Slythergainz!
Tuesday 2.27.2018
2nd place!!
1. Power Snatch
Build to Heavy Set of 2
2. "Fast Lane”
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
35/25 Calorie Assault Bike
3. Midline
8:00 Ski
On the 2:00, 4:00, and 6:00 complete:
10 GHD Sit Ups OR 20 Abmat Sit Ups
Monday 2.26.2018
18.1 in the books :)
1. “Iron Lung"
AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups
2. Conditioning
AMRAP 5
3 Deadlifts (225/155)
3 Kipping HSPU
6 Deadlifts (225/155)
6 Kipping HSPU
9 Deadlifts (225/155)
9 Kipping HSPU
...
Continue to add 3 reps until cap is reached.
Friday 2.23.2018
What's your "why"?
1. Workout 18.1
Rx'd:
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled:
Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Thursday 2.22.2018
Sun's out guns out
1. “Drago”
30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints
2. Movement Vault/ROMWOD
3. Watch the Open announcement of 18.1!
Wednesday 2.21.2018
Unlocking the Movement Vault
1. "Hot Sauce"
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
2. Midline
Tabata Alternating (16 total rounds)
Superman/Hollow Rocks
Tuesday 2.20.2018
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!!
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
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!!
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
Wednesday 2.14.2018
They moved 3,800 pounds!!!
1. “Eighteen Wheeler”
AMRAP 18:
12/9 Cal Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
2. Barbell Conditioning
For Time:
30 Power Snatches (155/105)
3. Overhead Squat
Build to a Heavy Set of 10
Tuesday 2.13.2018
Group Shot!
1. Push Press
5 Sets of 3
2. “Waterworks”
For Time:
50/35 Calorie Row
40 Kettlebell Swings (70/53)
30 Push Press (135/95)
40 Kettlebell Swings (70/53)
50/35 Calorie Row
3. Midline
Not For Time:
27-21-15-9
GHD Sit-Ups
Empty Barbell Good Mornings
Monday 2.12.2018
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
Friday 2.9.2018
Friday is on the horizon
1. “Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy
2. Clean and Jerk
On the :90 Seconds x 7:
Power Clean + Hang Squat Clean + Front Squat
Thursday 2.8.2017
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
Wednesday 2.7.2018
Determination
1. Thruster
Build to a Heavy Set of 3 from Rack
2. “Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
3. Conditioning
Every :90 Seconds x 7 Sets:
7 Toes to Bar
7 Burpee Box Jump Overs (24/20)
Tuesday 2.6.2018
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.
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.
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
Thursday 2.1.2018
Twinning
1. GOAT Day!
EMOM 30
Min 1: Choice
Min 2: Choice
Min 3: DB FR Lunge Steps
2. ROMWOD/Movement Vault