Yoga is Canceled This Sunday 5/14
Strength:
A. Front Squat: 3RM, then -10% for 3×3
B. Single Leg RDL: 3×8
Conditioning (Practice):
8 min AMRAP:
- 50 KBS (50/35)
- 25 Pull Ups (20 Ring Rows)
5/11/17
Focus of Today’s Foundations:
- Snatch
- Push Ups
- Burpees
5/10/17
Strength:
Find a max weight for the following complex:
- 1 Power Clean
- 1 Hang Squat Clean
- 1 Front Squat
- 1 STO
Conditioning (Test):
Time Trial:
Part A. 1000m Row or 50 Cal Bike
Part B. 800m Run
5/9/17
Strength:
A1. Bench Press: 3×8 (start at 70%)
A2. Bilateral Bent Over DB Rows: 3×8
Conditioning (Test):
12 min AMRAP:
- 12 DB Snatches (50/35)
- 12 TTB
- 36 Double Unders
5/8/17
Strength:
Find a 1RM Back Squat, then -20% for 2×3
or,
Back Squat: 5×5 (recommended for newer athletes)
Conditioning (Test):
Performance
- 10 Muscle ups
- 200 M lunge
- 20 Handstand push ups
or
Fitness
- 10 Strict Burpees
- 10 Strict Pull-ups
- 200 M lunge
- 20 Strict press (65%)
5/7/17
Open Gym today from 10AM – 12PM!
Yoga is canceled today, but will resume next week!
5/6/17
Yoga is Canceled This Sunday 5/7
Focus of Today’s Foundations:
- Push Press
- Push Jerk
- KBS
Strength:
A1. Push Ups (choose most difficult variation): 3×5
A2. Ring Rows (choose most difficult variation): 3×10
Conditioning (Practice):
8 Rounds:
- 7 TTB
- 9 Wall Balls
- 200m Run
(20 min cap)
5/5/17
Yoga is Canceled This Sunday 5/7
Strength:
A. Front Squat: 3RM, then -10% for 3×3
B. Single Leg RDL: 3×8
Conditioning (Test):
Fitness:
For Time:
- 100 cal Bike or Row
- 25 Pull Ups (20 Ring Rows)
- 25 Burpees
Performance:
For Time:
- 100 cal Bike or Row
- 15 Muscle Ups
Extra:
Midline Work:
3 Rounds:
- Handstand Hold 10 to 60 secs
- L Hang Hold 10 to 60 secs
5/4/17
Yoga is Canceled This Sunday 5/7
Focus of Today’s Foundations:
- Strict Press
- Deadlift
- Rowing
5/3/17
Yoga is Canceled This Sunday 5/7
Strength:
Make Up Strength
or,
Farmer’s Carry: 20m for max weight
Conditioning (Practice):
2 Rounds:
- 25 Burpees
- 20 TTB
- 800m Run
Mobility:
Hip Capsule Mobilization: 1-3 mins each leg