3.16.17 Thursday

Coach Michael getting some accessory squat work in!

METCON:
Teams of 3 in 25:00 complete:
120 DB Step-ups (24, 20) (Two, 45s, 25s Kettlebells or Dumbells)
120 Ball Slams (30, 20)
Remaining time Max Calories on the Rower
*One person works.
*Score = total calories on rower

Strength/Skill
3 Rounds of:
1a) Double KB Front Rack Carry x 100 Meters. Rest 30s.
1b) DB Hammer Curls x 8-10. Rest 30s.
1c) Hollow Hold x 15-25s. Rest 30s.

AFTER PARTY:
Static Stretching!
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5:30 PM BootCamp Class

METCON:
**REST 2:00 BETWEEN EMOMS**
1) EMOM 10:00:
4 KBS (44, 35)
6 Goblet Squats (44, 35)
8 Squat Thrusts

2) EMOM 10:00:
8 Hollow Rocks
6 Wall Balls (16, 14)
4 Yoga Pushups

AFTER PARTY:
Single Leg RDL with KB: 2×6 ea
Hollow Hold: 2×20 sec

QOD: The World’s Championship Bar-B-Que Contest does NOT judge which of the following meats – link sausage, chicken, brisket, or ribs?

08.31.15 Monday

Great job at the NRG Games! Carley, Michael, Johnny and Chris!
Great job at the NRG Games! Carley, Michael, Johnny and Chris!
STRENGTH:
1RM Back Squat

WOD:
21-15-9
Push Press (95/65)
Ring Push Ups
_______________________________________________________________________
6:00am BootCamp
4 x 100m Sprints
Then:
3 rounds for time:
10 Toes-to-Bars
15 Dumbbell cleans (40/25)
20 WallBalls (20/14#)

Reminder: Starting this week our afternoon BootCamp classes will be Tuesday 5:30pm, Wednesday 5:30pm and Thursday 5:30pm!

08.04.15 Tuesday

Good try Greg!
Good try Greg!
STRENGTH:
Deadlift
70%x3,  80%x3,  90%x3 or more
Last round, as many reps as possible
Cycle 4, Week 2

WOD:
Buy In: 400m Run
60 M Lunge with Plate Overhead (45/25)
30 Pullups
40 M Lunge with Plate Overhead (45/25)
20 Pullups
20 M Lunge with Plate Overhead (45/25)
10 Pullups
Cash Out: 200m Run
________________________________________________________________
BootCamp 6:00am and 5:15pm
2 Rounds:
45sec of work at each movement, rest 15sec between each movement
1. Parallette Jumps
2. Push Ups
3. Flutter Kicks (2 kicks = 1 rep)
4. Mountain Climbers (2 steps = 1 rep)
5. Sit Ups
6. Hip Extensions w/ reach
Score is total reps for all movements combined for 2 Rounds.

QOD: Did you ever forge a note to get out of doing something in school?