321go

TODAY’S SCHEDULE

8:30am – 10:30 am  KidsFit
8:30am – OPEN GYM
9:30am  – OPEN GYM
10:30am – OPEN GYM
11:30am – YOGA

FUNCTIONAL FITNESS

Partner WOD:

Buy in: 60 Shoulder to Overhead
Then…
8 rounds each (I-go-you-go style) of:
5 Toes To Bar
10 Thruster
200m run
Then…
Buy out: 60 Shoulder to Overhead

• On the shoulder to overhead, athletes can split up reps however desired.
• The middle portion must be done one round at a time by each athlete for a total of 8 rounds .

STANDARD: 45/35 lb
RX: 65/55 lb
SPORT: 75/65lb
COMPETITION: 95/75 lb

 

OLYMPIC LIFTING

A. Clean pull + HPC + FS + PJ; 1+1+1+1; every :90, build up to 50% 1RM SC+J in 5 sets

B) PC + SC + SJ; every 2:00; build to best in 5 sets

C) SC + SJ; 2+1; every 2:00; build to best in 6 sets

 

Accessory Work:

2-3 rounds:

1. Tall kneeling alternating DB Arnold press; 6-8 arm
2. Dual DB death March x 12 steps
3. Dual KB alternating Gorilla row x 10

 

FUNCTIONAL FITNESS

 

PART 1
Deadlift; 3-3-3-3-3; building to challenging triple

PART 2
For Time:
1-2-3-4-5-6-7-8-9-10:
Box Jumps
Hand Realese Push Up

OLYMPIC LIFTING

 

A) High hang (hip pockets) power snatch + Snatch balance 2+2;  every :90 building in 5 sets with technique weight

 

B) Power snatch (pause at knee)  + hang squat snatch; 2+2; every 2:00; build in 5 sets

Then:

Power snatch + hang Squat snatch: 1+2; every 2:00; building to best/heavy set in  6 sets

 

C) Snatch Grip Deficit DL: open at heaviest set from above

3-3-3-3-3

FUNCTIONAL FITNESS

PART 1
A1.Chin Up + 2 second static Hold above Bar 4×4-6.. add weight to increase the challenge
A2. Seated DB/KB Shoulder Press: 4×12(each arm)

PART 2
3 Rounds For Time:
400m Run
21 Squat Thrust
12 Pull-Ups

FUNCTIONAL FITNESS

 

PART 1
Back Squat: Find a 2RM

 

PART 2
AMRAP 10:
21 Russian KB Swing
15 V-Ups
9 Front Rack KB Reverse Lunge

 

STANDARD: 35/20 lb
RX: 50/35 lb
SPORT: 55/40 lb
COMPETITION: 65/45 lb

TODAYS SCHEDULE:

Functional Fitness – 9am & 10am

HIIT – 11am

FUNCTIONAL FITNESS

For Time:
200 DU buy in Then
5 Rounds of
5 HPC
5 FS
5 PJ
15 Cals
200 DU buy out

STANDARD: 45/35 lb
RX: 95/65 lb
SPORT: 105/95lb
COMPETITION: 135/115 lb

TODAY’S SCHEDULE

8:30am – 10:30 am  KidsFit
8:30am – OPEN GYM
9:30am  – OPEN GYM
10:30am – OPEN GYM
11:30am – YOGA

We are so proud to announce that our September athlete of the month is….

 

Brian H.!!!

We are excited to announce that our September athlete of the month is Brian H! Brian is kind, hardworking, and such an amazing human. Brian is always the athlete you see helping a new member learn the ropes or will be that athlete that comes over to cheer you on while you finish up your workout. Brian is an essential part of the Hardware Community and we are so happy to give him the September AOTM crown. Get to know more about Brian by checking out his Athlete of the Month Profile here!  Congratulations Brian!

 

 

FUNCTIONAL FITNESS

 

Partner AMRAP 24:00 for max calories
at 0:00 and every 5:00 thereafter, complete:
4 rounds of “Cindy”
*1 Rounds of “Cindy” is:
5 pull-ups 10 push-ups 15 air squats

* Partners Work through Calories however they want
* Partners each do 2 rounds of Cindy

 

 

OLYMPIC LIFTING

 

A. 2 position HPC (AK/BK) + SC (floor); every :90, build to best set in 6 sets

 

B) Hang Squat Clean (BK) + Squat Clean; 1+1; every 2:00 building to best in 4 sets; 

 

C) Jerk primer- off rack

Jerk balance + Split Jerk ; 1+2; empty BB only OTM x 3 min

Jerk balance + Split Jerk ; 1+1; every 2:00; build lightly with technique weight in 3 sets

Then;

Split Jerk; sets of 2; every 2:00, build to best double in 5 sets

We are so proud to announce that our September athlete of the month is….

 

Brian H.!!!

We are excited to announce that our September athlete of the month is Brian H! Brian is kind, hardworking, and such an amazing human. Brian is always the athlete you see helping a new member learn the ropes or will be that athlete that comes over to cheer you on while you finish up your workout. Brian is an essential part of the Hardware Community and we are so happy to give him the September AOTM crown. Get to know more about Brian by checking out his Athlete of the Month Profile here!  Congratulations Brian!

 

FUNCTIONAL FITNESS

PART 1
Deadlift; 3-3-3-3-3; building to challenging triple

PART 2
Ascending AMRAP 8:00 minutes of: 2-4-6-8-10 etc..
Shoulder To Overhead
Burpee Over Bar

STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 95/75lb
COMPETITION: 115/95 lb