Monday, July 25, 2016

Tuesday 7.26.16


“Sugar Daddy”

21 – 15 – 9

Deadlifts (225/155)

400 Meter Run

Sunday, July 24, 2016

Monday 7.25.16


Bench Press 

1x5@75%,1x3@85%,1x1@95%

“Snake Bite” 

21 – 15 – 9

Squat Snatch (95/65)

Chest to Bar Pull-Ups

Friday, July 22, 2016

Saturday 7.23.16

Saturday 7.23.16

Team 10K Row
Teams of 3
Row 10K

*Athletes change every 250m

Thursday, July 21, 2016

Friday 7.22.16

Friday 7.22.16

Back Squat 
1x5@75%,1x3@85%,1x1@95%

“2015 Master’s Chipper”

1,000 Meter Run
25 Power Cleans (135/95)
25 Box Jump Overs (24/20)
25 Chest to Bar Pull-Ups
50 Wallballs (20/14)
25 Chest to Bar Pull-Ups
25 Box Jump Overs (24/20)
25 Power Cleans (135/95)

Wednesday, July 20, 2016

Thursday 7.21.16

Thursday 7.21.16

“Cinnamon Buns”

Two Teams
AMRAP 20:
10 Calorie Row
25′ Walking Lunge
50′ Prowler Push (45/0)

Workout is done funnel style.
Athlete 1 starts with the Rower.
Once calories are completed, Athlete 2 can start the Rower, and so on.
Before returning to the rotation, athletes complete the 25′ Walking Lunge and 50′ Prowler.
Score is total calories on the Rower.

Today's 11:45 class is cancelled!!!

Tuesday, July 19, 2016

Wednesday 7.20.16

Wednesday 7.20.16

Strict Press
3x3 @ 80%,85%,90%

“Weightlifting Wednesday”
Snatch Balance
Build to a Heavy Set of 3
Hang Squat Snatch
Build to a Heavy Set of 2
Squat Snatch
Build to a Heavy Set of 1

Goal today is body positioning and speed beneath the bar.