TODAY’S (NEW) SCHEDULE
8:30am – 10:30 am KidsFit
8:30am – Mobility Yoga
9:30am – OPEN GYM
10:30am – OPEN GYM
8:30am – 10:30 am KidsFit
8:30am – Mobility Yoga
9:30am – OPEN GYM
10:30am – OPEN GYM
In teams of 2, For Time:
Cash-in: 100 Cal (split)
Then in a “you go, I go” format for 10 total rounds:
5 hang power snatches
10 front rack reverse lunges
15 Ab mat sit-ups
Cash-out: 100 Cal (split)
STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 95/65 lb
COMPETITION: 105/85 lb
Cash-in: 800m Run
Then..
5 Rounds:
5 hang power snatches
10 front rack reverse lunges
15 sit-ups
Cash-out: 800m Run
SNATCH:
A) slow pull to knee snatch high pull + HPS (Pausing BK) + Squat snatch; 1+1+2; every 2:00; building in 4 sets
B) Squat snatch; build to heaviest lift in 8 min then: OTM x 4 min Squat snatch: 3 TNG reps at 70-80% of best of B
CLEAN & JERKS:
A) Hang Power clean (pause in catch) + FS (pause in hole) + SJ (pause in catch); every :90; building gradually with technique loading in 5 sets
B) Squat clean + SJ; 2+2; building to best set in 12 min
Part 1:
(3 sets of each):
Station 1 – Push Up x 8-10 reps
Station 2 – Single Arm Dumbbell Death March x 6 steps/ each arm – https://youtu.be/gdsNnwLj-MQ
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds or :60 handstand walk practice (athletes can choose to hold Hanstand for a minute or work on Handstand walk for a minute)
Part 2:
3 Rounds x AMRAP 3:
4 Devil’s Press
6 Toes to Bar
24 Double Under
Rest 2 Minute Between Rounds
STANDARD: 35/20 lb
RX: 50/35 lb
SPORT: 55/40 lb
COMPETITION: 65/45 lb
Part 1:
3 sets of each):
Station 1 – Push Up x 8-10 reps (add weight if you can consistntly hit 20 reps)
Station 2 – Single Arm weighted Death March x 6 steps/ each arm
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds or :60 handstand walk practice (athletes can choose to hold Hanstand for a minute or work on Handstand walk for a minute)
Part 2:
3 Rounds x AMRAP 3:
4 Burpee
6 V-UP
24 Double Unders or Jumping Jacks
Rest 2 Minute Between Rounds
6am – 10am OPEN GYM
4:30pm – 5:30pm OPEN GYM (NEW TIME)
5:30pm – 6:30pm YOGA MOBILITY
We are so excited to announce our January Athlete of the Month…Steven S!!!
Steven is everything we hope for in a Hardware athlete. He is hard working, dedicated, coachable, positive, and a great community member. We are so lucky to have people like Steven at our gym! Check out Steven’s AOTM Profile here!
AMRAP 5:
3 Rounds:
9 Pull-Ups
9 Power Clean and Jerks
Time Remaining: Max Calorie
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Pull-Ups
9 Power Clean and Jerks
Time Remaining: Max Calorie
[Rest 5 Minutes]
AMRAP 5:
1 Round:
15 Pull-Ups
9 Power Clean and Jerks
Time Remaining: Max Calorie
AMRAP 5:
3 Rounds:
9 Push Up or HSPU
9 Odd Object Clean to Jerks
Time Remaining: Max Cardio (This can be Double Under, Jumping Jacks, Mountain Climber etc. Your choice)
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Push Up or HSPU
9 Odd Object Clean to Jerks
Time Remaining: Max Cardio
[Rest 5 Minutes]
AMRAP 5:
1 Round:
15 Push Up or HSPU
9 Odd Object Clean to Jerks
Time Remaining: Max Cardio
We are so excited to announce our January Athlete of the Month…Steven S!!!
Steven is everything we hope for in a Hardware athlete. He is hard working, dedicated, coachable, positive, and a great community member. We are so lucky to have people like Steven at our gym! Check out Steven’s AOTM Profile here!
Part 1:
Back Squat 10-8-6-4-2
*Rest 2:00 between sets *
Goal is to increase 5-10 pounds from last week.. This is the Final Week
Part 2:
2-4-6-8-etc.. AMRAP in 9:00 minutes
Box Jump Overs
Front Squats
STANDARD: 45/35 lb
RX: 95/65 lb
SPORT: 115/85 lb
COMPETITION: 125/105 lb
Part1:
4 Sets of:
A1) Weighted or Unweighted Lunge; 8-10/each leg; rest :30
A2) Weighted or Unweighted Cossack Squat; 8-10/each leg; rest :30
Part 2:
2-4-6-8-etc.. AMRAP in 9:00 minutes
Step Ups
Goblet Squats
We are so excited to announce our January Athlete of the Month…Steven S!!!
Steven is everything we hope for in a Hardware athlete. He is hard working, dedicated, coachable, positive, and a great community member. We are so lucky to have people like Steven at our gym! Check out Steven’s AOTM Profile here!
Part 1:
4 Sets of:
A1) Floor seated single arm DB Press; 8-10/side; rest :30
A2) Weighted Dead Bug; 6-8/each leg
Part 2:
4 rounds
1:00 Max KB Swings
1:00 Max Cals
1:00 Max KB Front Rack Carry (Wall to Turf and Back)
1:00 Rest
STANDARD: 35/26 lb
RX: 44/35 lb
SPORT: 53/44 lb
COMPETITION: 70/53 lb
Part 1:
4 Sets of:
A1) Seated single arm Odd Object Press; 8-10/side; rest :30
A2) Dead Bug; 6-8/each leg
Part 2:
4 rounds:
1:00 Max Weighted Good Morning
1:00 Max Cardio
1:00 Max Odd Object Front Rack Carry
1:00 Rest
8:30am – 10:30 am KidsFit
8:30am – OPEN GYM
9:30am – OPEN GYM
10:30am – OPEN GYM
11:30am – YOGA
30min for Max Cals (combined score)
Partner 1 works on Cals while the other performs:
Partner 2
1 Round:
50 DU/75 Single Under
5 Shoulder to Overhead
10 Squat Thrust
STANDARD: 45/35 lb
RX: 95/65 lb
SPORT: 115/85
COMPETITION: 135/105
Part 1:
A) PS + OHS; 3+2; every 2 min – build gradually in 3 sets
B) Power snatch + squat snatch; 1+2; build to best set in 15 min Then
Snatch singles at best set; 3 attempts
Part 2
A) HPC (BK) + PC + FS; 1+1+1; every 2 min build gradually in 3 sets
B) Hang squat clean (BK) + Squat clean; 1+1; every 2 min; build in 3 sets Then
Squat clean; sets of 2; build to best in 15 min
C) Split jerk; take off rack 3-3-2-2-1-1-1; build to best single
PART 1
A1. Weighted Glute Bridge 3×8-12
A2. Weighted Cossack Squats 3×8-12
PART 2
4 Rounds:
10 Toes to Bar
15 Wall Ball
200m Run
STANDARD: 12/8 lb
RX: 20/14 lb
SPORT: 30/16 lb
COMPETITION: 30/20 lb