2/5/18

Growth & Development

A. 10:00 to build heavy set of 3 back squat + @ 85% of 3RM 2 sets of 3

B. EMOM 6:00

10 Burpee

C. Every 6:00

10 ring rows

15/12 AB Calories

20 Goblet squat 53/35

15 knee to elbow

10 shoulder to overhead 65/45

x 3 sets

 

Performance

A. Clean & Jerk @ 80% every :45 Seconds x 8 sets

B. EMOM  4:00 GO HARD this is 2 sets

ODD: 15/12 CALORIE ROW

EVEN: 8 Burpee box jump over ( open standards)

C. Every 6:00

8 Toe to bar

16 clean and jerk  75/55

24/20  Row cals

16 wall balls 20/14

8 pull-ups

x 3 sets

Friday 2/2/18

Friday Night Lights

** Testing OPENS workout 16.1 **

Getting the GYM in opens mode    LETS ALL GET ON BOARD! PLEASE TRY AND COME IN FOR  5:30!!!   Heats will start then

 

20:00 AMRAP

RX

25ft OH walking Lunges 95/65

8 BAR FACING BURPEES

25ft OH walking Lunges 95/65

8 BAR FACING BURPEES

 

** You must square up to bar and face it.  Chin and face cannot be over the barbell.  YOU must make full contact with chest to floor .   WE WILL DO THE NEW 2018 RULE. NO STEP UP.  JUMP UP FROM EACH BURPEE

** Bar dropped or brought down to contact with body you must go back to the last 5 ft you crossed UNLESS on the marker **

 

55+ masters 65/45

 

 

20:00 AMRAP

SCALED

25ft FRONT Rack Walking Lunge 45/35

8 BAR FACING BURPEE

25ft FRONT Rack Walking Lunge 45/35

8 BAR FACING BURPEE

 

Masters 55+ NO WEIGHT

 

** Same standards apply, however scaled can STEP UP **

** Barbell is already in contact with the body so thats OK, however once you drop you must go back to the 5ft you last crossed unless on the marker**

Wednesday 1/31/18

 

WOW I can’t believe that just happened !!! BYE BYE January!

A.  Push Press Single building up during 8:00 EMOM

B. Seated Sled pulls x 2:00 on 3:00 off x 3 sets … LOAD it up heavy heavy , move fast and efficiently.  AS many rotations as possible within the 2:00  USE THE SLEDS AND PERFORM ON TURF **

C. 50,40,30,20,10 Ab mat sit ups

10 calorie row between each round

 

Performance

A. Snatch + 1 OHS 155/105 … if you cannot do this weight you can add 5-10 lbs from your last weeks weight every minute x 6:00

B. Back squat 4,2,1,1,1 HEAVY sets for all work up to close to 90-95% for your singles … if feeling great go for that MAX   ** the rest is minimal however.  As you change weights , this is your rest time and GO**

C. 8:00

2,4,6,8,10… etc .  going up till time is up

thruster 95/65

pull-ups ( if you cannot perform pull-ups great then please do ring rows to keep this workout moving and your heart rate UP!! GOAL IS TO MAKE IT FEEL LIKE FRAN and an OPENS tester!

Tuesday 1/30/18

Growth & Development

5:00

9 DB Deadlift

6 DB hang clean

3 DB push press

+ 3:00 rest

5:00

15 Plate Ground to overhead

10 Plate raises

5 Burpee to plate

+ 3:00 rest

5:00

.2 bike mile

:20 second plank hold

20 American KBS 35/26

+3:00 rest

x 2 sets through

 

Performance

5:00

9 Deadlift 115/75

6 hang clean

3 push press

(GOOD REPS PLEASE … OPENS STANDARDS)

+3:00 rest

5:00

12 DB Alternating Snatches 50/35

9 Box jumps

6 Assault bike calories

+3;00 rest

5:00

15 double under

12 Single Arm overhead lunges 50/35

9 HSPU / :20 second handstand holds

+3:00 rest

x 2 sets through

 

 

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