Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.”
Warm up: 2 Rounds of – Hang muscle clean x 6 / Clean pullunder x 6 / Good morning x 6
- Every minute on the minute for 16 minutes:
1 Power clean + 1 Clean
2. Every minute on the minute for 16 minutes:
Odds: Sled pull x 50 Ft
Evens: Plank x 30 seconds or L-sit x 20 seconds
Gym hours for this week:
Monday: Regular hours
Tuesday: Closed after 4:30 class
Wednesday: Open from 11 till 2, one class at 12:00
Thursday: Let’s go.
Warm up: 20 Calorie bike / 20 Jumping jacks / 20 sit ups
20 Power Cleans @ 135 / 93
20 Front squats @ 155 / 103
20 Back squats @ 175 / 123
20 Deadlifts @ 195 / 133
Warm up: 2 minutes on a thing / 15 sit ups / 15 kang squats
- Back squat: 5 x 3 @ 85%
2. 6 Rounds for time of:
6 Hang power cleans
Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win.
Warm up: Get ready to lift weights
10 Rounds for time of:
300 Meter row
1 Clean + 1 hang power clean + 2 Front squats (Unbroken)
Start @ kinda heavy and go up in weight every 2 rounds. 4 total weight changes.
The goal is to end at a weight that you think you might fail at. (but make it)
Warm up: 2 minutes on a rower / bike / running etc.
then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats
- Every minute on the minute for 21 minutes:
First 10 minutes:
Odds: Front squats x 2 reps
Evens: One power clean and jerk
Rest one minute and add some weights
Second 10 minutes:
Odds: Back squat doubles
Evens: One power clean
*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.
2. For time:
60 Toes to bar
Warm up: 100′ high skip / 100′ Side shuffle / 100′ Back pedal / Kang squat x 15
- Back Squat: 3 x 3 @ heavier than last week
2. 3 sets of 12 weighted or banded Glute ham raise
3. For time:
500 Meter row
20 Body weight cleans
Warm up: Empty bar work
- Every 2.5 minutes for 20 minutes:
2 Power cleans, 2 Cleans, 2 Thrusters, 2 Jerks
*This is a complex, do not put the bar down.
* This is also supposed to be challenging. You should start at a challenging weight, and end up at a weight that you may fail at.
2. For time:
20 Thrusters @ 50% – 60% of your final complex weight.
40 Pushups on the barbell
6 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!
Warm up: 20 Jumping Jacks
1. As many Reps as possible in 10 minutes:
Increase each movement by one rep each round,
1st round: 1 Hand Release Push up + 1 Burpee + 1 Air Squat + 1 Sit up
2nd round: 2 Hand Release Push ups + 2 Burpees + 2 Air Squats + 2 Sit ups
3rd round would be 3 of each. Then 4th Round 4 of each. so on and so on until the 10 minutes is up.
2. For Time:
10, 8, 6, 4, 2
Clean @ Bodyweight (Full Squat!)
Chest to Bar Pull ups
8 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!
Warm up: 1000 Meter Row
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
- 5 Strict pull-ups
- 4 Burpee box jumps @ 24 / 20
- 3 Cleans @ 185 / 130
Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
First posted April 15, 2017