Saturday 31 OCT 2015

Happy Halloween!!

Saturday 10.31.15

“Fireball”

Teams of 3

AMRAP 20

9 Calorie Row

9 Box Jump Overs (20)

9 Thrusters (95/65)

Workout is a Relay. Partner 1 completes all reps, followed by Partner 2, followed by Partner 3.

Each time an athlete completes the Thrusters, it counts as one round.

Friday 30 OCT 2015

Friday 10.30.15

“Bone Appetite”

AMRAP 20:

31 Box Jumps (30/24)

31 Chest-to-Bar Pull-Ups

31 Kettlebell Swings (70/53)

31 FR Step Out Lunge (90/65)

31 Toes-to-bar

31 Push Press (95/65)

31 Hip Extensions (25)

31 Wallballs (30/20)

31 Burpees

31 Calorie Row

Thursday, 29 OCT 2015

Clean and Jerk: Build to a Heavy Single

“Grace Gets Personal”

Load the bar with 65% of today’s Heavy Single

30 Clean and Jerks for Time

Wednesday 28 OCT 2015

Wednesday 10.28.15

“Work-It-Wednesday”

On the Minute x 30

Min 1: Max Burpees

Min 2: Max Doubleunders

Min 3: Max Abmat Sit ups

Min 4: 200m Run

Min 5: Max Air Squats

Min 6: Max Cals on Rower

Tuesday 27 OCT 2015

Tuesday 10.27.15

“Three Times a Lady”

AMRAP 3:

3 Power Snatches (135/95)

20 Double-Unders

Rest 3:00

AMRAP 4:

4 Power Snatches (115/80)

20 Double-Unders

Rest 4:00

AMRAP 5:

5 Power Snatches (95/65)

20 Double-Unders

Monday 26 OCT 2015

All classes!

"Lipstick on a Pig”

1000 Meter Row “Buy-In”

Immediately into…

6 rounds:

9 Chest-to-Bar Pull-Ups

9 Kettlebell swings (70/53)

9 Front Squats (135/95)

Saturday 10.24.15

Meeting of the Minds

Alternating OTM x 20

Teams of 2, starting at opposing stations:

Odd Minutes – 3 Bench (185/135) + 10 Air Squats

Even Minutes – 3 Powercleans (135/95) + 10 Box Jumps (24/20)

Friday 10.23.15

4 rounds:

400 Meter Run

4 Muscle-Ups

40 Double-Unders

Thursday 10.22.15

 ****ALL CLASSES TOMORROW****

AMRAP 15:

1 Rope Climb

7 Thrusters (95/65)

15 Calorie Row

Wednesday 10.21.15

 

“Back Spin”

750 Meter Row

150 Double-Unders

1 Mile Run

150 Double-Unders

750 Meter Row

Tuesday 10.20.15

**No 0530 Class**

1,000 Meter Run

40 Pull-Ups

30 Thrusters (95/65)

20 Lateral Burpees

Monday 10.19.15

***No 0530 class***

AMRAP 8:

3 Power Cleans (135/95), 3 Calorie Row

6 Power Cleans (135/95), 6 Calorie Row

9 Power Cleans (135/95), 9 Calorie Row

12 Power Cleans (135/95), 12 Calorie Row

Continue pattern, adding 3 reps each round, until time is called.

Score is rounds completed, plus repetitions.

Saturday 17 October 2015

“Triple Shot”

Teams of 2

40-30-20-10

Power Snatch (95/65)

Box Jump Overs (24/20)

Immediately followed by:

40-30-20-10

Overhead Squats (95/65)

Toes to Bar

Immediately followed by:

40-30-20-10

Wallballs (20/14)

Burpee

Friday 16 October 2015

“Whoopie Pie”

10 – 8 – 6 – 4 – 2

Clean and Jerk (135/95)

After each set, complete 2 Rounds of:

5 Pull-Ups

10 Pushups

15 Air Squats

Thursday 15 October 2015

“Christine”

3 rounds:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (20″)

 

Wednesday 13 October 2015

**No 0530 class all week!**

 

 

 

 

“Lambada”

15 Power Snatches (95/65)

100 Double-Unders

12 Power Snatches (115/80)

100 Double-Unders

9 Power Snatches (135/95)

100 Double-Unders

6 Power Snatches (155/105)

 

 

 

Tuesday 10.13.15

***No 0530 class this week***

Deadlift

Build to a Heavy 3-Rep

Build to a Heavy 10-Rep

“Cashout”

AMRAP 20:

5 Deadlifts (185/135)

10 Wallballs (20/14)

Saturday 10.10.15

“Jota”

Teams of 3

AMRAP 20:

10 Kettlebell Snatches (53/35)

15 Calorie Row

At the call of Go, the Athlete 1 can start the KB Snatches. When completed, advance to the rower.

Once Athlete 1 advances, Athlete 2 can start the KB Snatches.Continue pattern for Athlete 3.

Score is total Calories on the rower.

Kettlebell Snatch tutorial:

http://youtu.be/dD-wcKlj6Tg

Friday 10.09.15

***Only 1200 class due to gym closing***

 

“Bomba”

3 rounds:

400 Meter Run

30 Box Jumps (24/20)

20 Push Presses (115/80)

Thursday 10.8.15

"It Takes Two"

Teams of 2:

2 Rounds:
2:00 Air Squats
One Partner holds the bottom of a squat.
2:00 Deadlift (185/135)
One Partner holds a second barbell in the hang position.
2:00 Hand-Release Pushups
One Partner hold a handstand
2:00 Toes to Bar
One Partner hangs from pull-up bar

Score is Max Reps. A Partner must be in the static hold for the other to accumulate reps.

Wednesday 10.7.2015

Weightlifting Wednesday!

Power Clean: Build to a Heavy Single

Cash Out:

EMOM x 10
2 Power Cleans @ 75%
5 Burpees Over the Bar

Tuesday 10.6.2015

"Annie"

50-40-30-20-10
Double-Unders
Abmat Sit-Ups
 

Monday 10.5.15

**No 0530 class this week**

“Cham Cham”

30-20-10-5

Chest-to-Bar Pull-Ups

Thrusters (95/65)

Saturday 10.3.15

“Big Mama”

Athlete’s Choice of Rounds:

25 / 50 / 100 rounds

1 Strict Handstand Pushup

2 Squat Cleans (135/95)

3 Burpees

Friday 10.2.15

***No 0530 Class***

 

“Melbourne Shuffle”

5 rounds:

12 Kettlebell Swings (70/53)

12 Toes to Bar

200 Meter Run