Workouts for this week will only be posted on Facebook. I will be out of town at off-site training so I have the week's workouts scheduled to post each night at midnight.
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Performance
Metcon (8 Rounds for reps) 30 Sec. Ring Dips 30 Sec. Double Unders 30 Sec. Chest to Bar Pullups rest 1min 8 rounds Fitness Metcon (8 Rounds for reps) 30 Sec. Pushups (hand release) 30 Sec. Singles or Double Under attempts 30 Sec Pullups or Ring Rows rest 1min 8 rounds Performance
Metcon (AMRAP - Rounds and Reps) 10 OH Squat 95/65lbs) 10 HSPU AMRAP 15min Fitness Metcon (AMRAP - Rounds and Reps) 10 OH Walking Lunges (plate or BB) 10 pushups or 45sec Handstand Hold AMRAP 15min Performance
Deadlift 6-6-6-6-6 @ 315/225 + 10-9-8-7-6-5-4-3-2-1 Wall Ball (20/14) Goblet Lunges (70/53) Fitness Deadlift 5-5-5-5-5 @ 225/185 + 10-9-8-7-6-5-4-3-2-1 Wall Ball Lunges (both legs = 1 rep) Performance
6 Power Snatch (135/95lbs) 9 Deadlift (135/95lbs) 12 Toes to Bar 5 Rounds Fitness 6 Power Snatch 9 Deadlift 12 Lying Toes to Pole 5 Rounds Performance
6 Jerk (175/115lbs) 6 Burpee 6 Pistols AMRAP 10min Fitness 6 DB Jerk 6 Burpee 6 Mountain Climbers (both legs = 1 MC) AMRAP 10min Folks, it has been a week of tough workouts, so we are going to have open gym tomorrow. Use the day to rest or work on whatever you wish. If you need a suggestion, just text or message me and I will happily provide you with a little hurt. :-)
20150415-ThuBCSO
Performance: "Angie" For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Fitness: "Half-Angie" For time: 50 pull-ups 50 push-ups 50 sit-ups 50 squats Performance:
10 rounds of: Deadlift for 20 seconds Rest 40 seconds Guys: 295# / Gals: 205# Fitness: Performance: 10 rounds of: Deadlift for 20 seconds Rest 40 seconds Guys: 225# / Gals: 155# Performance
Front Squat 8-8-8-8 + 1 x max set weighted pullup (55/35lb DB) 1 x max set strict pullup 1 x max set kipping pullup Fitness Front Squat 8-8-8-8 + 3 x 15 strict ring rows or band assisted strict pullups |
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