15 Calorie Bike
15 Calorie Ski
15 Pass thrus
With an empty Barbell:
5 High Pull
5 Hang Muscle Snatch
5 Muscle Snatch
5 Power Snatch
7 Minute EMOM:
6 Power Snatch @ 60% of 1RM
*60% of your best Power Snatch! These should be all touch and go. Should be challenging after 3-4 minutes. Work on technique and making the first and last rep look the same each set.
Every 2 Minutes for 10 Minutes:
10 Pullups ( CTB Pullups)
150 meter run
Every 2 Minutes for 10 Minutes:
5 Hang Power Snatch (65/95)(85/135)
12/15 cal row
*The row should be SPRINTS! This is 20 minutes total! The first 5 rounds you are doing ctb the second 5 rounds you are doing hang p snatches.
*SCORING EACH ROUND SEPARATE
10 Chest to Bar Pull Ups – 10 Pull Ups
“Deck of cards”
With a partner complete:
Diamond- 100 meter run
Spade- kb swings (35/53)(53/70)
Heart-box steps up x 2
Club- overhead squat (65/95)(95/135)
Joker 800 run or 1,000 row
Rx+ both run 1,600 and row 1,600
Stretch as a Class
*Shoulders, Lats, Wrists, Hips
10 Minute EMOM:
3- 5 Muscle Ups
*Pick either Muscle Ups, Chest to bar Pull ups or Pull Ups to work on for this EMOM. Each Minute you should hit 1-2 good sets for your movement you are working on. Spend some time before this going over each of the movements.
5 Muscle Ups -10 Chest to Bar Pull Ups -10 Pull Ups (band if needed)
15 Minute AMRAP:
1,000m Run (600 + 400)
With Remaining Time, AMRAP:
Power Snatch (65/95)(95/135)
15 Sit Ups after each round
** Row =1,250 m
*should have 8-10 Minutes to work on the ladder. Add 1 Rep each round. 15 sit ups to finish each round. Power Snatches should just be fast singles. Pick your weight accordingly.
20 Air Squats
10 Romanian Deadlifts (empty bar)
Deadlift (25 Minutes):
3 x 3 @ 80% of 1RM
*These are all at the same weight. Shouldn’t be anywhere near your 3RM today, I just want you to feel some heavier weight. Do these as 3 singles each set, resetting at the bottom.
3 rounds for time:
30 burpees (2 minutes)
*Focus on trying to hold a hard, steady pace throughout. You should be a little uncomfortable the whole time. Don’t work more than 2 minutes on Burpees. If needed shorten the run to also not take more than 2:00.
2 Minute Bike
2 Minute Ski or Row
With a light Kettlebell:
10 Goblet Squats
10 Single Leg Deadlifts each Leg
10 Tempo Goblet Squats (3 Seconds Down)
Tempo Back Squat (25 Minutes)
*3-4 Seconds on the way down. Get 4-5 good warm up sets and then do 3 good sets of 5 all at the same weight.
With a Partner, For Time:
1200 run (3 x 200 m) each
100 Wall Balls (14/20)
80/100 Calorie Ski or Row
Time Cap 20 Minutes
*With a partner. One person works while the other rests. I want everyone to alternate in sets of 10 the whole way through. This should be fast intervals!!
Remember the gym follows the school schedule. If they close or have a 2 hour delay we do as well. I will send out a text and post online as well!
5 Minutes on a bike
:40 Easy/ :20 Hard
Stretch- Hamstrings, Calves, Quads, Low Back
*This is our New MOVEMENT OF THE MONTH! We will work on building capacity and dealing with being uncomfortable on the bike etc . This month you will choose
Movement of the Month:
– 10 Minute Assault Bike (for max calories)
– 3,000m Row (we have done a 2k row but this will be a little longer time domain)
– 3,000m Ski
– 2 Mile Run ( 6 laps + 300) for 300 go tattoo shop and back to 100 meter)
We want to deload everyone for the month before we move to some heavy strength work next month.
*depending on what you choose you will go to that metcon and add score
Bench Press (25 Minutes)
4 x 6 @ 70%
*Do 6 challenging strict pull ups after each set. You can do these weighted or work with a band. Go by feel for the bench press, you can even work up in weight a little each set.
2 mile run for time
3,000 meter row
3,000 meter ski
10 minutes max cals on bike
3 Ways You Can Honor Our Military Veterans on Veterans Day
Veterans Day, is a day to honor military veterans. Though our honor of these veterans cannot compare to the sacrifices they have made, we can do our best to celebrate and remember their service. We are sharing three ways you can take some time out of your day to honor military veterans and their sacrifices for this country.
1. Take a moment to reflect
One of the best ways we can honor military veterans is by reflecting on all of the sacrifices they have made and continue to make. It is easy to go about our daily routine without thinking about the impacts military veterans have made on our lives. Take a moment to sit down and truly reflect on the service military veterans have dedicated their entire lives for.
2. Workout twice as hard
The sacrifice of being in the military is something that none of us can compare to with experiences in our everyday lives. We can, however, reflect on their sacrifices through our daily routines. Today, consider working out twice as hard in honor of their work and dedication to serving our country. Not only will you have the opportunity to dedicate your workout to our military veterans, but you will also leave feeling great after a hard workout.
3.Thank a Veteran
Whether he or she is a friend, family member, or stranger you see out while running errands. Take the opportunity to thank them for their dedication and service as a military veteran. The simple verbal expression of thanks can go a long way and mean a lot.
This Veterans Day, take a moment to reflect, workout twice as hard, and thank a Veteran in honor of their sacrifice and dedication to this nation.
2 Minutes on a Machine (1 Minute Moderate, 1 Minute Hard)
1:00 Squat Hold
1:00 Spiderman Stretch Each Leg
1:00 Wrist Stretch
1:00 Puppy Dog Stretch
With an Empty Barbell:
10 tempo Front Squats (3 Seconds Down)
10 Tempo Strict Press (3 Seconds Down)
Thruster (15-20 Minutes)
1 Rep Max
*Re-Test for our Movement of the Month! Set yourself up for success. Go for only a 5# PR first! Then you can go for one more rep if that felt good and try to bite off another 5-10#. You can go from the rack of from the ground.
Handstand Push Ups
Power Clean (115/185)(155/225)
Time Cap = 20 Minutes
*This is 5 rounds with decreasing reps. Round 1 would be 21 Calorie Row, 21 Handstand Push Ups, 5 Power Cleans. Round 2, 18/18/4. Etc. Power Cleans Should be heavier singles.
Handstand Push Ups -Double Dumbbell Push Press – Push Ups