1. "Simba"
Friday 7.21.2017
"Dormamu"
AMRAP 45:00
800m Run
10 Deadlifts (315/225)
800m Run
50 Sit Ups
Thursday 7.20.2017
1. "Falcore"
Teams of three,
For time:
1000m Ski
100 Walking Lunge Steps
100 KB Swings (53/35)
100 Push Ups
60/40 Calorie Bike
2. ROMWOD
Wednesday 7.19.2017
1. Power Snatch
12:00 - hit a heavy single
2. "Cosmic Clutter"
3 RFT:
200m Run
15 Box Jumps (24/20)
10 Power Snatch (135/95)
3. Running
4x800m
Rest 2-3:00 between
Tuesday 7.18.2017
1. "Forgetful Fred"
For time:
50/35 Calorie Row
50 Wall Balls (20/14)
50 Pull Ups
50 Wall Balls (20/14)
50/35 Calorie Row
2. Front Squat
4x3 @ 85%+
3. EMOM x 10
10 HEAVY KB Swings
Friday 7.14.2017
"Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Thursday 7.13.2017
1. Goat Day
EMOM x 20
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 7.12.2017
1. Push Press
15:00 - Build to a heavy single for the day
2. "Capsize"
AMRAP 3
Push Press @ 50%
AMRAP 3
Max Pull Ups
AMRAP 2
Push Press @ 50%
AMRAP 2
Max Pull Ups
AMRAP 1
Max Push Press
AMRAP 1
Max Pull Ups
3. Cool Down & Mobility
3-5:00 Row/Bike/Ski at light effort
Couch Stretch x 2:00 per side
Tuesday 7.11.2017
Head over to junkbrands.com and let us know what style/design you'd like to buy!
Order goes out tonight!
1. "Coastline"
For Time:
60 Wallballs 30/20lbs
30 Sumo DLHP 95/65lbs
40 Wallballs
20 Sumo DLHP
20 Wallballs
10 Sumo DLHP
2. Sumo Deadlift
5x3 @ 50% 1RM Deadlift
*Focus on speed and efficient pulling
3. Aerobic Work
3 x 5:00 Run/Bike/Ski
Rest 3-5:00 between
Monday 7.10.2017
1. The Spaniard
2 RFT:
25 Calorie Row
25 T2B
25 Clean & Jerks (115/75)
2. Power Clean & Jerk
EMOM x 6
2 Reps, climbing
3. Core Work
10 Rounds:
:10 L-Hang (Pull Up Bar)
:50 Rest
Friday 7.7.2017
1. "Nicole"
AMRAP 20:00
400m Run
Max Reps Unbroken Pull Ups
2. Back Squat
5x5, across
3. Skill/Goat Work
Thursday 7.6.2017
1. "Indy"
Teams of 3,
For time:
150 Calorie Row
120 KB Swings (53/35)
90 Single Arm KB Lunge Steps (53/35)
60 Calorie Skierg/Bike
2. ROMWOD
Wednesday 7.5.2017
1. Midnight Moonshine
For time:
21-15-9
Front Squats (115/75)
T2B
HSPU
2. Strict Press
5x5, across
3. Weighted Pull Ups
7x3, climbing
Monday 7.3.2017
**HOLIDAY HOURS IN EFFECT MONDAY & TUESDAY**
Monday: 5:30am Normal Class, Open Gym 9-12, 5-7pm
Tuesday: ONE CLASS @ 9am
"Ohana"
Against a clock set for 12:00
1:00 Max Double Unders
1:00 Max DB Snatch
2:00 Max Double Unders
2:00 Max DB Snatch
3:00 Max Double Unders
3:00 Max DB Snatch
Friday 6.30.2017
1. Bergen Town
5 RFT:
200m Run
10 HSPU
10 C2B Pull Ups
10 Deadlifts (185/125)
*This workout should be fast and zippy
with nowhere to hide :)
2. Clean Grip Deadlit
3x3 @ 100%+ 1RM Clean
3. Core Work
Alternating Tabata Intervals of:
Hollow Rock/Hold
Front Plank
Thursday 6.29.2017
1. Goat Day
EMOM x 20
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 6.28.2017
Congrats, Kelly, on your strict muscle ups!