SATURDAY 180818

9175C40D-1428-44AD-8B71-50AF451FB6D5.JPG

“Retail” 

You and a buddy...

5 Rounds each (you go I go style):

5 K2E

7 Front squats 155/105

9 Deadlifts 155/105 

Then complete the following split any way:

100 KBS 53/35

75 Goblet Squats 53/35

50 Mountain Climbers (each leg)


Today we work with a buddy in two ways. The first part is you go, I go style where we each complete an entire round while our buddy rests. We should be able to go fast here since it’s a 1:1 work/rest ratio. In the second part we can split the reps however we like either using small sets and quick breaks or chunking out large sets with longer breaks. The mountain climbers are 50 reps split but remember 1 mountain climber equals right + left leg. Tackle this Saturday workout like you mean it!

WEDNESDAY 180815

IMG_1185.jpg

"Private Label"

10 Rounds Every 2:00 of:

15 Burpees

3 Push Press (HEAVY)

Today, challenge yourself by getting through the burpees as quick as possible and getting right to the bar.  Choose a weight that is tough but that you can go unbroken for all or most of your rounds.  

SCHEDULE REMINDER:

Mon - Wed AM = normal

Wed PM = 4:30 with Michael, 5:30 OLY with Shane

Thursday = CLOSED

Friday = 6am ONLY with Dan

Saturday = 9am with Dan

TUESDAY 180814

IMG_8665.jpg

"Polaroid"

AMRAP 15 minutes:

250m Row

15 Pull-ups

10 Box Jump Overs 30/24

Short turn around today means lots of transitions.  Aim to stay around the 3:00 mark per round.  Think about how many rounds you want to get today and chase it!  

SCHEDULE REMINDER:

Mon - Wed AM = normal

Wed PM = 4:30 with Michael, 5:30 OLY with Shane

Thursday = CLOSED

Friday = 6am ONLY with Dan

Saturday = 9am with Dan

MONDAY 180813

IMG_8713.jpg

"Free People"

For time:

100 Double Undres

30 Deadlifts 155/105

100 Double Unders

30 Hang Power Cleans 155/105

100 Double Unders

30 Push Jerks 155/105

 

S1: 135/95, S2: 115/75, S3: 95/65

S4: :90 Double Attempts + Singles

Today the barbell will move from light to moderate to heavy as we move from deadlifts to push jerks.  Let's kick this week off right!

SCHEDULE REMINDER:

Mon - Wed AM = normal

Wed PM = 4:30 with Michael, 5:30 OLY with Shane

Thursday = CLOSED

Friday = 6am ONLY with Dan

Saturday = 9am with Dan