Morning crew getting after last Friday's chipper.
Weightlifting Wednesday
Against a 30:00 clock...
00:00-10:00
Snatch
EMOM x 10 x 1 Rep, climbing
*Start at ~70% 1RM
15:00-25:00
EMOM x 10
Odd: 50 Double Unders
Even: 4 Back Squats
28:00-30:00
AMRAP 2:00 - Double Under
1. Airdyne 5x2:00 on/1:00 off
2. 10-15:00 of GOAT work
3. ROMWOD
Twinning is winning.
Pick your poison...
"Cindy"
AMRAP 20:00:
5 Pull Ups
10 Push Ups
15 Air Squats
Or…
"Mary"
AMRAP 20:00
5 HSPU
10 Pistols, Alternating
15 Pull Up
1. Core Work
L-Sits 10 x :10-:20 efforts, rest as needed
2. Good Mornings 3x10-12, weighted
3. ROMWOD
Tori and Steph after kicking ass Saturday!
"Milky Way"
For time:
400m Run
21 Power Cleans (135/95)
400m Run
15 Power Cleans (185/125)
400m Run
9 Power Cleans (205/135)
400m Run
1. Strict Press 5x3, across
2. Dips 5x3, across
3. Single Leg Bicycles 3x10 per leg
Mr. Daniel Beaulieu demonstrating EXTENSION!
"Cinquenta Muertes"
For time:
25 Wall Balls (20/14)
25 T2B
25 Deadlifts (225/155)
25 GHD/50 Abmat Sit Ups
50 Burpees
25 GHD/50 Abmat Sit Ups
25 Deadlifts (225/155)
25 T2B
25 Wall Balls (20/14)
1. Bench Press 5x3, across
2. Gymnastics - HSPU
2 Rounds:
Max Unbroken Strict Deficit
Max Unbroken Kipping Deficit
Max Unbroken Strict RX
Max Unbroken Kipping RX
-Rest 1:00 between sets-
Anyone seen this little lady? Perhaps her better half? Bueller?
"Soup Sammich"
Teams of two,
For time:
60 Calorie Row
600m Run (alt. 100m)
6 Rope Climbs
40 Calorie Row
400m Run (alt. 100m)
4 Rope Climbs
20 Calorie Row
200m Run (alt. 100m)
2 Rope Climb
1. 15:00 Goat Work
2. Survive the heat :(
How I expect every one of you to look pre-lift.
0:00-15:00
Hang Clean - Build to a heavy double
15:00-30:00
Jerk - Build to a heavy double
1. EMOM x 10
Odd: 3 Front Squats
Even: 20/15 Calorie Airdyne Sprint
2. Handstand Walk Practice
3. ROMWOD
Congrats to these two Chuckleheads on their first place finishes at this weekends comp!
"Pipe Hitter"
3 RFT:
400m Run
20 Back Rack Lunge Steps (95/65)
10/7 Muscle Ups
1. Sumo Deadlift - Heavy Double
2. Tabata V-Ups, weighted if possible
3. ROMWOD
Austin, Massachusetts.
"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-1:00 Rest between rounds-
1. Gymnastics
10 Rounds:
5 Strict Pull Ups
5 Strict Ring Dips
2. Core
Russian Twists 3x10-15
3. ROMWOD
Couple Two/Tree bro's pushing snails. NBD.
Teams of two,
Complete for total reps:
3:00 HSPU
3:00 Power Snatch (95/65)
3:00 T2B
3:00 Overhead Squats (95/65)
2:00 HSPU
2:00 Power Snatch (115/75)
2:00 T2B
2:00 Overhead Squats (115/75)
1:00 HSPU
1:00 Power Snatch (135/95)
1:00 T2B
1:00 Overhead Squats (135/95)
#Truth
"Zed'
For time:
20 Burpees
30 Russian KB Swings (70/53)
40 Sit Ups
50 Double Unders
1200m Run
50 Double Unders
40 Sit Ups
30 Russian KB Swings (70/53)
20 Burpees
1. Goat Work x 15:00
2. Tabata Plank Holds - last man standing
When these guys drop in, they bring a crew!
Against a 30:00 Clock...
00:00-17:00;
Power Clean
Build to a heavy single
-Rest 5:00-
At 22:00;
AMRAP 8:00
3-6-9-12
Power Clean (50% of Heavy Single)
Box Jump Overs (30/24'')
1. Aerobic Work
4x400m Run
-Rest 1:1-
2. 15:00 Goat/Mobility Work
This Saturday. Be there.
"Lynne"
5 Rounds:
Max Reps Bench Press (Bodyweight)
Max Reps Pull Ups
-3:00 rest between rounds-
1. Aerobic Work
5 Rounds, for max calories:
1:00 Airdyne
1:00 Rest
2. ROMWOD
Kids needed some help to get the job done :)
"Upside Down"
5 RFT:
9 Thrusters (115/75)
9 Ring Dips
9 Calorie Row
1. Hang Power Clean 3x3
*light and snappy, not for max load
2. Single Arm Rows 3x8
3. Tabata In & Outs x 8 rounds
Jen vs. The World!
"Snail Trail"
20:00 AMRAP
30 Wall Balls (20/14)
15 T2B
50' Snail Push ( Box + 45/25)
15 Burpee Box Jumps (20'' for all)
50' Snail Push (45/25)
1. Banded Speed Deadlifts 7x2 @ 50% 1RM
2. Dips 5x3, across
#CORESOSORE
"Weed Wacker"
Teams of 2,
For time:
1 Mile Run
2000m Row
300 Double Unders
*Swap out every 200m for both the run/row
**Break up double unders however you'd like.
1. EMOM x 12
Odd: Goat 1
Even: Goat 2
2. ROMWOD
You could say things got a little defensive last night at the gym. Huge thank you to Merrimack PD and the instructors form Triumph BJJ for putting this on for the Merrimack Community.
"Weightlifting Wednesday"
Against a 30:00 clock…
At 0:00;
Squat Snatch
EMOM 10 x 1 Rep, climbing
At 15:00;
Front Squat
Every 3:00 x 6 sets
Set 1(15:00): 5 Reps
Set 2(18:00): 4 Reps
Set 3(21:00): 3 Reps
Set 4(24:00): 2 Reps
Set 5(27:00): 1 Rep
Set 6(30:00): 1 Rep
*All Squat sets are climbing
1. Gymnastics
Tabata Handstand Hold (Wall/Freestanding)
2. Core
Weighted Planks 5x1:00
rest as needed between
3. ROMWOD
Daaaaa Browns! (Bill Swerski's Super Fan Reference)
"Valid Point"
For time:
25-20-15-10-5 Pull Ups
35-30-25-20-15 Push Ups
45-40-35-30-25 Squats
1. Rowing Intervals
2 Rounds:
2:00 Easy (70%)
2:00 Hard (85%)
1:00 Easy (70%)
1:00 Hard (90%)
:30 Easy (70%)
:30 Hard (95%)
2. Tabata Flutter Kicks x 8 rounds
Anyone else watch these two kick ass this weekend? Unreal.
"Nomad DT"
5 RFT:
250m Run (fire hydrant)
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
1. Breathing Work
Airdyne
3 Rounds 4:00 on/2:00 off
*Focus on :03 inhale, :03-:05 exhale
2. Weighted Back Extensions 4x15
3. ROMWOD
Lumi showing off on vacation!
"J.T"
For time:
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
1. Pause Deadlift 4x2 w/ :03 pause 1'' off the ground, across
2. Seated Box Jumps 10x1, for max height
3. ROMWOD
Squad Goals!
"Juicy Fruit"
Teams of two,
4 RFT:
30 Calorie Row
50 Sit Ups
70 Double Under
1. GOAT Work
2. ROMWOD