Saturday, November 25, 2017

Jay

Jay

Practice Turkish Get Ups or Windmills (depending on how many folks are in class), then

For time in teams of 2 (solo do 1/2 reps):
 Rx
  100 Calorie Row
   80 One Arm Snatches (total reps; 40-45/25-30)
    60 Burpees Over Parallette
     40 Chest To Bar Pull-ups

 Rx+
  100 Calorie Row
   80 One Arm Snatches (total reps; 55/35) 
    60 Burpees Over Teammate (or Parallette if solo)
     40 Bar Muscle Ups

Friday, November 24, 2017

Beth & Melissa P

Beth & Melissa P

Holiday Hours: Friday we'll be open at 6 am, 7 am, 9:30 am and Noon classes (No PM classes at 4, 5 & 6).

Deadlift 3-3-3-3-3-3... (no belts; no dropping), then

For time:
 50 Sit-ups
  40 Lunges (walking or in place; total steps)
   30 Swings (55/35 or more)
40 Sit-ups
 30 Lunges
  20 Swings
30 Sit-ups
 20 Lunges
  10 Swings

Extra: Back Squat 3-3-3-3-3... (not all out; no belts)

Thursday, November 23, 2017

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom. In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve.

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

Holiday Hours: 8:00 am and 9:30 am Classes only on Thursday, Thanksgiving Day.
Friday we'll be open at 6 am, 7 am, 9:30 am and Noon classes (No PM classes at 4, 5 & 6).

Practice Hang Squat Cleans & Push Presses (if you're already proficient - quickly build to a heavy Hang Squat Clean & Jerk), then

In 25 minutes solo or in teams of 2:
 Rx
  Run or Row 1 mile, then in time remaining do max rounds of:
   11 Pull-ups
    7 Hang Squat Cleans (pick load)
     7 Push Presses (same bar)

Rx+ "Tiff"
 Run 1.5 miles, then in time remaining do max round of:
  11 Chest To Bar Pull-ups
   7 Hang Squat Cleans (155/93 or 103)
    7 Push Presses (155/93 or 103)

Wednesday, November 22, 2017

John & Nestor stretching

John & Nestor stretching

Holiday Hours: 8:00 am and 9:30 am Classes only on Thursday, Thanksgiving Day.
Friday we'll be open at 6 am, 7 am, 9:30 am and Noon classes (No PM classes at 4, 5 & 6).

Every 60-90 seconds with small increases do:
 Power Clean + Hang Power Clean + Jerk, then

How many rounds can you do in 10 minutes of:
 Rx
  5 Ring Dips
   15 Wall Balls

 Rx+
  5 Ring Muscle Ups (3 for ladies)
   25 Wall Balls

Extra: Double Under & Handstand Drills

Tuesday, November 21, 2017

Tejal

Tejal

Holiday Hours: 8:00 am and 9:30 am Classes only on Thursday, Thanksgiving Day.
Friday we'll be open at 6 am, 7 am, 9:30 am and Noon classes (No PM classes at 4, 5 & 6).


 

Every 60-90 seconds with small increases do:
 Power Snatch + Hang Power Snatch + Paused Overhead Squat, then

How many rounds can you do in 12 minutes of:
 Rx
  4 Box Jumps (24/20)
   3 Burpees
    2 HSPU's (25's+ABMAT/10's+ABMAT; first 5 rounds strict)
     1 Rope Climb

 Rx+
  1 Legless Rope Climb (first 3 for ladies)
   2 HSPU's on DB's (first 5 rds strict)
    3 Man Makers (35's/25's or adjust up or down 5 lbs - use the same DB's)
     4 Box Jumps (30/24)

Extra: Sumo Deadlift 3-3-3-3-3... (no belts; not all out)

 

Monday, November 20, 2017

American Masters Weightlifting Champion

American Masters Weightlifting Champion

Holiday Hours: 8:00 am and 9:30 am Classes only on Thursday, Thanksgiving Day.
Friday we'll be open at 6 am, 7 am, 9:30 am and Noon classes (No PM classes at 4, 5 & 6).

Every 90-120 seconds with small increases do:
 Back Squat 2-2-2-2-2... (last rep paused on all sets for 3 seconds), then

For time (17 min cap):
Rx
 50 Double Unders
  15 Power Cleans (pick load)
   50 Double Unders
    10 Power Cleans (same load)
     50 Double Unders
      5 Power Cleans

 Rx+
  100 Double Unders
   15 Cleans (135/93)
    100 Double Unders
     10 Cleans (185/133)
      100 Double Unders
       5 Cleans (225/153)

For Rx+/- use 135/165/185 for men & 83/103/113 for ladies (DU's stay the same as Rx+).

Extra: DB Bench Press & Pullovers 10-10-10... + Climbing board

Saturday, November 18, 2017

Ryan

Ryan

For time in teams of 2 (solo do 1/2 reps)
 Rx
  700 meter Run
   40 Strict Pull-ups
    700 meter Run
     50 Front Squats (pick a challenging load)
      700 meter Run
       60 Push-ups (hand release)

Rx+
 800 meter Run
  50 Bench Press (pick load; 135/83 minimum)
   800 meter Run
    50 Back Squats (same bar)
     800 meter Run
      50 Strict Chest To Bar Pull-ups

Thursday, November 16, 2017

DJ Luis

DJ Luis

Every 60-90 seconds with small increases do:
 Hang Clean & Jerk 1-1-1-1-1..., then

Three rounds for time of:
 Rx (15 min cap)
  21 Deadlifts (135/93)
   15 Pull-ups
    9 Front Squats (135/93)

 Rx+ (15 min cap) "Bell"
  21 Deadlifts (185/113)
   15 Chest To Bar Pull-ups
    9 Front Squats (185/113)

Extra: DB Bench Press (incline or regular) & Pull-overs 10-10-10...