per)

Tuesday 4.17.18

‘JT’

Performance
For Time: 21-15-9
Handstand Push-ups
Ring Dips
Push-ups
Accessory
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
Lifestyle
For Time: 15-12-9
Pike Handstand Push-ups
Dips (Ring or Box)
Push-ups
Accessory

 

Rehab Upper
For Time: 21-15-9
DB Box Step Overs 50/35
Hip Extensions
Back Extensions
Accessory
Rehab Lower
same as performance

Monday 4.16.18

Marathon Monday

Performance
For Time
400m run
26 Power Snatches 95/65
500m row
26 Burpee Box Jumps 24/20
400m run
26 Toes-to-bar
500m row
26 Thrusters 95/65
400m run
26 Kettlebell Swings 70/53
500m row
26 Burpee Pull-ups
400m run
26 Sumo Deadlift High Pulls 95/65
500m row
Lifestyle
For Time
200m run
18 Power Snatches 75/55
300m row
18 Burpee Box Jumps 24/20
200m run
18 V-ups
300m row
18 Thrusters 75/55
200m run
18 Kettlebell Swings 53/35
300m row
18 Burpee Jumping Pull-ups
200m run
18 Sumo Deadlift High Pulls 75/55
300m row
*40 minute time cap*
Rehab Upper
For Time
400m run
26 Hip Extensions
500m row
26 Calorie Bike
400m run
26 GHD Sit-ups
500m row
26 Front Squats 135/95
400m run
26 Russian Kettlebell Swings 70/53
500m row
26 Walking lunge steps, per leg
400m run
26 Deadlifts 135/95
500m row
*40 minute time cap*
Rehab Lower
For Time
30/20 Calorie bike
500m Row
26 Toes-to-bar
30/20 Calorie bike
500m Row
26 DB Strict Press 50/35
30/20 Calorie bike
500m Row
26 Ring Rows
30/20 Calorie bike
500m Row
26 Ring Push-ups
30/20 Calorie bike
500m Row
*40 minute time cap*

 

*Marathon Monday schedule will have normal class hours!*

Sunday 4.15.18

Bootcamp

5 Rounds: With a 90 second clock
5 DB Box Step Ups 50/35 to 20″ (per leg, alternating)
10 Lateral Hurdle Squat Jump Overs
Remaining Time, Row for Calories
*rest 4:30 between rounds*
-rest 3 minutes-
4 Rounds
350m row, hard (damper setting at 10/8)
650m row, easy (damper setting at 6/4)
*rest 1 minute between rounds

Power Hour

Strength: Good Morning
(1) Warm-up Sets: 3 x 5 (building to starting weight)
(2) Working Sets: 4 x 10
Accessory
(1) 200m KB Farmer’s Carry (heavy)
(2) Accumulate 2 minute hollow hold
(3) Reverse Hyper: 4 x 12-20
(4) Jefferson Curls: 4 x 5
(5) 200m KB Suitcase Carry (100m L/100m R)

Saturday 4.14.18

‘Jared’

Performance
Teams of 2: 4 Rounds
800m Run
40 Pull-ups
70 Push-ups
*Complete run together, split pull-ups and push-ups as desired.
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
Lifestyle
Teams of 2: 4 Rounds
600m Run
40 Jumping Pull-ups
40 Push-ups
*Complete run together, split pull-ups and push-ups as desired.
Rehab Upper
Teams of 2: 4 Rounds
800m Run
40 V-ups
70 Hip Extensions
*Complete run together, split V-ups and Hip Extensions as desired.
Rehab Lower
Teams of 2: 4 Rounds
70 Calorie Bike (total)
40 Pull-ups
70 Push-ups
*one partner working at a time, split reps as desired.

Friday 4.13.18

Fearless

Performance
For Time: 20-16-12-8-4
Hang Squat Clean 115/75
Front Rack Reverse Lunge 115/75 (total)
Box Jump Overs 24/20
Accessory
Lifestyle
For Time: 5 Rounds
10 Hang Squat Clean 115/75
10 Front Rack Reverse Lunge 95/65 (total)
10 Box Jump Overs 24/20
Accessory
Rehab Upper
same as performance
Rehab Lower
For Time: 3000m row
Accessory

Thursday 4.12.18

Brave

Performance
Strength: Push Press
(1) Warm-up Sets: 3 x 5 (building to starting weight)
(2) Working Sets: 2 x 5, 2 x 3
For Total Reps: 3 Rounds
1 minute Tire flips
1 minute Bike, for calories
1 minute Ski, for calories
1 minute Sit-ups
*1 minute rest between rounds
Lifestyle
same as performance
Rehab Upper
Crossover Symmetry Iron Scap
For Total Reps: 3 Rounds
1 minute Tire Flips
1 minute Bike, for calories
1 minute Row, for calories
1 minute Sit-ups
*1 minute rest between rounds
Rehab Lower
Strength: Bench Press
(1) Warm-up Sets: 3 x 5 (building to starting weight)
(2) Working Sets: 2 x 5, 2 x 3
For Total Reps: 3 Rounds
1 minute Plank Hold
1 minute Bike, for calories
1 minute Ski, for calories
1 minute Banded Hamstring Curls
*1 minute rest between rounds

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