092217

Friday, September 29th, 2017  

 Conditioning:

For completion with a partner:

EMOM for 10 minutes

1 partner does 10 Wall Ball Shots (20, 14) while the other does 5 push ups, then switch ALL WITHIN THE SAME MINUTE, SO MOVE! Your partner's waiting on that ball! Scale weight and/or reps as needed.

rest at least 5 minutes, then...

100 Alternating KB Snatch for time (55, 35)

Exit Strategy:

1-Arm KB Press, 3 x 8-12 each side, AHAP.
BrianDenaRope

QUOTE: "If at first you don't succeed, find out if the loser gets anything." - William Lyon Phelps   


092117

Thursday, September 21st, 2017

Open Gym, today.

GymMeme

QUOTE:"Practice isn't the thing you do once you're good.  It's the thing you do that makes you good." - Malcolm Gladwell


092017

Wednesday, September 20th, 2017

Barbell:

Pause Front Squat - 5 x 3, AHAP, pausing for 3 seconds at the bottom.

Conditioning:

For time:
400m run
15 Clean & Jerks (135, 95)
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
*Can be power clean & push jerks

Mobilize

Edgar (2)

QUOTE:"Limits, like fear, is often an illusion." - Michael Jordan


091917

Tuesday, September 19th, 2017

Skill:

With a continuously running clock...

Complete 1 Push Up + 1 Wall Walk (stay tight, not floppy!!) + 1 ten second Handstand Hold (nose and toes to wall), then 2, 2, 20, then 3, 3, 30, etc. ANY break means your time stops.  Spend 10 minutes and as many tries as possible to see how long you can last.  Record your longest time.  Modify with knee push ups and/or 45 degree wall leans.

Conditioning:

4 Rounds for time

15 Toes to Bar
15 1 Legged Romanian Deadlifts (two DBs - 55s, 35s).  Alternate legs EACH ROUND.
15 Burpees
25 Air Squats

Mobilize

DenaWallBall

QUOTE: "First, say to yourself what you would be; and then do what you have to do." - Epictetus


091817

Monday, Sepember18th, 2017

Barbell:

3 Position Clean - EMOM for 10 minutes, complete 1 High Hang Clean + 1 Hang Clean + 1 Clean, AHAP.  Squat if possible.

Strength:

Weighted Pull Ups - Complete 4 x 5, AHAP

Conditioning:

Last done June 26th

AMRAP in 15 minutes

5 Man Makers (35s, 20s)*
Run 200m (1 rep per corner)

*These are push up, row, push up, row.

HandstandHappiness

QUOTE:"The price of excellence is discipline.  The cost of mediocrity is disappointment." - William Arthur Ward


091517

Friday, September 15th, 2017

Strength/Skill:

EMOM for 8 minutes

Odd - 12 Barbell Curls, AHAP
Even - Max 30 second effort - Standing Overhead DB Tricep Extensions (55, 35).  One DB held with both hands.  Keep elbows towards the ceiling.

Yes, we're really doing these.

Conditioning:

4 Rounds for time

14 Alternating Pistols
Hand Stand Walk 1 length ACROSS the mats.  Scale with 40 second Hand Stand Hold against the wall.
21 GHD Sit Ups.  Scale is 31 Sit Ups OR 15 Toes 2 Bar.

Mobilize
EmilySDHP

QUOTE:"Mediocrity knows nothing higher than itself." - Arthur Conan Doyle

 


091417

Thursday, September 14th, 2017

Open Gym, ya'll.
CoachsNote
QUOTE:"All of us profit from being corrected - if we're being corrected in a positive way." - Sam Walton


091317

Wednesday, September 13th, 2017

 Barbell:

Push Press - find your 1 rep max, then complete 4 more sets at 90% of that max.

Conditioning:

5 Rounds for time:

15 Wall Ball Shots (20, 14)
15 Ring Dips
15 V-Ups
200m Farmer's Carry (55s, 35s)

DUDuel

QUOTE: "A small decision now can change all your tomorrows." - Robert Schuller


091217

Tuesday, September 12th, 2017

Conditioning:

AMRAP in 20 minutes

Row 12/10 Calories
4 Hand Stand Push Ups
8 Sumo Deadlift High Pulls (95, 65)
12 Box Jumps (24, 20)

Skill:

Hollow Shape Drill - practice 10 minutes.

Mobilize

LisaKbellSnatch

QUOTE:"Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter." - Francis Chan


091117

Monday, September 11th, 2017

Barbell:

Back Squats - 5 sets, all as heavy as possible - 10 reps, 8 reps, 6 reps, 4 reps, and 2 reps.

Conditioning:

(last done 2/6/17)

For time:

50 Double Unders
25 KB Swings (55, 35)
25 Sit Ups
40 Double Unders
20 KB Swings
20 Sit Ups
30 Double Unders
15 KB Swings
15 Sit Ups
20 Double Unders
10 KB Swings
10 Sit Ups
10 Double Unders
5 KB Swings
5 Sit Ups

Mobilize
KentOHLunge
QUOTE:"Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough." -Oprah Winfrey