17 Nov 18

Metcon (AMRAP – Rounds and Reps) AMRAP30 10 Man Makers or Push Ups 20 Pull Ups or Ring Rows 30 Burpee Wall Balls 40 Cal Row or AB (Alt every round) 50 V-Ups or AMSUs

16 Nov 18

Deadlift (1×20 add 5-30# (max 10% of 1RM) to last weeks) Metcon (Time) 15 min time cap 5 RFT 10 Front Rack Lunges (95,65) 15 Box Jumps 20 SDHP (95,65) Extra Credit Metcon (Time) 500M Row x 4 w/ 3 mins rest in between Log fastest time RDLs  Do these with a coach only until[…]

15 Nov 18

Metcon (Calories) 12 Min Time Cap Teams of 2 One person ABs while One Rows for Cals (Each Person must Row each length) Score is Total Cals on AB 250M, 500M, 750M Metcon (AMRAP – Reps) EMOM12 (:30 On/ :30 Rest) 1. Plank Hold 2. L-Sit Hold 3. Supermans 4. Oblique Crunches (left) 5. Oblique[…]

14 Nov 18

Sotts Press (5×5) Sit in the hole of your snatch or clean catch and strict press): BN SnGr Behind the Neck Snatch Grip or FR ClGr Front Rack Clean Grip BN SnGr = Behind the Neck Snatch Grip 12 min time cap Snatch Balance (5×3) 12 min time cap Metcon (AMRAP – Rounds and Reps)[…]

13 Nov 18

Double-Unders (EMOM5) Toes-To-Bar (EMOM5 3-5 reps (5-10 for advanced full T2B)) Work on advancing your current level…reviewed last week…if you missed class, chat with the coach 🙂 Bear Complex (E2M x 7 – Get heavy!!! (no jerking)) Power Clean Front Squat Push Press Back Squat Second Push Press Extra Credit Push Up Series  The following[…]

12 Nov 18

“Marine Corps Birthday” (Time) 243 Total Reps for Time: (Every year we add a rope climb): 9 Rope Climbs / Wall Walks 10 Clean n Jerks 14 Burpees 10 Clean n Jerks 14 Handstand Pushup (Strict for L4) 10 Clean n Jerks 14 Toe 2 Bars 10 Clean n Jerks 14 Ring Dips 10 Clean[…]

10 Nov 18

November always has some schedule changes…so let’s get them announced!!! 12 Nov 18 Monday Veteran’s Day 530am Class ON 630am Class CANCELLED 930am Class ON 1100am Class ON (Challengers only) 515p Class ON 630pm Class CANCELLED 730pm Class ON 17 Nov 18 Saturday Adding a 9am Olympic Lifting Class that will continue in this time[…]

9 Nov 18

Broad Jumps (4 Attempts at a max Broad Jump) Stand at start line and two foot jump as far as you can…you closest body part to the start will be your measured distance 🙂 Reps = # of inches jumped (clear) Push Jerk (3RM from Racks – 15 mins to set) Technique work…only add weight[…]

8 Nov 18

Metcon (Time) WARM UP: Team Relay 2 rounds Run 100m Run 200m Run 400m –each partner runs each length– Metcon (AMRAP – Reps) CORE Tabata Situps + Tabata Planks full tabata is 8 rounds of each Alternate between situps and planks Score is lowest round of situps Metcon (Time) Teams of 2 For time 100[…]

7 Nov 18

Snatch (E2Mx7) 2 Hang Power Snatch + 1 Hang Squat Snatch Metcon (AMRAP – Reps) AMRAP3 x 4 Rounds w/ 1 min rest in between each round 16 Alt. DB Snatch (50,35) 8 Pull Ups AMRAP Burpee Box Step Overs (24,20) * Log total number of Burpee Box Step Overs Extra Credit Back Extensions (3×10)