Daily Workout

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30 11, 2013

Saturday, November 30, 2013

Open Gym from 9AM - 12PM   Travelers 5 Rounds: 0:30 HS Hold 1:00 Table Top Hold 1:30 AMRAP Jumping Lunges

29 11, 2013

Friday, November 29, 2013

Open Gym from 9AM - 12PM   Travelers Run 800 M 30 Spread Eagle Situps 50 Alternating Pistols 30 Spread Eagle Situps  

27 11, 2013

Wednesday, November 27, 2013

Fitness 1)    20:00 to Find Max Deadlift: Use the Following Rep Scheme: 7-5-3-3-3-1-1-…etc 2) 8:00 of: Wall Walks x Max Reps 3) Complete 5 Rounds AFAP of: 400m Run 10 Ring dips 15 Wall Balls* *Anytime wall balls break stop and perform 3 burpees Competitors See board in gym Fundamentals 1) Lecture: Med Ball Cleans, Wall balls, and Ring dips 2) Perform AFAP: 25 wall balls Run 400m 25 med ball cleans Run 400m 25 wall balls Travelers 2 Rounds: 400m Run 20 HSPU  

26 11, 2013

Tuesday, November 26, 2013

Fitness 1)    10:00 to Find Heavy Single of Snatch  2) 10:00 to Find Heavy Single of Clean & Jerk  3) 8:00 AMRAP of: Max Reps Clean & Jerk @ 80% of Max Weight of 2 Competitors See board in gym Fundamentals Evening Class- See previous post Travelers 50 PullUps 100 Sit Ups Partition as needed        

25 11, 2013

Monday, November 25, 2013

Fitness 1)    12:00 to Find Max of Close Grip Floor Press: Use the Following Rep Scheme: 10-7-5-3-3-1-1-1…etc  2) 2 sets of: Strict Pull-Ups/Chin Over Bar Hold: Max Reps (2:00 rest btwn sets)  3) Complete 21-15-9 AFAP of: No Push-Up Burpee OH KB Swings (70/45) Toes 2 Bar Competitors See board in gym Fundamentals 1) Lecture- Olympic lifts (Clean and Jerk) 2) Strength workout-Spend 20 minutes to find 1rm Clean and Jerk 3) 3 Sets of: max effort handstand holds. good mornings x 10 rear foot elevated split squat x 6 each leg Travelers 50 Double Squat Burpees 50 Prison PushUps    

23 11, 2013

Saturday, November 23, 2013

FREE COMMUNITY WORK OUT AT 10:00AM!!! Fitness 1) In Teams of 2 or 3 perform the following AFAP: Use an empty barbell that never touches the ground 400M Run w/ Barbell 50 Back Squats 50 Front Squats 50 OH Squats 400m Run w/ Barbell 50 Strict Press 50 Push Press 50 Push Jerk 400m Run w/ Barbell 50 Hang Power Cleans 50 Hang Power Snatches 400 Run w/ Barbell Fundamentals Same as Fitness (scale as needed) Competitors See board in gym Travelers 10 x 100m Sprints (Rest 3 minutes between efforts)  

22 11, 2013

Friday, November 22, 2013

Fitness 1) 8:00 of Light Snatch Technique Work 2) 8:00 EMOM of: Snatches x 2 + OH Squat x 1 3) "FRAN" 21-15-9 Thrusters and Pull Ups Competitors See board in gym Fundamentals 1) Teach pull-up progressions and toes to bar progressions 2) Movement break out- teach GHD back extensions and GHD sit-ups: 3 Rounds X 10 3) Row 2k for time Travelers AMRAP in 8 min: 10 Wall Squats 3 HSPU Athletes See board in gym