160127

Hey folks! back to regularly scheduled classes and such.

 

Wednesday January 27
Connectivity

  • 4 x 35 Box Should Stretches
  • 2 x 1:00 Chin to Toes HS Hold
  • 3 x 15 Arch to Hollow on the bar

BBG

1.)   Back Squats 4 x 10

2.)   Alternated with 4 sets of ME Toes to bar. (Doesn’t have to be unbroken. Just max without coming off the bar) rest :20 secs

 

Conditioning

 

10 Min AMRap

 

40 Double Unders

8 HSPU

15 Air Squats

 

Aerobic Capacity: 20 Mins Regular Jump rope (single unders) at 155 BPM

160126

Snow Snow Snow! Ok. For tuesday the 26th we will have open gym from 10-12. Rudy will be in. Come on in and work off the cabin fever. Again. Parking may be an issue.

Below is the workout. Enjoy!

 

Tuesday January 26
Connectivity

  • 3 x :30 T Spine Barbell Stretch
  • 3 x :20 30 Degree Handstand hold
  • 4:00 Banded muscle ups on rings

 

BBG

1.) every 2:00 for 7 sets 3 position clean plus one jerk

(pocket, hang, floor, jerk)

4 x ME Strict C2B Rest :20 between sets

 

Conditioning

5 Rft

7 OH Squats 115/75

11 Bar over Burpees

 

Aerobic Capacity:

Kettlbell Snatches 53/35

10 Mins @ 150-155BPM

160125

Tomorrow the only times we are open is from 10-12 for open gym. Coach Rudy will be supervising.  However there isn’t any good parking other than the Rec Center a block away. So know that.

 

Also, Thank Jeremy for shoveling out Outlaw next time you see him. That is a labor of love. You’re the best Jeremy.

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Below is the regularly scheduled programming. Enjoy!

 

Monday January 25
Connectivity

  • Box Hamstring Stretch 4 x :20
  • Arch/ Hollow Med ball Throw 2 x 10
  • 3 x 30’ Seal Walks

 

BBG

 

every 1:30 for 9 sets 3 position snatch (pocket, hang floor)

 

4 x ME Hand stand push ups :30 sec rest

 

Conditioning

“Karabel”

10 Rounds for time

3 Snatch 135/95

15 Wall Ball 20/14

 

 

aerobic capacity:

5 Pull UP

10 HR Push UP

15 Air Squat

 

HR 140 BPM 15:00

Snow Day!

Hey folks. we are going to have open Gym from 2-4 tomorrow unless it is totally and completely snowed in. In which case stay home. It won’t be coached workouts you will be on your own. But you can do the posted workout for saturday or just come in, be social, and work on anything you need to work on. Of course if the roads aren’t plowed stay home because then we won’t have open gym. Stay warm and stay safe.

160123

Connectivity

140618

  • 4 x 15 PVC Pip raises
  • 3 x 1:00 Splits
  • 4:00 band muscle ups on low rings

 

BBG

 

1.)   10 sets of 1 Clean and Jerk @ 85% rest :30

2.)   5 x 3 of (1 Front Squat + 3 Jerk Dips)

(so each set has 12 reps, 3 squats total and 9 Jerk Dips total.)

 

Conditioning

 

3 Rounds

 

1:00 OH Squats 115/75

1:00 HR Push UPs

1:00 Deadlift 115/75

1:00 Rest

 

Aerobic Capacity 15:00 @ 150 BPM

 

Box Step Over x 10

Pull Ups x 5

160122

Friday January 21

No 5:15 or 6:15 tonight! I will post about Saturday morning separately depending on how the roads look so check the blog Saturday morning.

 

Connectivity

  • 3 x :40 hands and foot hollow hold on the floor
  • 3x (3 arch hollows +2 chest to bar + 1 Bar Muscle up)
  • 2 x 1:00 Chin to toes hand stand hold

BBG

1.)   10 sets of 1 Snatch @ 85% rest only :30

2.)   5 x 3 of Snatch High Pull

 

Conditioning

 

“Fran”

 

21-15-9

Thrusters 95/65

Pull Ups

 

 

Aerobic Capacity 20:00 at 140 BPM

Russian Swings with KB 53#/35#

160120

Wednesday January 19
Connectivity

 

  • Box Shoulder stretch 3 x :45
  • 3 x 6 Floor Lever
  • 4:00 to play with free standing Hand stand hold (free standing or taps on wall)

BBG

1.)   Back Squats 4 x 10

2.)   Alternated with 4 sets of ME Toes to bar. (Doesn’t have to be unbroken. Just max without coming off the bar)

 

Conditioning

 

7 min AMRAP

 

10 Power snatch 115/75

30 Double unders

 

No aerobic capacity today. pick your worst barbell movement. put 40-50% on the bar and do singles for technique. only work for 6 or 7 minutes. just pattern perfect technique. It can be any barbell movement. Squat. deadlift. snatch. clean and jerk. doesn’t matter. Just make every rep picture perfect.