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February 2017

January 2017


Wednesday, February 1st, 2017


Work on getting inverted for 10 minutes.  You may practice handstands, handstand push ups, handstand walks, or anything else that helps you practice and get used to being upside down.


15 min AMRAP:
20 burpees
20 Thrusters 95/65lbs
5 ring muscle ups*
*scale to 15 dips. Every time the athlete drops the thruster bar or comes off the rings, or takes a break from dips, they must complete 3 pull ups.  Pull ups do not count in your final round + rep total.

Exit Strategy:

AMRAP in 5 minutes

2 (per side) Turkish Get Ups (55, 35)
10 Toes to Bar
Twilight run.

QUOTE:"Without a sense of urgency, desire loses its value." - Jim Rohn


Tuesday, January 31st, 2017


Back Rack Walking Lunges - Complete 4 x 10 Total steps, walking away from your rack if possible for 10 steps.  The barbell should be in the back rack position, and these should be AHAP.


Weighted Dips - Find your 1 RM with whatever type of dip you are capable of doing.


4 Rounds for time

10 Power Snatch (115, 75)
30 Air Squats
50 Double Unders

Shadow jumper.

QUOTE:"More people would learn from their mistakes if they weren't so busy denying them." - Harold J. Smith


Monday, January 30th, 2017


Press - 5 x 3, working up to a 3 RM.


4 Rounds for time
10 DB Burpee Deadlifts* (55s, 35s)
15 Pull Ups
20 Sit Ups
*Similar to a Man-Maker, holding two DBs, go to the floor and do a Burpee, then stand up while Deadlifting the DBs.  Keep your core "braced".


QUOTE: "The key to winning is poise under stress." - Paul Brown


Friday, January 27th, 2017

Remember, there is no 8:30 class on Saturday so we can get the place ready for the party.  You are coming, right?


Back Squat - 5 x 5, working up to a 5 Rep Max


Weighted Pull Ups - 10 minutes to find your 1 RM


Games Open Workout 15.4

AMRAP in 8 minutes

3 Hand Stand Push Ups
3 Cleans (185, 125)
6 Hand Stand Push Ups
3 Cleans
9 Hand Stand Push Ups
3 Cleans
etc. until time runs out.
Nick making Push Presses look easy.

QUOTE:"If you're only pulling for yourself, the load may be too much to bear." - Kendrick Farris


Thursday, January 26th, 2017


"The Bear"

5 Rounds of 7 reps, working up to a max load for the following complex:

One time through is 1 rep, and the bar may not be rested on the floor for all 7 reps

1 Power Clean
1 Front Squat
1 Push Press (to back)
1 Back Squat
1 Push Press (to start)

Again, 1 Round is 7 time through, or 7 reps, and the bar may not rest on the ground at any time, only "tap-and-go" at the beginning of each rep.  You may rest the bar anywhere else (shoulders, hold at waist level, etc.).  Rest as long as needed between rounds.

Mobilize - Couch Stretch
Goblet Squats.

QUOTE:"What one has, one ought to use: and whatever he does he should do with all his might." - Marcus Tullius Cicero


Wednesday, January 25th, 2017


Take 10 minutes to work on the following, your coach will have drills:

Pull Ups
L-Pull Ups


5 Rounds for time:

Run 400m
15 Thrusters (95, 65)

Mobilize - Couch Stretch
Cindy pulling for all she's worth!

QUOTE:"In my experience, athletes who are incapable of squatting don't make good athletes, from either the injury or performance standpoint." - Dan Wathan


Tuesday, January 24th, 2017


EMOM for 15 minutes

1st Minute - Row for calories (12, 10)
2nd Minute - 4 Strict HSPU + 4 Kipping HSPU (Modify with 30s hold against wall OR 10 Box HSPU)
3rd Minute - 2 Heavy Front Squats from floor (80% of FS 1 RM)


AMRAP in 10 minutes

10 KB Swings (55, 35)
10 Box Jumps (24, 20)
10 Walking Lunges (55, 35 - same KB held at chest)


Farmer Adam.

QUOTE:"Sport is a problem solving activity." - Shawn Myszka


Monday, January 23rd, 2017


Overhead Squat - take 15 - 20 minutes to work up to a true 3 Rep Max (proper depth) from the rack.


For time

25 Burpees

then, 5 Rounds

10 Deadlifts (225, 155)
10 HR Push Ups


QUOTE:"People say they love the truth, but in reality they want to believe that which they love is true." - Robert J. Ringer


Friday, January 20th, 2017


Back Squat - 7 x 2, working up to AHAP.


7 Rounds NOT for time

30s Chin Over Bar Hold
15s Rest
30s Plank
15s Rest


For total reps, complete 8 Tabata Rounds for each of the following exercises, completing all 8 for the first before moving to the next:

Medicine Ball Cleans (20, 14)
KB Swings (55, 35)

Kent like a boss.

QUOTE:"You can have no dominion greater or less than that over yourself." - Leonardo da Vinci


Thursday, January 19th, 2017


AMRepsAP in 3 minutes- Overhead Squats (95, 65)

Rest 5 minutes

AMRepsAP in 6 minutes

21 Wall Ball  Shots (20,14)
15 Knees to Elbows
9 Burpees

Rest 5 miutes

AMRepsAP in 6 minutes

Run - each small lap around our building equals 5 Reps (1 for each corner and 1 more for completing the lap)

Rest 5 minutes

AMRepsAP in 3 minutes - Front Squats (70% 1 RM)

Post total reps to board.
Deadlifts for days.

QUOTE:"If you could get up the courage to begin, you have the courage to succeed." - David Viscott