Month: August 2018

Friday, August 31st

8.31.18 A) 5 Sets *Rest 2 minutes between each set 3 Bench Press (Heavy as possible) -immediately into- 3 Power Cleans (Heavy as possible) -immediately into- 15/12 Calorie Bike -immediately into- 3 Rope Climbs Score is the bench press and power clean weight totaled together. Partner Up 622 Brief: – New Olympic Lifting Cycle is …

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Thursday, August 30th

8.30.18 A) Every 90 Seconds for 5 Sets 2 Power Snatches + 2 Overhead Squats *Build in weight based off technique B) For Total Time 2 Rounds 12 Alternating Dumbbell or Kettlebell Lunges *Suitcase style 50-55/35 50 Double Unders 16 Alternating Dumbbell or Kettlebell Snatches 50-55/35 -Immediately into- 2 Rounds 12 Alternating Dumbbell or Kettlebell …

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Wednesday, August 29th

8.29.18 A) 15 Minutes to find a 3 Rep Max Deadlift B) As Many Rounds/Reps As Possible in 10 Minutes 200m Run 7 Wall Balls 20/14 7 Toes to Bar Rx+ 30/20 622 Brief: – New Olympic Lifting Cycle is starting on September 15th. Sign up list along with details at front desk.

“Sunday’s Fun”

8.26.18 A) Every Minute on the Minute for 15 Minutes Minute 1) 10 Dumbbell or Kettlebell Push Press Minute 2) 10 Sit-Ups Minute 3) 10 Alternating Lunges *Hold DB’s or KB’s suitcase style *3 Burpees to start every minute   622 Brief: – New Olympic Lifting Cycle is starting on September 15th. Sign up list …

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“Partner Workout”

  8.25.18 A) Teams of 2: 4 Rounds for Time *30 minute cap 800m Run (400m Intervals per person) 24 Push Jerks 135/95 or moderate weight 24 Lateral Burpees 24 Power Cleans 135/95 or moderate weight Split reps however you’d like. 622 Brief: – New Olympic Lifting Cycle is starting on September 15th. Sign up …

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“Double Slinger”

  8.24.18 A) 3 Sets 8 Tempo Deadlifts @ (30X1) Tempo 8 Tempo Dumbbell Bench Press @ (30X1) -rest as needed in between sets- B) As Many Rounds/Reps As Possible in 9 Minutes 16 Double Kettlebell or Dumbbell Deadlifts 50-55/35 12 Hand Release Push-Ups 8 Double Kettlebell or Dumbbell Russian Swings 50-55/35 Rx+ Handstand Push-Ups …

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“New Wave”

  8.23.18 A) For Time In Tabata Format Complete.. (20 seconds on/10 seconds off) 30 Back Squats 135/95 *3 minute cap -30 second transition- 60 Pull-Ups *4 minute cap -30 second transition- 80 Wall Balls 20/14 *5 minute cap -30 second transition- 100 Double Unders *6 minute cap Rx+ 155/105 on Back Squats and 200 …

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