Sunday, July 15, 2018

Monday, 16 July, 2018

Warm- Up

50 DU/ 150 SU

3x
15 Walking Lunges
15 Air Squats
10 Kip Swings
10 PVC PT/ATW


Tabata Something Else 2.0

8 Rounds of 20 secs work/10 secs rest (each exercise)

Tabata Toes-to- Bar
Tabata Jumping Air Squats
Tabata Overhead Plate Lunges (35/25)
Tabata Hollow Rocks


Elizabeth

21-15-9
Clean 135/95
Ring Dip

Friday, July 6, 2018

Saturday, 7 July 2018

Warm up
5 rolls of the die

Filthy 50
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

Tuesday, July 3, 2018

July 4th and 5th and Saturday the 7th foundations class

We will be open during select times for the next couple of days.  Tomorrow Coach Mike will coach class at 0515 and coach David at 0800.  On Thursday the first class will be at 1130 with coach Hannah and the coach Greg at 1730.  Looking forward to breaking a sweat with whomever shows!  Also, we will be having our foundations class on Saturday at 0830, regular class at 1030 then a social to say goodbye to coach Jake.  If you can only make one thing, make the social.  Coach Jake has done so much for the box, it would be greatly appreciated if you can come out and say goodbye.  Looking forward to seeing everyone on Saturday!

Thursday, June 28, 2018

Friday, 29 June 2018

Warm up
10 PVC pass thru/ATW
10 GHD sit-ups
With BB only, 5 back squats, 5 snatch balances, 5 OH squats, 5 elbow rotations, 5 SLDL
With light load, 5 snatch grip deadlift, 5 snatch pulls, 5 snatch high pull
Squat Snatch
Build to a Heavy Single

Conditioning
For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Wednesday, June 27, 2018

Thursday, 27 June 2018

Warm up
100 single unders
10 Spider-Man and reach each side
10 cow/cat
:30 pigeon pose each leg
10 PVC pass thru/ATW
1. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets.
2. Conditioning
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/50)
400 Meter Run
3. Odd-Object Conditioning
3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:
1st 50 Meters – Left Arm Overhead, Right Arm Hang
2nd 50 Meters – Right Arm Overhead, Left Arm Hang
3rd 50 Meters – Both Front Rack
4th 50 Meters – Both Overhead
*Athlete’s choice on loading. Rest as needed between sets, with the intention
on each set being unbroken. Free to build between sets.

Tuesday, June 26, 2018

Wednesday, 26 June 2018

Warm up
3 sets
10 quadruped hip ext/leg
:30 forearm plank
10 side plank rotations each side
10 Jefferson curls

Back squat
6-6-5-5-4

RNT split squat
3 sets 6-8 per leg

Strict ring pull up
3 sets of 4-6 reps

Single arm cross body single leg Romanian deadlift
3 sets 6-8 per leg

Single arm KB press
3 sets 6-8 reps per arm

9:00 AMRAP
20m sled push
5 KB renegade rows
5 strict toes to bar
:20 wall facing handstand hold

Monday, June 25, 2018

Tuesday, 26 June

Warm up
12:00 EMOM
1st-5 seated box jumps (increase height each set)
2nd-8 2-arm KB hang cleans (moderate weight)
3rd-run 100m

Workout
Segmented deadlift clean
5-5-4-4-3

Partial deadlift (starting above the knee)
5-5-5-5

5 sets of
12 Russian kettlebell swings
rest :15
:30 hollow hold
rest :15
8 tall box jumps (step down)
rest :15
Run 200m
rest 1:30