Tuesday 8.14.2018

 Mark your calendars, Live Like Pat 8/25/2018

Mark your calendars, Live Like Pat 8/25/2018

1. "Lead Foot"
AMRAP 4
27/21 Cal Row
27 Burpees
27 C2B Pull Ups
REST 4
AMRAP 4
21/15 Cal Row
21 Burpees
21 T2B
REST 4
AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull Ups

2. Gymnastic Conditioning
AMRAP 5
20 DU, 2 HSPU
20 DU, 4 HSPU
20 DU, 6 HSPU
… climbing, add 2 HSPU each round

Monday 8.13.2018

 When a levitating barbell is the least impressive thing in the photo...

When a levitating barbell is the least impressive thing in the photo...

1. Back Squat
On the 2:00
6 @ 70%
4 @ 75%
2 @ 80%
6 @ 72%
4 @ 77%
2 @ 82%
6 @ 74%
4 @ 79%
2 @ 84%

2. "Thin Air"
4 RFT
40 Air Squats
30 Abmat Sit Ups
200m Run

3. Snatch Complex
On the 1:30 for 7 sets
1 Power Snatch + 1 Squat Snatch @ 75%1RM
 

Wednesday 8.8.2018

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1. "Hot Sauce"
AMRAP 3
21/15 Cal Row
21 Lateral Erg Burpees
Max OH Squats (75/55)
Rest 3
AMRAP 3
18/13 Cal Row
18 Lateral Erg Burpees
Max OH Squats (95/65)
Rest 3
AMRAP 3
15/11 Cal Row
15 Lateral Erg Burpees
Max OH Squats (115/80)
Rest 3
AMRAP 3
12/9 Cal Row
12 Lateral Erg Burpees
Max OH Squats (135/95)

2. Strict HSPU
For Time:
30 Strict HSPU

3. Strict Pull Ups
Max Set
 

Friday 8.3.2018

 Get out your fancy pants...it's Friday!!

Get out your fancy pants...it's Friday!!

1. Clean Complex
Build to a heavy complex of:
1 P.Clean+1 Front Squat+1 Push Jerk

2. "Wise Men"
AMRAP 3
Macho Man (135/95)
Rest 3
AMRAP 3
Macho Man (155/105)
Rest 3
AMRAP 3
Macho Man (185/135)
Macho Man=
3 P.Clean+3F.Squat+3P.Jerk

3. Box Front Squat
EMOM 10
1 Box Front Squat
Building to a heavy 1

Wednesday 8.1.2018

IMG_2445.JPG

1. "Fire Alarm"
For Time:
3 Rounds Bergeron Beep Test*
50/35 Cal Row
3 Rounds Bergeron Beep Test*
50/35 Cal Row
3 Rounds Bergeron Beep Test*
*Bergeron Beep Test=
7 Thrusters (75/55)
7 Pull Ups
7 Burpees

2. Snatch Technique
3 Sets of 4: OH Squat
3 Sets of 3: Snatch Drop
3 Sets of 2: Snatch Balance

3. Hang Squat Snatch
Build to a heavy single

Thursday 7.26.2018

 What I think of when I want to complain about the heat...

What I think of when I want to complain about the heat...

1. "Deadpool"
On the 3:00 for 7 rounds:
21 Abmat Sit Ups
14 MEd Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts*
*Decrease by 1 each round, can be climbing or across, goal is unbroken on all sets

2. ROMWOD

 

 

Tuesday 7.24.2018

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1. "Liquid Cocaine"
5 Rounds For Time:
5 Power Clean and Jerks (155/105)
10 C2B Pull Ups

2. Strict HSPU
Build to a max height deficit set of 3

3. Power Clean and Jerk
EMOM 8
1HPClean+1PClean+1Split Jerk
Set 1&2 @ 65%
Set 3&4 @ 68%
Set 5&6 @ 71%
Set 7&8 @ 74%

 

Monday 7.23.2018

 Earned fitness... Earned rest

Earned fitness... Earned rest

1. Back Squat
EMOM 9
Min 1: 5@ 75%
Min 2: 3@ 80%
Min 3: 1@ 85%

2. Front Rack Reverse Lunge Step
3x12
Set 1 @ 40%
Set 2 @ 45%
Set 3 @ 50%
*Based on 1RM Front Squat

3. "Sore Subject"
Alternating Tabata (8 sets)
Back Squat (45/35)
Double Unders

Friday 7.20.2018

IMG_5538.JPG

Reminder: No Kids class or Open Gym on Saturday, come support the athletes competing in the Summer Slammer

1. "Doce"
AMRAP 4
27/21 Cal Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs
REST 4
AMRAP 4
27/21 Cal Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs
REST 4
AMRAP 4
27/21 Cal Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs

2. Squat Clean
EMOM 12
Min 1: 3@70%
Min 2: 2@75%
Min 3: 1@80-86%
Min 4: Rest

3. Midline
Not For Time
1:00 L-Sit
2:00 Stone Hold
:30 L-Sit
1:00 Stone Hold
:15 L-Sit
:30 Stone Hold

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