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Saturday, August 18, 2018
180818: “Turtle Club” For Time: 21 Overhead Squats (95/65) 200 Meter Run 21 Thrusters (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 15 Thrusters (95/65) 200 Meter Run 9 Overhead...
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Sunday, August 19, 2018
180819: “Peoples Liberation Army Soldier Physical Fitness Standards” Push-ups: AMRAP 2 Minutes Sit-ups: AMRAP 2 Minutes 10m x 5 back and forth sprints (1 sec = 1 rep) 3km run (1.86mile; 1 min = 1 rep)...
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Monday, August 20, 2018
180820: Clean and Jerk 12 min. To build to heavy clean and jerk single. –then– “Liquid Cocaine” 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-up
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Tuesday, August 21, 2018
180821: “Cement Mixer” On the 3:00 x 7 Rounds 400 Meter Run 12 Toes To Bar — 630 Skills: Squat night -then- “Bottom to Bottom Tabata” Squats
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Wednesday, August 22, 2018
180822: Front Squat Tempo (42X2) 4×3. Every 2:00. Ascending. ~60-70% –then– “Sore Subject” Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Under NOTE: (4s)Eccentric(2s)Pause(X)Fast...
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Thursday, August 23, 2018
180823: “Button Down” 3 Rounds: 3 Minute Calorie Row 2 Minute Burpee Box Jump Overs (24/20) 1 Minute Calorie Bike NOTE: Rest 2 Minutes Between Rounds — 630 Yoga with Bee
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Friday, August 24, 2018
180824: “Cable” On the 3:00 x 7 Rounds (21 Minutes): 4 BMU 20 wall balls (20/14) 7-6-5-4-3-2-1 Deadlift (265/185) NOTE: Round 1 is 7 deadlifts, round 2 is 6…
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Saturday, August 25, 2018
180825: **10 am Class only. Drinks and Food after** “Hidalgo” For time: Run 2 miles –Rest 2 minutes– 135 pound Squat clean, 20 reps 20 Box jump, 24″ box 20 Walking lunge steps with 45lb plate held...
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Sunday, August 26, 2018
180826: “New Army Combat Readiness Test” 6 Events: Strength Deadlift: 3 Deadlifts…increasing load each rep (assume 3 minute cap: 120-420# range. Use a trap bar if available) –REST 2 Minutes– Standing...
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Monday, August 27, 2018
If you missed this Saturday Social, then you really missed out…Hidalgo fun for all! Come next time! Embrace the awesomeness. 180827: Back Squat Tempo (42X2) 4×2. Every 2:00. Ascending. ~70% –then-...
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Tuesday, August 28, 2018
180828: Sumo Deadlift 6×3 Sumo Deadlifts. Every :90. Ascending. –then- “Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24) — 630 Skills: Pressing Overhead–Shoulder Press, Push...
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Wednesday, August 29, 2018
180829: “Fire Alarm” 3 Rounds Bergeron Beep Test (75/55) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) NOTE: Bergeron Beep Test = 7 Thrusters...
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Thursday, August 30, 2018
180830: “Scarlet Witch” 3 Rounds: 50/35 Calorie Bike 200 Meter Farmers Carry (50’s/35’s) 100′ Walking Lunge — 630 Yoga with Bee
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Friday, August 31, 2018
180831: “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20...
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Saturday, September 1, 2018
180901: “Silver Lining” Teams of 3: AMRAP 8: 150/100 Calorie Bike Max Deadlifts (185/125) Rest 3 Minutes AMRAP 7: 120/80 Calorie Bike Max Power Snatches (115/80) Rest 3 Minutes AMRAP 6: 90/60 Calorie...
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Sunday, September 2, 2018
The workout, as programmed, starts at the 00:23 mark after the 22 seconds of silence. This Hero WOD was created to honor Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22,...
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Monday, September 3, 2018
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand...
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Tuesday, September 4, 2018
180904: “Happy 30th Birthday” Partner workout: 100 Double Unders (each) 3 rounds: 3 Bar Muscle Ups (each) 30 Handstand Pushups 30 Pistols 100 Double Unders (each) 3 rounds: 3 Bar Muscle Ups (each) 30...
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Wednesday, September 5, 2018
180905: Sumo Deadlift 5×2. Every :90. Ascending. -then– “Captain Underpants” 3 Rounds: 15 Deadlifts (225/155) 20/14 Calorie Bike 15 Box Step Overs (50/35) 20/14 Calorie Bike *Step overs to 20 in box.
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Thursday, September 6, 2018
180906: “Troubled Water” Every 4 min x 5 sets: 700/500 row 25 Russian swings (70/53) — 630 Yoga with Bee
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