Tuesday 2.20.2018

Kids learning not to forget your bottom half when doing push ups ;) they're getting there!

Kids learning not to forget your bottom half when doing push ups ;) they're getting there!

1. "Bar Hopping"
AMRAP 15:
15 Hang Power Cleans (135/95)
21/15Calorie Assault Bike
15 Chest to Bar Pull-Ups
60 Double Unders

2. Gymnastic Conditioning
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.

Monday 2.19.2018

Chest bumps, dancing and an awesome cheering section... Plus a 7th place finish!!

Chest bumps, dancing and an awesome cheering section... Plus a 7th place finish!!

1. Deadlift
Build to a Moderate Set of 3

2. "Optimus Prime"
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (185/135)

3. Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between

Friday 2.16.2018

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1. Clean and Jerk
Build to a Heavy Single

2. “Double Time”
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

3. Gymnastic Conditioning
5 Rounds
In a 1:00 Window:
15 GHD Sit-ups
Max Kipping Handstand Push-ups in time remaining
Rest :30 Seconds between rounds

Thursday 2.15.2018

Love from the noon class!!

Love from the noon class!!

1. “Buckle Up”
AMRAP 3:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (30’s/25’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (40’s/30’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row

2. ROMWOD/Movement Vault

Monday 2.12.2018

Getting SMurphy!

Getting SMurphy!

1. “Elizabeth”
21-15-9:
Squat Cleans (135/95)
Ring Dips

2. Pausing* Front Squat
1 Rep On the Minute x 10
*2 Second Pause in Bottom

3. Skills
For Time: 
100 Double Unders
10 Bar Muscle Ups
80 Double Unders
8 Bar Muscle Ups
60 Double Unders
6 Bar Muscle Ups
40 Double Unders
4 Bar Muscle Ups
20 Double Unders
2 Bar Muscle Ups

Thursday 2.8.2017

Keep breathing to keep moving.

Keep breathing to keep moving.

1. “Onesies”
Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning
1 Minute Bike Calories
500 Meter Row

Tuesday 2.6.2018

Good thing we freed up some space, so many activities!

Good thing we freed up some space, so many activities!

1. “Come Clean”
AMRAP 3:
24 Box Jump Overs (24/20) 
18/12Calorie Assault Bike
Max Power Cleans (115/80)
rest 3 minutes
AMRAP 3:
21 Box Jump Overs (24/20) 
15/10Calorie Assault Bike
Max Power Cleans (135/95)
rest 3 minutes
AMRAP 3:
18 Box Jump Overs (24/20) 
12/8 Calorie Assault Bike
Max Power Cleans (155/105)
rest 3 minutes
AMRAP 3:
15 Box Jump Overs (24/20) 
9/6 Calorie Assault Bike
Max Power Cleans (185/135)

2. Handstand Push Ups
Max Reps Strict HSPU
Rest 2:00
Max Reps Strict HSPU

Monday 2.5.2018

Never Given. Always Earned.

Never Given. Always Earned.

1. Overhead Squat
Heavy Single

2. “Over and Over”
9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats (95/65)

3. Snatch
From Blocks (Knee Level)
7 Sets of 2:
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
Final three sets: Build as you see fit.

Friday 2.2.2018

Goals: Set them. Work Hard. Reach Them. Repeat.

Goals: Set them. Work Hard. Reach Them. Repeat.

1. “Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

Wednesday 1.31.2018

When you're ready to leave and your dad still has some flying to do

When you're ready to leave and your dad still has some flying to do

1. 3-Position Power Clean
Build to a Heavy Complex

2. “Hangover”
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees

3. Strict Handstand Push-ups
Max Strict Handstand Push-ups
Rest 2:00
Max Strict Handstand Push-ups

4. Row Conditioning
5 Rounds:
35/25 Calorie Row
Rest 1:00 between efforts

Tuesday 1.30.2018

Happy Tuesday!!

Happy Tuesday!!

1. "Opening Day"
For Time:
21 – 15 – 9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

2. Midline
Not For Time:
35 GHD Sit-Ups
35 Hip Ext
25 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans

3. Ring Muscle-Ups
AMRAP 3:
Ring Muscle-Ups
Rest 2:00
AMRAP 2:
Ring Muscle-Ups
Rest 1:00
AMRAP 1:
Ring Muscle-Ups 

Monday 1.29.2018

Flippin' Murrays

Flippin' Murrays

1. “Water Power”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)

2. Snatch Primer
On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%

2. Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.

Friday 1.26.2018

when you realize just how far you've come...

when you realize just how far you've come...

1. “Chip Shot”
AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups

2. Power Snatch
EMOM 12
Min1: 3 P.Snatch @ 74%
Min2: 2 P.Snatch @ 78%
Min3: 1 P.Snatch @ 82%
Min4: Rest

3. Midline
Accrue 2 min Lsit Hold*
*Every break, 10 abmat sit ups

Wednesday 1.23.2018

You go, I go

You go, I go

1. "Slap Happy"
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

2. Accessory
3 Sets:
12 Good Mornings
12 DB Rows (each side)
40 Banded Pull Aparts

3. 3K Recovery Row

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