Month: August 2015

 

Strength:

A1. Bench Press: (Use TM)

• 5 @ 75%
• 3 @ 85%
• 1+ @ 95%

A2. Bent Over Rows: 3×6

Conditioning:

3 Rounds:

• 1 min AMRAP of Wall Balls
• 1 min AMRAP of Pull Ups
• 1 min AMRAP of Push Ups
• 1 min AMRAP of Row for Calories
• 1 min Rest

Score is total # of reps

 

Reminders:

• Endurance meets tonight at 7PM!

Strength:

Find 1RM Shoulder to Overhead

Conditioning:

For Time:
800m Run
then, complete in any order:

• 50 TTB
• 100 Single Arm Russian KBS (55/35)

then,
800m Run

 

Strength:

Back Squat: (Use TM)

• 5 @ 75%
• 3 @ 85%
• 1+ @ 95%

Conditioning:

3 Rounds: (16 min cap)

• 3 Rope Climbs (Scale = 10 Strict Pull Ups)
• 20 Burpees
• 10 Front Squats (165/115)

Open Gym today from 10AM – 12PM!
Yoga is cancelled today.

Reminders:

• Foundations Class meets today at 9AM!
• Endurance also goes for a long run today at 9AM. All are welcome to join regardless of whether you’re in the Endurance program or not.
• Yoga is cancelled this Sunday.

Conditioning:

21-15-9

• Power Clean & Jerk (135/95)
• Burpee Over Bar

Strength:

Deadlift: (Use TM)

• 3 @ 80%
• 3 @ 85%
• 3+ @ 90%

Reminders:

• Foundations Class meets tomorrow at 9AM!
• Endurance also goes for a long run tomorrow at 9AM. All are welcome to join regardless of whether you’re in the Endurance program or not.
• Yoga is cancelled this Sunday.

Strength:

Strict Press: (Use TM)

• 3 @ 80%
• 3 @ 85%
• 3+ @ 90%

Conditioning:

2 Rounds:

• 30 Alternating Lunges (70/55) – Barbell or KB
• 20 CTB Pull Ups

then,
800m Run

Reminders:

• Foundations Class meets this Saturday at 9AM!
• Yoga is cancelled this Sunday
• For Thursday Classes you have the option of  working with a coach on the “Skill” or using the time as Open Gym.

Thursday’s Skill:

Rope Climbs (remember to wear long socks or pants)
 

Reminders:

• Yoga is cancelled on Sunday.
• Foundations Class meets this Saturday at 9AM!

Strength:

In 12 minutes, find a 1RM Snatch

Conditioning:

4 Rounds:

• 5 Snatch (60%)
• 400m Run

Reminders:

• Endurance Class meets tonight at 7PM!
• Foundations Class meets this Saturday, 8/8, at 9AM!
• Yoga is cancelled this Sunday, 8/9.

Strength:

A. Bench Press: (Use TM)

• 3 @ 80%
• 3 @ 85%
• 3+ @ 90%

A2. Bent Over Rows: 3×6

Conditioning:

In 10 minutes, perform:
50 Double Unders
then,
AMRAP of:

• 7 HSPU
• 20 KBS (55/35)

Beach WOD was such a success! Thanks to all who came out and represented Hardware!

Strength:

Back Squat: (Use TM)

• 3 @ 80%
• 3 @ 85%
• 3+@90%

Conditioning:

3 Rounds:

• 17 Wall Balls (20/14)
• 17 TTB
• 400m Run