Yoga is cancelled today. Sorry for the inconvenience. We are still searching for an instructor.
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Fitness & performance:
Weighted Walking Lunge (back rack) 4×12 (6ea leg)
SUPERSET with Barbell Roll-Out (ab wheel) 4×8
Rest 2min between supersets
Fitness & performance:
Fitness:
High-hang clean, 7×3 (A)
Performance:
High-hang clean, find a heavy triple
Fitness:
3 rounds for time of:
15 hang power cleans, 95/65
15 handstand pushups
Performance:
3 rounds for time of:
15 hang power cleans, 135/95
15 handstand pushups
Yoga is cancelled Sunday – we will re-start yoga in 2015!
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Fitness & performance:
EMOTM 10: 3 thrusters*
*Add five to ten pounds on minute 3, 6 and 8.
Fitness & performance:
In teams of 2, 3 rounds:
20 shoulder to overhead, Fx: 95/65; Rx: 115/80
20 ring dips
20 front squats, Fx: 95/65; Rx: 115/80
20 over the bar burpees
20 toes to bar
Fitness:
Power snatch, 7×2 (A)
Performance:
Power snatch, find heavy double
EMOTM 12:
2 hang snatches*
Then do 6 box jumps, 32/26 on the odd minutes
Then do 6 kettlebell swings, 32/24 on the even minutes
*Hang power for first six minutes (75% of heavy double), hang snatch for last six (80-85% of heavy double)
Fitness:
Back squat, 5×3 (A)
Performance:
Back squat, 5×3 (65-75%)*
*3 second pause at bottom of each squat.
“Death by 10 Meters”
On the first minute, run 10m and for every subsequent minute, add 10m. For example, on the first minute, run 10 m. On the second minute, run 20m. On the third minute, run 30m and so on.
*For every minute under 20 minutes, complete 10 wallball shots.
12 Days of Christmas!!!
Fitness:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (women to 1 abmat)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings, 24/16
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (135/80)
12 rope climbs
Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups
3 handstand pushups (guys to a 45lb negative)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings, 32/20
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
*continue through the workout just as the song carries on (singing is optional)
Fitness:
Deadlift, 5×5 (A)
Performance:
Deadlift, 3×5 (80%), 2×3 (85%), 2×2 (90%)
Fitness & performance:
3 rounds:
400m run
20 Kettlebell overhead lunges, 24/16
20 Sit-ups
20 Med ball cleans
Yoga class is once again, cancelled today. Still searching for an instructor.
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Fitness:
Hang power snatch to overhead squat, 10×1 (A)*
Performance:
Snatch, find heavy triple
*Work on the double knee bend and scope concept during the first pull.
AMRAP 12:
4 snatch complexes* (80% of weight used/heavy triple)
16 double unders
*Snatch complex for today: Snatch-grip deadlift, low hang snatch, overhead squat.