Thursday October 10

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

3 rnds:

5 HSPU

10 Power Clean (135/95)

15 Burpees

20 KB Swings (55/35)

25 Wallballs

Wednesday October 9 "Front Squat 5"

Warm Up

Group Dynamic

Skill

Front Squat (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict Pull-ups (5,5,5,5,5+)

*add weight, if necessary

Metcon

3 rnds:

50 ft Front Rack Lunge (135/95)

10 Push-ups

50 ft Front Rack Lunge (135/95)

10 Burpees

Tuesday October 8

Warm Up

Group Dynamic

Skill

Movement Demo

Pistol Practice

Metcon

5 rnds:

5 Muscle-ups or 10 Pull-ups

10 Shoulder to Overhead (135/95)

200 m Run

1 min rest b/t rnds

Monday October 7 "Deadlift 5"

Barbells for Boobs is a non-profit organization that provides funding to breast centers globally as a "last resort" resource for thousands who do not qualify for government funding or other charitable resources in the detection of breast cancer. Funding for screenings and diagnostic procedures is not only a necessity, but really does SAVE LIVES. 

For every $80 donated, one mammogram will be donated and will possibly save a life. 

If you would like to donate click on the following link Barbell For Boobs.

The Workout:
Helen MEETS Grace 

A TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.

HELEN consists of THREE rounds of:

400 meter run (both partners run together)
21 kettlebell swings (Rx 53/35#)
12 pull-ups.

Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.

The sign up sheet for Barbell For Boobs is located in the gym.  Please feel free to bring anyone (whether a member or not) as your teammate.

Warm Up

Coaches Choice

Skill

Deadlift (5@55,5@65,5@75,5+@85)

Metcon

4 rnds:

6 Deadlifts (225/155)

12 Ring Dips

40 Double Unders

Saturday October 5 "Squat Clean 5+"

Warm Up

Coaches Choice

Skill

Squat Clean (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups

Metcon

Tabata

Sprints

Push-ups

*alternate b/t running and push-ups

Score it total distance and total reps

Friday October 4

Warm Up

Coaches Choice

Movement Prep

Skill

400 m Run TT

Metcon

7 rnds:

3 Power Snatch

5 Clean & Jerk

9 Deadlift

15 Sit-up

Rx- 135/95

Thursday October 3 "Press 5+"

Barbells for Boobs is a non-profit organization that provides funding to breast centers globally as a "last resort" resource for thousands who do not qualify for government funding or other charitable resources in the detection of breast cancer. Funding for screenings and diagnostic procedures is not only a necessity, but really does SAVE LIVES. 

For every $80 donated, one mammogram will be donated and will possibly save a life. 

If you would like to donate click on the following link Barbell For Boobs.

The Workout:
Helen MEETS Grace 

A TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.

HELEN consists of THREE rounds of:

400 meter run (both partners run together)
21 kettlebell swings (Rx 53/35#)
12 pull-ups.

Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.

The sign up sheet for Barbell For Boobs is located in the gym.  Please feel free to bring anyone (whether a member or not) as your teammate.

Warm Up

Coaches Choice

Movement Prep

Skill

Shoulder Press (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict Ring Dips (5,5,5,5,5+)

*add weight, if necessary

Metcon

AMRAP 8

30 Double Unders

20 KB Swings (55/35)

10 Push Press (75/55)