Open Gym today from 10AM-12PM.
9/6/14
Reminders:
There is no Foundations Class today. Foundations meets next Saturday 9/13 at 9AM. Olympic Lifting meets today at 12PM!
Strength:
Clean & Jerk: 5×3+1
Conditioning:
“Elizabeth”
21-15-9
- Clean (135/95)
- Ring Dip
9/5/14
Strength:
A. Front Squat: 4×5 @ 32×0 Tempo
B. RDL: 3×8 @ 40×0 Tempo
Conditioning:
In a team of 3, Row 4500m
or,
In a team of 2, Row 3000m
Extra:
A. Strict Press: 3×8
B. Spend 3 mins in the bottom of a KB
9/4/14
Reminder:
Olympic Lifting meets tonight at 6:30PM!
Strength:
Make Up Strength
Conditioning:
8 min AMRAP:
3 Rounds:
- 400m Run
- 30 sec L-Sit
then, in the remaining time,
AMRAP of TTB
9/3/14
Strength:
A. Weighted Dips or Push Ups: 3×8 (+5# from last week)
B. Bent Over Rows: 3×8 (+5# from last week)
Conditioning:
4 Rounds:
- 5 STO (135/95)
- 7 CTB Pull Ups
- 9 Burpees
Extra:
Seated DB External Rotation: 3×8
9/2/14
Strength:
A. Back Squat: 3×8 (2 min rest) (add 5# from last week)
B. Split Squat: 3×8 @ 3110 Tempo (8 each leg)
Conditioning:
12 min AMRAP:
- 20 KBS (70/55)
- 200m Run
- 1 min Rest
Extra:
GHR: 4×8
9/1/14
Happy Labor Day! In observance of the holiday, we will only have ONE class today at 10AM.
Conditioning;
20 min AMRAP:
- 3 Hang Power Cleans (185/135)
- 6 Strict Ring Dips
- 9 Box Jumps (30/24)
- 27 Double Unders
8/31/14
8/30/14
Labor Day Schedule:
- Saturday: 10AM CF, 11AM CF, 12PM Oly
- Sunday: Open Gym 10AM-12PM
- Monday: 10AM CF (all other regular classes cancelled due to the holiday)
Conditioning:
Partner Fran (Partner 1 / Partner 2)
- 21 Thrusters (115/75)
- 21 CTB Pull Ups
- 15 Thrusters
- 15 CTB Pull Ups
- 9 Thrusters
- 9 CTB Pull Ups
- 21 Thrusters
- 21 CTB Pull Ups
- 15 Thrusters
- 15 CTB Pull Ups
- 9 Thrusters
- 9 CTB Pull Ups
Extra:
GHD Sit Ups: 3×10
Bench Press: 3×8 @ 65%
8/29/14
Labor Day Schedule:
- Saturday: 10AM CF, 11AM CF, 12PM Oly
- Sunday: Open Gym 10AM-12PM
- Monday: 10AM CF (all other regular classes cancelled due to the holiday)
Strength:
A. Front Squat: 4×5 @ 32×0 Tempo (+5# from last week)
B. RDL: 3×8 @ 40×0 Tempo (+5# from last week)
Conditioning:
4 Rounds: (each round is 1:30 work/1:30 rest)
- 15 WB (20/14)
- ME 5m Sprints
Extra:
A. Strict Press: 2×8
B. Spend 3 minutes in the bottom of a squat with a KB