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Last workout of 2017! 

2 Rounds: 

 - 20 Double Unders

- 17 Power Snatches (75/55)

- 20 Double Unders

- 17 Ring Dips

- 20 Double Unders

- 17 Thrusters (75/55)

- 20 Double Unders 

- 17 Back Rack Lunges

- 17 Squat Jumps

- 20 Double Unders

- 17 Barbell Ab Rollouts 

Saturday

 - SATURDAY PARTNER WOD -

Teams of 2

Split the work how you wish


- 60 DB Clean and Jerks (45/30)
- 50 OTB Burpees
- 40 T2B
- 30 Box Jump Overs
- 20 Squat Cleans (225/155)
- 30 Box Jump Overs
- 40 T2B
- 50 OTB Burpees
- 60 DB Clean & Jerks (45/30)

Friday

A) Bench Press

5 x 1-2 @ 90-95%

B) Prison Rules

1 Power Snatch + 1 Hang Squat Snatch

(135/95)

C) Conditioning

21 - 15 - 12 - 9

- Pull Ups
- Back Squats (135/95)
- Deadlifts (135/95)

- WOD BREAKDOWN -

A) Hope you're feeling strong!!! Bench day, bruh. Bring ur gainz wit ya to the gym today.

B) Yeah.....you know. Every :15 for 7 min. Ain't that some shit. In all seriousness, practicing barbell cycling in this prison rules format works. Period. It helps build our confidence in the complex, technical movements, as well as making us more comfortable with certain weights. If you can move a weight that typically intimidates you in WODs during prison rules, then you'll never be scared of it again. Because you've mastered it. And I don't even need to mention the vicious blow it serves to your cardiovascular system. Woah. Now go get big.

C) Work, work, work. I added the set of 12 for your pleasure. Enjoy it.

Thursday

A) Sumo Deadlifts

5 x 1 @ 90-95%

B) 5 Rounds

- 100ft Prowler Push HAP
- 10 Squat Jumps High as Possible

*Rest as needed between each round*

C) Conditioning:

3 Rounds

- 500 M row
- 20 Thrusters (95/65)
- 20 HSPU

- WOD BREAKDOWN -

A) Heavy, heavy singles But NOT PR attempts today.

B) Complete the prowler push and squat jump combo as fast as possible, but rest as needed between each round. Put as much weight on the prowler as you can while still being able to RUN with it. If it slows you to a walk, you've gone too heavy. Set down the ego, and remove some weight!

C) We'll have to do this workout in heats since we have 3 rowers. Sprint through this bad boy as fast as possible, then rest as needed. It is mandatory that you do the thrusters unbroken :)

Wednesday

A) Push Press

5 x 1-2 @ 90-95%

B) Prison Rules

1 Power Clean + 1 Hang Power Clean + 1 Power Jerk

(155/105)

C) Conditioning

MOFO 16

- 12 Pistol Squats
- 5 Box Jumps
- - - - - - - - - - - - - - - - -
10 Burpees

- WOD BREAKDOWN -

A) Even if you feel you can go heavier than 95%, don't. Instead, maybe do 2 reps rather than a heavier one rep. The idea here to go manageably heavy for 1 rep, and if you're feeling particularly strong, maybe attempt a double. But no more.

B) Prison Rules = Every :15 for 7 min

C) Besides the pistol squats, the main scaling focus here will be how many burpees you can maintain for the long 16 min. This will be a major factor in how this workout feels for everyone. If 10 is just too many for 16, then cut the reps back to something you can sustain for 16 min

Tuesday

A) Back Squats

5 x 1 @ 90-95%

B) Superset of...

-  Strict Chin Ups
- Strict  Dips

4 x 10

C) Conditioning:

"11.1"

AMRAP 10

- 30 Double Unders
- 15 Power Snatches (75/55)

- WOD BREAKDOWN -

A) This is NOT a max out day. Instead, let's just hit some smooth singles and think about moving the bar quickly. If you find yourself not feeling particularly strong at this percentage, then don't go that heavy. Instead, do your as heavy of singles as you can while still being able to squat up as quickly as you can when feeling good.

B) CHIN UPS, not pull ups. This means our palms are facing us when we grab the bar. This is a superset. Rest about 2 min between each set. If needed, scale to a point to where you absolutely NEED that 2 min of rest. I noticed last week during the supersets that some people finished them wayyyyyy too quick. Which tells me there might not have been enough work being done. If you don't feel like you need 2 min of rest after each set, talk to me. We'll figure out something good for you!

C) Anddddddd Open prep continues with Open workout "11.1". Hell yeah. We've done this workout several times. Many of you are going to have previous scores (those who participated in the Open in either 2011, or 2013, will still be able to find their score online) that you should look up so you have something to compare yourself to.

Christmas Eve

Chris Spealer and his programming titled  Icon Athlete wrote a 12 days of Christmas WOD, and I though it just looked lovely.

See you all at the gym!

12 Days of Christmas (perform the workout just like the song...)

- 1 Cluster (squat clean thruster) (185/135)
- 2 Muscle Ups
- 3 Box Jumps (30/24)
- 4 Barbell Front Rack Lunge (185/135)
- 5 HSPU
- 6 Deadlifts (185/135)
- 7 T2B
- 8 Strict Pull Ups
- 9 American Swings (53/35)
- 10 Burpees
- 11 Back Squats (185/135)
- 12 Cal Row

Saturday 12/23

- Teams of 2 - 

AMRAP 15

- 60 Deadlifts (155/105)

- 40 Hang Power cleans

- 30 Push jerks 

REST 5 MIN

AMRAP 15

- 100 Wall Balls

- 80 Pull Ups 

- 60 Burpees 

Friday

A) Hip Bridges

5 x 10 HAP

*Add 5-10 # from last week

B) Super Set...

- Standing Triceps Extensions OH
- DB Bicep Curls

4 x 10 HAP

C) Conditioning

EMOM 20

- 200m/150m Row
- 3 Rope Climbs
- 10/7 Cals Assault Bke
- 200ft Prowler Push (3/2)
-

Thursday

A) Wide Grip Bench Press

5 x 3 @ 85%

B) Tabata Mash Up

- Med Ball Squat Cleans
- Push Ups

C) Conditioning:

AMRAP 15

- 10 Pull Ups
- 20 Weighted Sit Ups (45/30)
- 8, 10, 12, 14, 16 Squat Cleans (95/65)

- WOD BREAKDOWN -

A) Many of you seemed hesitant to get yourself to go wide enough last week when we did these. It's easy to compare the difference of regular bench and wide grip, to the difference between conventional deadlift and sumo. It's going to feel awkward, and you might not be as strong from this position. If that's the case, great! That means we found a weakness of yours that needs to be addressed so that your regular bench press goes up!

B) You know you love tabata...I certainly do (from a coaching standpoint, that is) because it does a great job prepping everyone for the high intensity conditioning that follows!

C) A well balanced METCON to cap our workouts with! Start the first round with 8 squat cleans, and increase the squat cleans reps by 2 each round , and continue that trend until the AMRAP is finished. For the sit ups, anchor your feet with DBs, and use an Ab Mat if you wish.

Wed-lift-day

A) Sumo Deadlifts

5 x 3 @ 85%

B) Weighted Lunges

Accumulate 400ft walking weighted lunges

HAP

C) Conditioning:

AMRAP 12

- 25 Box Jumps
- 25 SDHP (95/65)
- 15 HSPU

- WOD BREAKDOWN -

A) Chest up, butt down, back tight!

B) Break these lunges up in sets however you'd like. Or just do them all at once. That's cool, too. Hold the weights like you would for a farmers carry. Kettle bells or DBs.

C) Scale this workout so that you can keep high intensity the entire time. It's easy to get caught up in muscular failure on the HSPU, so either scale the movements down, or maybe even the reps if it allows you to move more continuously.

Tuesday 12/19

A) Push Press

5 x 3 @ 85%

B) Tabata Mash Up

- Russian Swings (53/35)
- Ab Mat Sit Ups

C) Conditioning

MOFO 18

- 8 DB Front Squats (45/30)
- 8 DB Push Jerks (45/30)
- - - - - - - - - - - - - - - - - - - - - - -
- 200 ft Run
- 5 Burpees

- WOD BREAKDOWN -

A) No re-dipping at the knees here. Finish with the bar locked out at the elbows and behind our head at the top.

B) Tabata = :20 of work followed by :10 of rest for 8 total rounds. So we'll be doing 8 rounds of each exercise, of course. Just do as many reps as we can each round. No prescribed amount.

C) This workout will help us to learn to be comfortable in uncomfortable positions (like the front rack with DBs) under aerobic fatigue. The DBs should be the same weight for each movement.

Never miss a Monday

A) Back Squats

5 x 3 @ 85%

B) Superset of:

- strict pull ups HAP
- Arnold Presses HAP
4 x 10

C) Conditioning

15.1

AMRAP 9
- 15 T2B
- 10 Deadlifts (115/75)
- 5 Power Snatches (115/75)

15.1a

- 1 RM Clean & Jerk

*6 Min Cap

- WOD BREAKDOWN -

A) As the volume decreases, the intensity increases. This means we're getting ready for a 1 RM attempt in just a few weeks!

B) Upper body bodybuilding. 'nough said.

C) And open prep continues with a fun little challenge from 2015! If I remember correctly, grip was a massive factor. So be prepared to break up those T2B early, and maybe break the deadlifts up in sets of 2 right away. That'll save your back, also!

SUNDAY FUNDAY

- PARTNER WOD - TEAMS OF 2

AMRAP 30

4 Rounds Of:

- 21 Hang Power Cleans (135/95)
- 15 Front Squats
- 9 Push Press

4 Rounds Of:

- 20  Burpee Box Overs
- 20 Pull Ups
- 20 DB Snatch (45/30)

In remaining time:

- 30 Wall Balls
- 60 Double Unders

Saturday

- PARTNER WOD -

For Time:

- 100 power snatches (75/55)
- 2 rounds of "Cindy"

- 80 Box Jumps
- 2 rounds of "Cindy"

- 60 Back Squats (135/95)
- 2 rounds of "Cindy"

- 40 Burpees
- 2 rounds of "Cindy"

- 20 Deadlifts (225/155)
- 2 rounds of "Cindy"

* All rounds of "Cindy" are done ABA style. Split rest of work however you want.
* "Cindy"=
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

Friday

A) Hip Bridges

5 x 10 HAP

* Add 10# from last week

B) Yoke Carries!!!

50ft x 5 @ ~ 80-90% of Back Squat

C) Conditioning:

500m row x 3

- WOD BREAKDOWN -

A) I know you've missed these since last week...remember to give the cheeks a good 3 sec squeeze at the top of each rep!

B) Ok...so, I know we don't actually own any yokes, BUT!!!, we can use barbells instead and it should work just fine. We're going to set up a couple of squat racks at either end of the turf and share those.

Bracing is super super super key on these. If you attempt to carry a heavy load on your back without being properly braced at the mid section, you will not enjoy these.

Please check out this video for some key points during this movement.

C) Some good ol' fashioned rowing intervals!! I want your first 500m to be an all-out time trial. There should be nothing left once you reach the end. Rest as much as need for a full recovery, then hit it again twice more.

Thursday 12/14

A) Wide Grip Bench Press

6 x 3 @ 80%

B) Prison Rules!

1 power clean + 1 hang squat clean + 1 jerk
(115/75)

C) Conditioning

MOFO 14

- 10 T2B
-200 ft run
- - - - - - - - - - - - - -
- 20 Front Rack Lunges (115/75)

Wednesday 12/13

A) Sumo Deadlifts

6 x 3 @ 80%

B) Superset of...

3 x 10 (each leg) DB Bench Step Ups
100ft Prowler Push
HAP for each exercise

C) Conditioning:

3 Rounds for Time:

- 25 Wall Balls
- 20 K-bell Clean & Jerks (53/35)

- WOD BREAKDOWN -

A) Butt down, chest up, back tight. Be excellent.

B) Hold the DBs of your choice like your doing farmers carries, and do 20 total reps. (10 per leg)as soon as you're finished with that, hit the prowler for 100ft as heavy as you can manage. 3 total sets.

C) This is a sprint. Lots of lots of intensity here. The K bells do NOT have to go to the ground for each rep. Use 1 k bell. This should feel on our legs like a fire would. Enjoy!

Tuesday 12/12

A) Push Press

6 x 3 @ 80%

B) Prison Rules

1 Snatch Pull + 1 Power Snatch (135/95)

C) Conditioning:

AMRAP 15 

- 50 Double Unders

- 20 Russian Twists (53/35)

- 10 OTB Burpees

- WOD BREAKDOWN - 

A) Focus on having a straight up & down dip and drive. Many of us tend to lose the weight forward because we tend to push off of our toes, which makes our chest dive forward, which sends the bar forward. 

B) The snatch pull + Power snatch should be unbroken. No squatting. 

C) Here a little conditioning to help rinse away much of the upperbody muscular soreness you're going to be experiencing from yesterday's WOD. 

Never miss a Monday

A) Back Squats

6 x 3 @ 80%

B) 3 x 20

- DB Bicep Curls HAP
- Strict Dips

C) Conditioning:

"15.2 " - AMRAP 12

2 Rounds of:

- 10 C2B
-10 OHS (95/65)

2 Rounds of:

-12 C2B
- 12 OHS (95/65)......

* Reps for each exercise continue to increase by two every second round*

- WOD BREAKDOWN -

A) You should never miss a Monday because then you'll be missing back squats. And you should never miss back squats because you know you love back squats.

B) The only way to feel any more alpha after doing some sweet back squats is to follow them up with a sweet upper-body pump.

C) The open is coming. If you're unfamiliar with the CrossFit Games, I suggest you look it up because I'll be referring to it more often since it's getting to be that time of year. Each week on Monday from now until mid to late February we're going to be doing an Open WOD from previous years. Because we love our fitness.

SUNDAY FUNDAY

- PARTNER WOD - 2 FULL ROUNDS OF ALL OF THE FOLLOWING

- TEAMS OF 2 -

On a 4 Min Clock...

Run 600ft as a team

AMRAP in remaining time:

10 Wall Balls
7 Burpees

* Partners alternate full rounds

REST 2 MIN

On a  4 min clock...

20 Cals Assault Bike

AMRAP in remaining time

- 10 Hang Power Snatch (95/65)
- 10 Box Jumps

* FULL ROUNDS

REST 2 MIN

On a 4 min clock...

- 3 Renegade Manmakers (45/30)
- 6 K2E
- 9 Squat Jumps

ABA STYLE

REST 2 MIN

Saturday After Party

12/09/2017

- PARTNER WOD -
*teams of 2*

AMRAP 30
Prowler Challenge
- 500ft w/ 1 Plate
- 400ft w/ 2 plates
- 300ft w/ 3 plates
- 200ft w/ 4 plates
- 100ft w/ 5 plates

Simultaneously...

AMRAP 3O

- 100 Double Unders
- 3 Power Cleans (225/155)
- 20 DB Thrusters (45/30)

*while 1 partner is AMRAP ing the prowler challenge, the other is chipping away at the other AMRAP. The second AMRAP is done ABA style. So while partner A is doing the prowler challenge, the other is doing double Unders. After the double Unders are finished, you switch! Regardlessifbwhere you are on the prowler.

Friday 12/08

A) Hip Bridges

5 x 10 HAP

*add 10# from last week

B) Get Ab Jacked

30-20-10-20-30

- Sit Ups
- Russian Twists
- Leg Raises

C) Conditioning

3 Rounds

- Air Assault Bike cals (15/10)
- 200 ft Prowler Push (4/3)
- 3 Rope Climbs
- 250/200 m Row
**Rest 2 Min**

-WOD BREAKDOWN -

A) If you were here last week, then add 10# to what you used. We will be doing these same the way as last week with our backs propped up against a bench.

B) Do work. If you have a hard time with sit ups, then crunches will work just fine.

C) Attack each round with 100% intensity. We've done several long workouts this week, so the idea is to do some sprinting interval work. Rest till full recovery, and hit each round with authority. This also means scaling appropriately. For example, you should be able to run the entire 200ft with the prowler. If it slows you to a walk, you've gone too heavy and need to scale back.

Thursday 12/07

A) Wide Grip Bench Press

5 x 5  65%

B) Prison Rules

2 Power Cleans & 1 Power Jerk

(155/105)

C) Conditioning:

3 Rounds for Time

- 21 Thrusters (95/65)
- 15 T2B
- 9 Burpees

- WOD BREAKDOWN -

A) Wide grip means bringing your grip out AT LEAST one fist length wider on each side. The purpose of these vs regular bench is that this targets your chest a lot more, and decreases your tricep stimulation. Usually peope can't go quite as heavy with these.

B) Every :15 for 7 min. Yeahhhhhh buddy. No squats.

C) This is to be short and intense. Strive for unbroken thrusters. Regardless, this should be a sprint. I'm thinking this should be done in around 10 min.

Wednesday 12/06/017

A) Sumo Deadlifts

5 x 5 @ 65%

B) Cossack Squat

5 x 10 HAP

C) Conditioning:

MOFO 16

- 200 ft run
- 8 Push Jerks (135/95)
-----------------------------
- 2 Turkish Get Ups (53/35)
- 20 Squat Jumps

- WOD BREAKDOWN -

A) Bring your feet just a bit wider than you think should. I want us to really feel our hips firing up.

B) The Cossack Squat

OF COURSE the only difference between this video and us...is we will be using weight. Let do these while holding a kettle bell in the goblet position.

C) The first 2 exercises are going to suck the air out of your lungs, and the second set is awkward and full of muscular fatigue. It'll be great.

Tuesday 12/05

A) Push Press

5 x 5 @ 65%

B) Prison Rules

(every :15 for 7 min)

- 2 Power Snatches (115/80)

C) Conditioning

AMRAP 18

- 20 Single Hand Kettle Bell Overhead Lunges (53/35)
- 50 Russian Swings (53/35)

- WOD BREAKDOWN -

A) We haven't tested our push press in a while, so there may be some of you who don't know your PR (or 100%). If you have absolutely no idea what your PR is, then take your STRICT PRESS PR and multiply it by ~1.4 - that should give you a rough estimate of what your push press might be. Then take 65% of that.

B) I want everyone to do a little mental preparation for this...if you've never done "Prison Rules" before, you'll learn that it's an experience that you won't forget. If you break it down, you have 28 rounds of whatever the prescribed work is in a 7 min window. Talk about intensity. In this case, the prescribed work is 2 moderately light power snatches.

C) Whether you like it or not, you're committed to a kettle bell for a minimum of 18  of today's consecutive minutes. Many people's limiting factor will be grip endurance. When gripping the kettle bell, use your whole hand...not just your finger tips. It'll pay dividends towards the last half of this workout.  When holding the kettle bell overhead for the lunges, treat it just like a barbell. Keep the balance of the weight behind your head, and maintain a strong lockout at the elbow. Your shoulders will appreciate it.

Monday - 12/04

A) Strength Training

Back Squats

5 x 5 @ 65%

B) Accessory Work - Upper Body

5 x 10 HAP (superset)
- DB Bench Press
- Bent Over DB Flys

C) Conditioning

AMRAP 14

- 15 Pull Ups
- 15 DB Snatches (45/30)
- 15 Front Squats (115/80)

- WOD BREAKDOWN -

A) Use no more than 65% today - even if it feels too light. Also, remember when we were doing those pause back squats??? I want everyone to remember how low you were able to get during those, and achieve that same depth today and every time we squat. Just no pause.

B) Who doesn't love a little bodybuilding pump to help us walk around the rest of the day feeling totally jacked? Rest no more than :90 between each set. Also, these are supersets, which means go from the DB bench immediately into the flys. Then rest your :90.

C) If you plan on scaling the pull ups, I would recommend doing ring rows or maybe setting a barbell up to do the pull ups from the seated position. Jumping pull ups will tax our legs like crazy when paired up with those front squats.

Sunday Funday!!

12/03/2017

Sunday Funday - Partner WOD - Teams of 2

E3M 30 (every 3 minutes for 30 min)

- 300m row/ 20 cal Air Assault Bike / 800 ft Run
- 4 Renegade Manmakers (45/30)
- 10 Burpee Box Overs

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

*This workout works like a Friday EMOM where we rotate through different stations. The only difference is the renegade manmakers and the burpee box overs never go away. We're just rotating which exercise we START each round with. Round 1 starts with a 300m row, then round 2 starts with 20 cals on the bikes, and round 3 begins with a run on the turf.

*Split the work with your partner however you'd like*

12/02/2017

Partner WOD

*TEAMS OF 2*

AMRAP 10

- 21 Wall Balls

- 15 OTB Burpees

- 9 Clean and Jerks (135/95)

2 MIN REST

AMRAP 10

- 21 DB Deadlifts (45/30)

- 15 Pull Ups

- 9 Box Jumps 

2 MIN REST 

AMRAP 10

- 21 Plyo Lunges 

- 15 V Ups 

- 9 Jingle Jangles 

12/01/2017

A) Hip Bridges

5 x 10 HAP

B) Weightlifting

Max rep hang cleans in :30 X 3

(155/105)

C) Conditioning

EMOM 20

- 4 Rope Climbs
- Air Assault Bike (12/8)
- 10 Heavy Bag Overs
- Rowing (200m/150m)

- WOD BREAKDOWN -

A) These will be a bit different than how we usually do them. Instead of laying on the floor, we're going to prop our back against a bench. See video:Hip Bridges This dude does a lot of chatting, but the important demonstration is right in the beginning of the video.

B) I'll keep the clock running for everyone so you can go ahead and get these going as soon as you're finished with your hip bridges. Go as hard as you possibly can for :30, then rest as much as you need to. Rest enough to fully recover, and you feel confident that you can hit each set as hard as you possibly can.

Also, if you're not using your hook grip, then you're being foolish. The hang cleans are going to be VERY GRIP INTENSIVE.

C) WOOOO for Friday EMOMs and gangster rap all day! Let's have some fun tossing these bags over our shoulders. This EMOM will be done in stations.

11/30/2017

A) Bench Press

4 x 6 @ 70%

B) Weightlifting

Power Snatch + Snatch + OHS

Heavy Single

C) Conditioning

AMRAP 15

- 20 OHS (95/65)
- 20 Plate G2OH (45/25)
- 20 Weighted Sit Ups (53/35)

- WOD BREAKDOWN -

A) Bench day is going to continue to stay on Thursday for a while. Remember to keep your elbows in, press your feet into the floor, and use every muscle in your body.

B) Work to a heavy single for the complex. If you're someone who has a particularly hard time with these movements and you find your heavy weight quickly, then do that several times. Allow yourself to perfect the technique.

C) This workout is entirely about your core/midline. Have fun, and breath deep!

11/29/2017

A) Sumo Deadlift

4 x 6 @ 60%

B) Weightlifting:

Power Clean + 2 Front Squats + 2 Jerks

Heavy Single

C) Conditioning:

4 Rounds for Time

- 50 Double Unders
- 15 Burpees
- 25 Wall Balls

-WOD BREAKDOWN-

A) Sumo Deadlifts

Also, when pulling the bar, focus on pushing your knees out and leading with your upper back. (We will not be  using the bands like Mark Bell did in the video).

B) The purpose behind this clean & Jerk complex is to fatigue our back and legs, then have us perform 2 jerks. So - this could be related to jerking on tired legs after receiving a clean in a terrible position and frying our bodies before the jerk.

C) Conditioning:

Grind. Grind. Grind. Head down - eyes forward, and attack this beast. These sets are small enough to where you're going to be tempted to go unbroken - but your lungs WILL catch up to you by the 3rd round. Do what you can on the double unders - cruise control on the burpees, and sets you KNOW you can manage on the wall balls.

11/28/2017

A) Push Press

Find 10 RM

B) Weightlifting

2 snatch "panda" pulls + Snatch

C) Conditioning:

AMRAP 15

- 30 T2B
- 30 Push Ups
- 30 SDHP w/kettle bell (53/35)

- WOD BREAKDOWN -

A) What better way to end a long streak of no push press than a 10RM??? No arching the back, and get the bar behind your head at the top!

B) These are technically 'panda pulls'. See video for further explanation. This complex does NOT have to be done touch 'n go style. Meaning you can drop the bar after each pull if needed.

Panda Pulls with Doug Chapman - This dude is an excellent coach. If you search other videos he has out, you'll find that he has a great wealth of information to share with us all. I highly recommend searching him often when looking for technique videos related to what we do.

C) This WOD is designed to help you learn to fight through big sets without resting. The push ups are regular - NOT HR. The kettle bell should touch the ground at the start of each rep.

11/27/2017

A) Back Squat

3 x 10 @ 60%

B) Weightlifting

Power Clean + Power Jerk + Split Jerk

5 x 2

C) Conditioning:

AMRAP 13

- 15 Box Jumps
- 20 Front Rack DB Lunges (45/30)

- WOD BREAKDOWN -

A) This is an in between week as far as our strength training goes. So we're going to shake everything up a bit and do some high rep hypertrophy training. These are regular back squats (no pause).

B) Try and add some weight with each of your 5 sets. Don't necessarily go to maximum, but enough to challenge yourself.

C) Bringing back last years open with the DB Front squats!! These lunges are walking lunges.

11/26/2017

SUNDAY FUNDAY

-PARTNER WOD-

AMRAP 8 x 3

-10 Burpees
-20 OHS (95/65)
-30 DB Snatch (45/30)

- As many ab mat sit ups as possible*
- As many med ball squat cleans as possible*
- As many Russian swings as possible*

REST 2 MIN

SOCRE = # OF SIT UPS + # OF MED BALL CLEANS + # OF RUSSIAN SWINGS

*The AMRAP is to be done A B A style...as in, partner A does 10 Burpees, then partner B Does 20 OHS, then partner A does the 30 DB snatches, etc. HOWEVER...while you're the partner NOT working on the AMRAP, you're trying to get as many sit ups, med ball cleans, or Russian swings done as possible.

11/25/2017

PARTNER WORKOUT (teams of 2)

For Time:

- 50 Synchronized Air squats

- 50 Clean & Jerks (95/65)

- 50 Double Unders

- 50 Synchronized Air squats 

- 40 Clean & Jerks (115/75)

- 50 Double Unders 

- 50 Synchronized Air squats 

- 30 Clean & Jerks (135/95)

- 50 Double Unders 

- 50 Synchronized Air squats 

- 20 Clean & Jerks (155/105)

- 50 Double Unders 

- 50 Synchronized Air squats 

- 10 Clean & Jerks (185/135)

- 50 Double Unders 

11/24/2017

A) Bench Press

Find Heavy Single

B) Hang Cleans

5 x 2 Building

C) Conditioning:

"Fran"

21 - 15 - 9

- Thrusters
- Pull Ups

-WOD BREAKDOWN-

A) Seriously, who doesn't love bench day? We're not necessarily maxing out - but if the new PR is just a hop and a skip away, go for it.

B) You can do these hang cleans from any hang position you'd like (high hang, mid thigh, low hang, knee...up to you). Try and add a bit of weight as you progress through your 5 sets.

C) .....It just seemed appropriate......

Check this out:

The Story of Fran

11/22/2017

A) Deadlifts

Heavy Single

B) Power Jerks

5 x 2

C) Conditioning:

MOFO 16

Odd:
- 12 Russian Twists (53/35)
- 12 Pistol Squats

Even:
- 12 DB Snatches
- 30 Double Unders

11/21/2017

A) Strict Press

Find 1 RM

B) 2 Hang Snatch + 2 OHS

Heavy Single for the complex

C) Conditioning:

AMRAP 12

- 20 American Swings (53/35)
- 300 ft Run
- 15 HR Push Ups

-WOD BREAKDOWN-

A) This is supposed to be a true attempt at a new 1 RM. If it's not there, it's not there. Either way, let's give it a go.

B) Who loves snatch complexes?? That's what we got on our hands today. The purpose of these complexes is to help us remain strong in position. If form starts to fail - back off and do it right.

C) If you haven't been here, the last couple of days have been ROUGH! This is going to be more of a conditioning workout. Something you should be able to consistently move through.

11/20/2017

A) Back Squat

5 x 1 @ 90%+

B) Power Clean & Power Jerks

5 x 2 Building

C) Conditioning

10 - 15 - 20 - 25
T2B

40 - 30 - 20 - 10
DB Thrusters (45/30)

-WOD BREAKDOWN-

A) FINALLY!! We're taking the pause out. Let's have some fun and see if we can't manage a heavy back squat single. And if we happen to hit a PR, great! But it's more important that we get some heavy singles in at 90% or heavier.

B) Go by feel on these are far as how heavy you go. Don't feel pressured to put ight on the bar every set  if the weight feels heavy. Just build to what you can confidently handle for today.

C) WOOOOOO!!!!!!!!! It's going to be fun. Nothing like a gnarly tasting buncha fitness to start out the week right!

11/19/2017

SUNDAY FUNDAY

-Partner WOD- 

4 Rounds for Time:

- 80 Wall Balls

- 60 Hang Power Snatch (75/55)

- 40 Burpees

- 20 Box Jumps (30/24)

**Every 2 min - 30 Double Unders **

11/18/2017

-Partner WOD-

AMRAP 30

- 30 C2B pull ups
- 30 Burpees
- 30 Thrusters

**the thruster weights are as follows for each round:

Round 1 75/55
Round 2 95/65
Round 3 115/80
Round 4 135/95
Round 5 155/105

If you make it to round 5, thruster weight remains 155/105 for the rest of the AMRAP

11/17/2017'

A) Thrusters

5 x 2 @ 85%

B) Power Snatch

Build to a heavy single

C) Conditioning:

EMOM 20:

- 5 Renegade Manmakers  (45/30)
- 50 Double Unders
- 50 Punches on the heavy bag
- 100ft Prowler Push (6/4)
- Air Assault Bike Cals (12/8)

-WOD BREAKDOWN-

A) Front squat into a push press. Get big, ya'll.

B) Work to a heavy single - not necessarily a maximum effort. However, if it's there, go for the PR!

C) Breaking out the heavy bags today, folks!!!! We'll be doing 50 punches at a time. Alternate arms and extend your arm fully each rep. None of those 2 inch baby punches. Yes, you read that weight right on the prowler pushes. It's only 100ft, so go heavy.

11/16/2017

A) Floor Press

5 x 2 @ 90%

B) Dead-stop Cleans

5 x 3 @ 70% ish

C) Conditioning:

10-20-30-40

Wall Balls

40-30-20-10

Box Jumps

-WOD BREAKDOWN-

A) These are heavy. Between each rep make sure we're taking a deep breath and exploding off the floor. Remember to pause briefly at the bottom of each rep when our elbows reach the floor.

B) Dead-stop cleans: Starts from the floor. Pull the bar about halfway up the shin, then come to a complete stop very momentarily. Then begin pull again and do clean as normal. Yes, absolutely these are squat cleans.

C) Pretty simple workout in explanation. Lets use this WOD as a tool to increase our mental fortitude. Success in this workout will come largely from your ability to stay calm when your legs will inevitably begin screaming at you.

11/15/2017

A) Deadlifts

5 X 2 @ 85%

B) Split Jerks (from a rack)

5 x 3 Building

C) Conditioning

EMOM 15

- 5 Burpees
- 200ft Run
- 5 T2B

-WOD BREAKDOWN-

A) Dead-stop deadlifts. I'm trying to get everyone to practice being explosive off the floor. Save the touch & go reps for the WODs for now.

B) When doing the split jerks, mentally focus on keeping our dip & drive straight up and down. I see a lot of people tend to drop their chest in the dip, causing us to send the bar forward, making the lift much more difficult for ourselves.

C) Let's take a little break from the barbell with this gymnastics based conditioning WOD. If you plan on scaling, I recommend you scale the distance of the run first. The goal is to get about :40 of work each round.

Alternate Movements:

T2B - Hanging leg raises - Hanging Knee Raises - V Ups - Sit ups

11/14/2017

A) MOFO 10
- Strict Press (2 x 90%)
- 5 Box Jumps (30/24)

B) Low Hang Snatch

Build to a heavy Single

C) Conditioning:

AMRAP 12

- 15 Pull Ups
- 15 Back Squats (95/65)
- 15 Push Press (95/65)

-WOD BREAKDOWN-

A) We're doing some heavy strict press today, folks. Focus on squeezing your butt and not letting your chest crank back. For the box jump, use a high box (step out of your comfort zone here) and jump from the bottom of a full squat.

B) Build to a heavy single - not necessarily a 1 rep max. If you feel like you can set a new PR, go for it. But that's not the goal. The goal is to move perfectly under a heavy load.

C) No rack for the barbell movements. Not tons of skill here, just a nose to the grindstone kind of workout.

Alternate movements:

Pull Up - ring row
back squat - Goblet/air squat
Push Press - Push up

11/13/2017

A) Pause Back Squats

5 x 2 @ 80%

B) Clean & Jerks

(squat clean & split jerk)

5 x 3 Building

C) Conditioning:

21 - 15 - 9

- Power Snatch (95/65)
- HSPU
- Weighted Ab Mat Sit Ups (53/35)

-WOD BREAKDOWN-

A) Last week pause squats. There should be a 2 second pause at the bottom of every rep.

B) If you did the clean & Jerks last week, try to work up 5-10 lbs heavier than last week. If not, then start at about 50% of your maximum and gradually build a little heavier through your 5 sets. The goal is not to work up to a 3 RM, but it should be heavy.

C) If you plan to scale this WOD, then chose a weight or movement or rep scheme that allows you to move quickly.

Alternate Movements in the event an injury or mobility issue is preventing you to do the original movement:

Power Snatch - Power Clean
HSPU - HR Push Up
Weighted Sit Up - Regular sit up or leg raises

SUNDAY FUNDAY

11/12/2017

SUNDAY FUNDAY

-Partner WOD-

AMRAP 4 x 3

- 1000 ft Run
- 30 Power Cleans (135/95)
- Wall Balls in remaining time

*REST 2 MIN*

AMRAP 4 x 3

- 40 Box Jumps
- 30 DB push jerks (45/30)
- DB Front Squats in remaining time (45/30)

*REST 2 MIN*

11/11/2017 - Veterans Day

11/11/2017 - Veterans Day

This day each year is a day we set aside to recognize and honor those who served in the United States Armed Forces.

In honor of Veterans Day, we will be completing a Hero WOD: A workout that is written in memory of a fallen hero. Today we will be completing the workout Tommy Mac -

• 2 Rounds For Time
• 12 Burpees
• 12 Thrusters (115/75 lbs)
• 12 Burpees
• 12 Power Snatch (115/75 lbs)
• 12 Burpees
• 12 Push Jerks (115/75 lbs)
• 12 Burpees
• 12 Hang Squat Clean (115/75 lbs)
• 12 Burpees
• 12 Overhead Squat (115/75 lbs)

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

11/10/2017

A) Thrusters

5 x 3 @ 80%

B) Snatch Balances

5 x 3 @ 70% of Squat Snatch

C) Conditioning:

3 Rounds

- 25 Wall Balls
- Assault Bike Cals (10/7)
- Row Cals (10/7)
- 200 ft Prowler Push (4/3)
- Rest as needed

-WOD BREAKDOWN-

A) Thrusters...you guys know the deal. Let's focus on driving your elbows up the entire during the squat portion of the lift. Head through the window at the top of the press.

B) The snatch balance is a movement designed to help us improve our receiving position in the snatch. If 70% of your full snatch is too much for you, then go light. The focus is to help us improve a weakness, so make sure we're hitting lots of reps with perfect technique.

C) This is another interval training type of workout. You're going to do 1 round  at 1000000% intensity, then rest as needed. Just make sure we're getting all 3 rounds end before the end of class.

11/09/2017

A) Floor Press

5 x 3 @ 85%

B) Low Hang Cleans

5 x 2

C) Conditioning:

Every 2 min for.....?????

-4 Renegade Manmakers (45/30)

2-4-6-8-10-12-14-16-18-20....Jingle Jangles

-WOD BREAKDOWN-

A) This will be the last week of floor press, next week will be regular bench press. You'll find out why once you work up to 85% for 3. Remember that our elbows should come to a complete rest on the floor before we explode back up.

B) Low hang cleans - please watch the video for a demonstration at bottom of post. These do put a lot of tension on the back, and we just did deadlifts, so lets stay light here. If we can't move perfect with an empty, then we'll never be able to do it when the weight is light. Once you find that working weight, do 5 sets of 2 reps.

C) So how this works...at the start of the clock you have 2 min to complete 4 RMM and run 2 jingle jangles. That's round 1. At the start of round 2 you do 4 RMM, and then 4 jingles jangles. You add 2 jingle jangles every round and go till you can no longer complete the amount of jingle jangles required for that round. Time cap will be end of class.


https://www.youtube.com/watch?v=MrdjL98XPog

11/08/2017

A) Deadlifts

5 x 3 @ 80%

B) Power Jerks
-From a rack
5 x 3 Building

C) Conditioning:

AMRAP 12

- 12 Pistol Squats
- 10 1/2 Get Ups (53/35)
- 30 Double Unders

-WOD BREAKDOWN-

A) This week we're going to take away the deficit as the intensity increases (weights get heavier). However, these should be done as DEADlifts. As in the bar should come to a dead stop each rep at the floor. No touch and go reps.

B) Not split jerks, but POWER jerks. Or maybe you prefer the term push jerk. Same movement. Start at about 50% of your 1 rep max, and add a bit of weight each set. The goal isn't to work as heavy as possible, but rather to a weight that is heavy - but you should be very confident that you can complete the lift with proper positions and movement patterns.

C) This AMRAP 12 is going to be all about finesse...test your balance and flexibility with the pistols, your coordination and core strength with the 1/2 get ups, and then agility and cardio with the double unders.

Scaling the WOD:
If you scale this WOD, it's not because of lack of strength or conditioning, but because you just have a hard time with the complexity of these movements. Here's a good scaling option for those that need to simplify the movements. Or you could just pick to scale one of the movements and not all. Whatever works best for you.

AMRAP 12

- 30 Air Squats
- 10 1/4 get ups
- 60 Single Unders

11/07/2017

A) MOFO 10
- Strict Press (3x85%)
- 10 Weighted Sit Ups

B) Hang Snatch from the knee
- Build to a heavy single

C) Conditioning:

AMRAP 15

- 12 Burpees
- 20 Back Rack Lunges (100/70)
- 10 Dips
- 20 Pull Ups

11/06/2017

A) Pause Back Squats

5 x 3 @ 75%

B) Power Clean and Jerks

5 x 3 Building

C) Conditioning:

3 Rounds for Time:

- 20 American Swings (53/35)
- 15 OHS (95/65)
- 200ft Goblet Carry (53/35)

- WOD BREAKDOWN -

A) For the pause squats, lets continue focusing on speed out of the hole (bottom of the squat). If you find yourself having any sticking points on the way up, consider lightening up the load a bit to focus on keeping the bar moving quickly. As we ease into the bigger percentages next week, lets teach our bodies to move powerfully under weight, and really driving on the way up.

B) Power clean and power jerk, specifically. Some key queues to keep in mind when making our lifts: get tall as possible in the clean, and use a strong shelf for your power jerks.

Work up to a heavy set of 3 for the day...not necessarily a 3 RM. There should be plenty left in the tank if needed.

C)
Scaling this WOD - If one RX'd round of this workout takes you more than 4 min, you may want to consider scaling this WOD. In order to achieve this workouts focus and intent, you should be able to finish this under 12 min (at the most). Maybe that means scaling weight, maybe it means scaling reps. Talk with your coach to find the appropriate scaling option for you! ; )

Alternate Movements - If any of the movements are just not going to work for you due to an injury/mobility issues, etc, maybe try out one of these other alternate movements.

American Swings - Russian Swings
OHS - Front or Goblet Squats
Goblet Carry - Farmer's Carry

11/05/2017

SUNDAY FUNDAY

Partner WOD - Teams of 2

E3M 30

2  Rounds as a team
- 12 Hang Power Cleans (115/75)
- 10 Front Squats (115/75)
- 8  Burpees

Then...


- 400 ft Run

11/04/2017

Saturday Partner WOD

Teams of two

3 Rounds for Time

- 50 Wall Balls
- 50 Double Unders
- 50 Pull Ups
- 50 Double Unders
- 50 SAKBSCT (53/35)
- 50 Double Unders

*SAKBSCT = Single Arm Kettle Bell Squat Clean Thruster

11/03/2017

A) Thrusters

5 x 4 @ 75%

B) Snatch Balance

5 x 3 @ 70% of snatch

Video of snatch balances:

https://www.youtube.com/watch?v=XuFaD1sAVGI

C) Conditioning:

EMOM 16

-: 30 Battle Ropes
- 20 Russian Twists (53/35)
- Row for meters (150/100)
- 50ft Shuttle Sprint

11/02/2017

A) Floor Press

5 x 4 @ 80%

B) Hang Cleans

Find heavy triple (x3)
*These should be unbroken since they're from the hanging position*

Heavy Triple: A set that is as heavy as you can go while still being able to maintain perfect positions.

C) Conditioning:

21 - 15 - 9

-Box Jumps
-Wall Balls
-Deadlifts (185/135)

11/01/2017

A) Deficit Deadlifts

5 x 4 @ 70%

B) Split Jerks

*Use a rack*

5 x 3 Building

C) Conditioning:

AMRAP 12

- 20 Goblet Squats (53/35)
- 50 Double Unders
- 100ft Bear Crawl
- 50 Double Unders

10/31/2017

A) MOFO 10

- Strict Press (4x80%)
- 10 Weighted Sit ups

B) High Hang Snatch

Work to a heavy single



C) Conditioning:

21-15-12-9-6-3

- T2B
- DB Power Cleans (45/30)
- Burpees

10/30/2017

A) Pause Back Squats

5 x 4 @ 70%

B) Clean & Jerks

5 x 3 Building

Example: If your best Clean & Jerk EVER for 1 rep is 200lbs, then your sets might look something like this:

Set 1: 95lbs x 3
Set 2: 115lbs x 3
Set 3: 135lbs x 3
Set 4: 165lbs x 3
Set 5: 185lbs x 3

C) Conditioning:

4 Rounds:

- Air Assault Cals (10/7)
- 200ft Prowler Push (4/3)
- Rest 2 Min

*Each round is to be done at 1000000% intensity. This is supposed to be a dead out sprint.

10/29/2017

SUNDAY FUNDAY

Partner WOD

For Time:

- 100 DB Snatch (45/30)
- 50 Jingle Jangles
- 25 Burpees
- 80 Weighted Lunges (45/30)
- 40 Jingle Jangles
- 25 Burpees
- 60 Box Jumps
- 30 Jingle Jangles
- 25 Burpees
- 40 C2B Pull Ups
- 20 Jingle Jangles
- 25 Burpees

10/28/2017

Saturday Partner WOD

For Time:

Buy in - 200 Ab mat sit ups

10 rounds...

- 10 clean & Jerks (165/125)
- 20 OTB Burpees
- 40 Wall Balls

Teams of 2

10/26/2017

A) Thrusters

5 x 5 @ 70%

B) 2 Rounds

Max Reps in 3 min of following movements

- Strict Pull Ups

Rest 1 Min

- Jump Squats

Rest 1 Min

- SDHP (95/65)

Rest 1 Min

- Prowler Pushes (180/135)

10/26/2017

A) Floor Press

5x5 @ 75%

B) Tabata Mash up
- Jingle Jangles
- Goblet Squats

C) Conditioning:
3 Rounds for Time:

- 10 Renegade manmakers (30/20)
- 26 Am Swings (53/35)
- 83 Double Unders

10/25/2017

A) Deficit Deadlifts

5 x 5 @ 65%

*We are going to use a weight that allows us to maintain a 100% perfectly flat back. If you cannot do that from a deficit, you will be doing regular deadlifts from the floor.

B) MOFO 10

- :30 Handstand Holds
- :30 Hollow Holds

C) Conditioning:

AMRAP 14

- 20 Push Jerks (95/65)
- 12 T2B
- 10 Box Overs

10/24/2017

A) MOFO 10

- Strict Press (5 x 75%)
- 10 Weighted Sit Ups

B) Rigid Russian

Accumulate 3 min

C) Conditioning

AMRAP 15

- 10 Thrusters (75/55)
- 10 Pull Ups
- 10 Burpees
- 300 ft Run

10/23/2017

A) Pause Back Squat

5x 5 @ 65%

*There should be a 2 sec pause at the bottom of every squat. This pause should happen at the very most bottom position of your squat.

B) MOFO 12
-400 Ft Waiters Walks (HAP)
-10 Scapular Retractions hanging from bar

C) Conditioning:

Power "Elizabeth"
21-15-9

-Power Cleans (135/95)
-Ring Dips

10/22/2017

SUNDAY FUNDAY PARTNER WOD

AMRAP 5 x 4

-30 T2B

-100 double unders 

-Squat Cleans (135/95) in remaining time 

REST :90 between sets 

AMRAP 5 X 4

-Curb & Back Run

-30 Burpees 

- Prowler Down & Backs (135/90) in remaining time

*Alternate AMRAPS with:90 rest between 

10/21/2017

PARTNER WOD

1 mile jog as warm up

3 rounds

40 Burpees
50 Kettle bell snatches
60 Box step ups in a goblet
70 Hang cleans (95/65)

Cash out:

10-20-2017

A) Thrusters
Find 1 RM
*Use a rack*

B) MOFO 10

- 3-5 strict chin ups
- :30 L-sit

Conditioning:

EMOM 16
-100 ft Prowler Push (3/2)
-10 power Snatch (95/65)
-6 assault bike cals
-2 Turkish get ups

10/19/2017

A) Floor Press
5x5 @ 75%

B) MOFO 10
-15 Upright Rows HAP
-15 push ups

C) Conditioning:

AMRAP 12
-40 air squats
-15 push press (95/65)
-20 double unders
*double Unders increase by 20 reps each round

10/18/2017

A) Romanian Deadlifts
5x5 @ 40% of Regular Deadlift

*If you can't do these, then they will be replaced with banded good mornings*


B) Strict Toes 2 Bar
4 x 10



C) Conditioning:

For Time:
Run 1 Mile

Then 3 Rounds for Time:

-100ft Walking Lunges
- :60 Plank
- 10 DB Clean & Jerks (45/30) (OR hang C&Js as an alternate)

10/17/2017

A) MOFO 12
- 10 Strict Press (75/55)
- 12 Jingle Jangles

B) Weighted Sit Ups
3x20 HAP

C) Conditioning:

EMOM 15
-1 Deadlift (315/225)
-5 C2B Pull Ups
-8 Wall Balls

**Those who can't do the deadlifts can substitute it with a sled push of 50ft (3/2)**

10/16/2017

This week is going to be a bit of a recovery week strength wise. We spent the last 5 weeks hitting our strength cycle pretty damn hard - and I like to think it certainly paid off! We had several PRs (the data on those will be coming soon) and some of them were HUGE! However, as much as working hard and setting PRs is, we have to give our bodies a chance to rest and recover so that we can continue to build.

So, while we're taking a step back on the strength movements, the WODs are going to continue to be constantly varied, and appropriately intense!

Alas - tomorrow's programming:

A) Box Squat
- 10 x 3 @ 50%
*there should be no more than 1 min of rest between these sets*

How to box squat:
https://youtu.be/QEgBbQSpE4E

B) MOFO 10
- :30 hand stand hold
- :30 Hollow rocks

Conditioning:

AMRAP 12
-10 Burpee box overs
-5 squat snatches (115/75)

SUNDAY FUNDAY

AMRAP 6
10 DB Step ups (45/30)
10 DB push Press
20 DB Russian Twists
*alternate exercises

2 MIN REST

AMRAP 6

10 Power cleans (95/65)
8 K2E
*alternate full rounds

2 MIN REST

AMRAP 6

12 Jump squats
12 Push ups
50 ft Bear Crawl each
*alternate exercises, but both do bear crawl- one partner working at a time

*!*!*!*!*! EVERYONE WILL ROTATE THROUGH EACH AMRAP 6 TWICE*!*!*!*!*!*!

10/14/2017

SATURDAY PARTNER WOD

AMRAP 15
- 14 single hand kettle bell thruster (53/35)
- 10 Air assuaut cals
- 10 Box Jumps

*REST 3 MIN*

AMRAP 15

2 Rounds of...
-12 Deadlifts (115/75)
-9 hang cleans
-6 push jerks

Then...
500ft run each

Friday the 13th

A) Front Squat

1 RM

B) MOFO 8

- 10 Kroc Rows (Each Arm) HAP
- 10 Lateral Raises (Each Arm) HAP

C) Conditioning:

For Time:

Buy in...
-600 m run

Then...


2 Rounds
-20 American Swings (70/53)
-20 HSPU
-100 Double Unders

Cash Out:

600 m Run

10/12/2017

A) Bench Press

1 RM

B) Tabata Mash Up

- L-sit
- Empty Bar Good Mornings

C) Conditioning

AMRAP 15

20 Weighted Sit Ups (30/20)
6 Strict Pull Ups
100 ft Bear Crawls

10/11/2017

A) Deadlifts

1 RM

B) MOFO 8
- 8 Strict Dips
- 20 Upright Rows

C) Conditioning:

AMRAP 12

- 25 Wall Balls
- 10 T2B
- 5 Renegade Manmakers (60/40)

10/10/2017

A) Push Press
1 RM

B) Tabata Mash Up
- Front Rack Holds (110% of Front Squat)

-Air Squats

C) Conditioning:

EMOM 18

3 Deadlifts
2 Squat Cleans
1 Jerk
5 Box Jumps

(135/95)

10/09/2017

A) Back Squat 1 RM

20-25 min to find the heaviest back squat for 1 rep that we can

B) MOFO 10
-12 Arnold Presses HAP
-12 Ab Mat sits ups

C) Conditioning:

"Nancy"...Kind of.

3 Rounds for Time:

-600ft Run
-20 OHS (135/95)

10./09/2017

!!!!TEST WEEK!!!!!

This week we will be testing our 1RM (1 repetition maximum) for each of the strength training movements we've been training.

IT IS CRITICAL THAT WE TRACK THESE NUMBERS!!

As you all know, we do our strength training based on percentages of our 1 repetition maximum. It will be much easier to do our workouts if you know exactly what your 100% is in each lift.

Monday: Back Squat 1 RM
Tuesday: Push Press 1 RM
Wednesday: Deadlift 1 RM
Thursday: Bench Press 1 RM
Friday: Front Squat 1 RM

For best results, I'm going to recommend everyone follow this rep scheme for finding your 1 RM on each movement. It might work for you, it might not. Just a suggestion for those who might be unsure of how to properly attack a new personal best.

4 reps @ 65%

3 reps @ 75%

2 reps @ 85%

1 rep @ 92.5%

1 rep @ 95%

THEN GET HUGE AT YOUR NEW 1 RM!

10/08/2017

SUNDAY FUNDAY

On a running clock...

200 Ft burpee broad jumps
50 kettle bell snatches
50 pull ups
50 Push Press (115/80)
200 ft Burpee broad jump
40 kettle bell snatches
40 pull ups
40 push jerks
200 ft burpee broad jumps
30 kettle bell snatches
30 pull ups
30 Push jerks
200 ft burpee broad jumps
20 pull ups
20 k bell snatches
20 push jerks
200 ft burpee broad jumps
10 k bell snatches
10 pull ups
10 push jerks

10/07/2017

AMRAP 10

10 T2B
10 DB Front Squat
10 Burpees
*one partner working at a time. alternate exercises

Immediately into...

AMRAP 10

100 ft prowler push
15 Slam Balls
*both partners working at same time. While partner A is doing 100ft push, partner B is doing 15 balls slams. Switch when both complete

Immediately into

AMRAP 10

10 Deadlifts (185/135)
30 Double Unders
*partners alternate full rounds

10/06/2017

A) MOFO 10

-Front Squats (2 x 92%+)
-10 Kroc Rows each arm (HAP)

B) DB Lateral Raises
3 x 20 HAP

C) Conditioning:

For Time:

-600 M Run
-80 American Swings (53/35)
-60 Ab Mat Sit Ups
-40 Pistol Squats
-20 Thrusters (95/65)

*20 min Cap

10/05/2017

A) MOFO 12
- Bench Press (2 x 92%+)
- 8 Strict Chin Ups

B) Tabata Mash Up
- Hollow Rocks
- superman holds

C) Conditioning:
AMRAP 12

- 30 Barbell Lunges (115/75) (Back rack)
- 30 DB Power Cleans (45/30)
- 300 ft Run

10/04/2017

A) MOFO 10
-Deadlifts (2 x 92%)
-8 Strict Ring Dips

B) Upright Rows
3 x 20 HAP

C) Conditioning

AMRAP 15

- 3 Squat Snatches (135/95)
- 15 HR Push Ups
- 12 C2B Pull Ups

10/03/2017

A) E2M 12
- Push Press (2 x 92% +)
- 10 Box Jumps from bottom squat (High as possible)

B) Goblet Carry
600m x HAP

C) Conditioning

Prison Rules

- 2 Clean & Jerks (155/105)

*Rest 3 Min*

Prison Rules

- 5 Wall Balls
- 3 Burpees

Prison Rules = Every :15 for 7 min accomplish the written work. For the clean and jerks, you do 2 reps every :15. For the second one (wall balls and burpees) alternate which exercise you're doing. This works just like a MOFO.

10/02/2017

A) MOFO 12
- Back Squats (2 x 92%+)
- 12 Arnold Presses HAP

B) 1/4 Turkish get ups
3x10 each side

C) Conditioning
5 Rounds for Time
- 10 DB push jerks (45/30)
- 2 Deadlifts (315/225)
- 88 lateral bar hops

10/01/2017

SUNDAY FUNDAY

This workout will have 3 separate stations, and all stations will be run on the same 10 min clock.

Station 1:

Assault Bike HELL
10 rounds
:15 as fast as possible
:45 rest
*max of 2 people per bike
AMRAP
Station 2:

The Weightlifting Crossfitters Total:

On a 10min clock, establish a 1rm snatch & a 1rm thruster. Once you fail the snatch, begin finding 1rm thruster.

Station 3: ROWLING!!!!!

Everyone at this station will be playing a game of Rowling! A combination of golf and rowing. Lowest score wins.

How to play:

Rower gets set to read meters. Once it is set to 0, player 1 has to row so that the ticker falls to exactly 100m. Each meter over or under will equal 1 point to your score (bad).

We'll do this for 10 min rather than a specified number of rounds.

If anyone wants to stick around after and play some more it is totally welcomed because this is a fun game if you've never played.

09/30/17

Saturday Partner WOD

AMRAP 10
- 10 Wall ball jump squats
- 30 Double Unders
- 10 Push ups

*rest 3 min*

AMRAP 10
- 8 Burpees
- 8 power Snatches (95/65)
- 8 air assuaut cals

*rest 3 min*

AMRAP 10
- 3 wall walks
- partner holds a plank

09/29/2017

A) MOFO 10
- Front Squats (4x82.5%)
- 20 Hammer Curls HAP

B) DB Lateral Raises
3x20 HAP

C) Conditioning

For Time:

Buy in:
50 Jingle Jangles

Then, 4 rounds of...
-10 Pull Ups
-20 Wall Balls
-30 Ab Mat Sit ups

Cash out :
50 Jingle Jangles

09/28/2017

A) MOFO 12
-Bench Press (4x82.5%)
-:30 L-Sits

B) Static Good Morning Holds
Accumulate 5 min in a GM

C) For Time:

-50 Clusters (95/65)
-50 Russian Twists (53/35)
-50 Burpees
-50 Clusters (95/65)

*20 Min time cap

09/27/2017

A) MOFO 10
- Deadlifts (4 x 82.5%)
- 8 Strict Dips

B) Hip Thrusts
4 x 8 HAP

C) Conditioning
AMRAP 16

-16 T2B
-24 Box Overs
-36 DB snatches (45/30)

09/26/2017

A) E2M 10
- Push Press (4x82.5%)
- 10 Max Height Squat Jumps

B) Goblet Carry
600 m HAP

C) Conditioning
MOFO 18

- 5 unbroken Hang Squat Cleans (165/125)
- 30 Double Unders

09/25/2017

A) MOFO 12
- Back Squats (4x82.5%)
- :30 Handstand Holds

B) Arnold Presses
4×10 HAP

C) Conditioning

For Time:
- 30 Power Snatches (75/55)
- 30 Wall Balls
- 35 Power Snatches (75/55)
- 35 Wall Balls

15 min time cap

SUNDAY FUNDAY

During today's class we will be doing the Hero WOD fundraiser for Paul Horny.

 https://www.facebook.com/events/1053542718081869/?ti=as

Please check out the event. If you're able, I encourage everyone to attend for support. If you're not able to attend the WOD at 4pm at Mid Michigan Muscle, then you can donate your $10 at class this morning at 11am and I will personally bring it when I go at 4.

09/23/2017

Saturday Partner Workout

Buy In:

1 Mile Running

Then...

For Time:

-  100 Partner Burpees
- 90 Pull Ups
- 80 Power Cleans (135/95)
- 70 Jingle Jangles
- 60 Inch Worms
- 50 OH Plate Lunges (45/25)
- 40 Wall Ball Squat Toss
- 30 Thrusters (135/95)
- 20 T2B

Cash Out: Annie
50 - 40 - 30 - 20 - 10
Ab Mat Sit Ups
Double Unders

GET BIG!!!!

09/22/2017

A) MOFO 10
-Front Squats (6 x 75%)
-20 Kroc Rows HAP (10 per arm)

B) DB Bench Press
3 x 20 HAP

C) Conditioning

EMOM 20

-15 Box Jumps
-15 DB Push Jerks (45/30)
-20 Ab Mat Sit Ups
-200 ft Prowler Push (4/3)

09/21/2017

A) MOFO 12
-Bench Press (6x75%)
-:30 L-Sit on Rings

B) Zercher Holds in Bottom Squat
Accumulate 5 Min

C) Conditioning

AMRAP 15

-20 K-Bell OH Lunges (53/35)
-20 American Swings (53/35)
-100 ft K-Bell Drags (53/35)

09/20/2017

A) MOFO 10
- Deadlifts (6 x 75%)
- 8 Strict Dips

B) Upright Rows
4 x 20 HAP

C) Conditioning
For Time:

30 - 20 - 10
HSPU

150 - 100 - 50
Double Unders

09/19/2017

A) MOFO 10
- Push Press (6 x 75%)
- :30 Superman Hold

B) Goblet Carry
600m HAP

C) Conditioning:

EMOM 15
- 1 Bear Complex (185/135)
- 5 Pull Ups

09/18/2017

A) MOFO 10
- Back Squats (6x75%)
- Arnold Presses (8xHAP)

B) Weighted Sit ups
3x30 HAP

C) Conditioning:
For Time...
- 50 Burpees
*every 30 seconds - 1 clean and jerk (155/114)

09/17/2017

SUNDAY FUNDAY

Partner WOD

Two AMRAP 15

- Double Unders (as many as possible)
- 100m Sled drags (45/90)
*score = # Of double unders. While partner a is dragging the sled, partner B is doing dubs.

**3 min rest**


- 30 Deadlifts (225/155)
- 200ft DB Lunges (45/30)
- 30 DB Push Press (45/30)

09/16/2017

Partner WOD

2 Rounds for Time:

100 Thrusters (115/75)
80 partner wall ball sit ups
60 power Snatches (75/55)
40 T2B
20 Burpees pull ups

09/15/2017

A) MOFO 10
- Front Squat (8x65%)
- 8 Strict Chin Ups

B) DB Lateral Raises
4x12 HAP

C) Conditioning
EMOM 20
1. Sled Push/Pull 100ft
2. 10 Air Assault Cals
3. 15 Ball Slams
4. 200 M Row

09/14/2017

A) Every 2 min for 12 min

- Bench Press (8x65%)
-20 Russian Twists (HAP)

B) Zercher Holds
Every 2 min for 10 min
HAP

C) Conditioning
AMRAP 12
- 15 DB Front Squats (45/30)
- 15 American Swings (53/35)
- 15 Box Overs

09/13/2017

A) MOFO 10
- Deadlifts (8 x 65%)
- 400 ft Run

B) DB Hammer Curls
3x20 HAP

C) Conditioning
4 RFT
- 15 C2B
- 30 Wall Balls
- 100m Run

09/12/2017

A) Every 2 min for 10 min
- 8 Push Press @ 65%
- 30 bicycle kicks

B) Farmer's carry
300m HAP

C) Conditioning

EMOM 15
- 3 UB Hang squat clean and jerk (155/105)
- 5 Burpees

09/11/2017

A) MOFO 10

- Back Squats 

8x @ 65% 

- Arnold Presses

8 x HAP

B) Weighted Plank

3 x 1min HAP 

1 min rest 

C) Conditioning 

AMRAP 10 

- 10 renegade manmakers (45/30)

- 50 Double Unders 

Finisher: 

20 cals bike or rower 

SUNDAY FUNDAY

  09/10/2017

Partner WOD - Teams of 2

For Time:

A)
- 60 Burpee Box Overs
- 200 Air Squats
*Both partners working at same time. While partner 'a' chips away at 60 BBOs, partner 'b' tackles the 200 air squats
*Cannot move on till both disciplines are complete

B)
- 200 Goblet Lunges (53/35)
- 100ft Wheel Barrel Walk
*Complete the WB walk every 50 lunges
*One partner lunging at a time

C)
- 120 Pull Ups
- Deadlift Hold (205/145)
*Pull up reps don't count till the bar is stood up and is being held at the top of a deadlift

D)
- 150 Wall Balls
- Curb & Back run
*Both partners working at same time
*When partner 'a' gets back from run, partner 'b' stops wall balls and partners switch work

*********YOU PICK YOUR CHOICE OF WHICH 3 YOU WISH TO COMPLETE***********

09/09/2017

Saturday

* Partner WOD*

"Three's Company"

On a running clock, complete the following:

- Double Grace - 60 Clean & Jerks (135/95)

- Double Fran -

42 * 30 * 18

Pull Ups
Thrusters (95/65)

- Double Annie

100 * 80 * 60 * 40 * 20

Double Unders
Ab Mat Sit Ups

09/08/2017

A) Bench Press
- 5 x 1 @ 90%+
- The goal should be to work up to a very heavy single, PR if you feel good, but I also want to you to get some volume work in. So if you hit your heaviest single early, drop down 10% and do 4 more singles.

B) DB Bench Press
4x12 HAP

C) Conditioning :
EMOM 20
- 2 min of running
- 2 min of battle ropes
- 2 min of rowing
- 2 min of burpees
- 2 min of assault bike

*The purpose of this EMOM 20 is to maintain a steady pace. There's not an assigned number of reps for each exercise because I want you to go by feel. Pick a pace that keeps your from having to stop because you're too exhausted. Push yourself, but this is not by any means a sprint. For those of you that wear your fitness watch/ tracker type deals, maintain a heart rate of about 70-80% of your HR Max.

9/07/2017

A) Deadlifts
- 5 x 1 @ 90%+
- The goal should be to work up to a very heavy single, PR if you feel good, but I also want to you to get some volume work in. So if you hit your heaviest single early, drop down 10% and do 4 more singles.

B) 600m Plate Carry
HAP
- Plate must be carried in a hugging fashion. Not a farmers carry, not behind the head, not in one hand. Hug the plate. Walk with it. Love it. Enjoy the time you spend with your plate because 600m will be done before you know it, and you'll soon find yourself missing the plate. Life might get confusing for a while, but then one day (probably next week, tbh) you'll run into the plate again. And if you left that plate on bad terms, it'll probably be even more challenging to hold the plate once more. Just keep that in mind.

C) Conditioning:

EMOM 15
- 3 Squat Cleans (205/145)
- 10 Box Jumps

https://www.instagram.com/p/BYtCFPQnMYZ/https://www.instagram.com/p/BYtCFPQnMYZ/

9/06/2017

A) OHS
- 5 x 1 @ 90%+
- The goal should be to work up to a very heavy single, PR if you feel good, but I also want to you to get some volume work in. So if you hit your heaviest single early, drop down 10% and do 4 more singles.

B) Bicep Curls & JM Press Superset

- 5x12 Each Arm HAP

C) Conditioning

AMRAP 18
- 2 T2B
- 2 HSPU
- 20 Goblet Squats (53/35)
- 400 ft Run
*Every round increase the T2B and HSPU reps by 2*
*Goblet squats and running never changes*

09/05/2017

A) Back Squat
- 5 x 1 @ 90%+
- The goal should be to work up to a very heavy single, PR if you feel good, but I also want to you to get some volume work in. So if you hit your heaviest single early, drop down 10% and do 4 more singles.

B) Strict Press
- 5 x 1 @ 90%+
- The goal should be to work up to a very heavy single, PR if you feel good, but I also want to you to get some volume work in. So if you hit your heaviest single early, drop down 10% and do 4 more singles.

C) Conditioning:
AMRAP 10
- 5 Power snatches (135/95)
- 10 V-ups
- 12 Burpees

Finisher: 30 calories on assault bike not for time

09/04/2017

HAPPY LABOR DAY 

We will be doing a Hero Workout in Honor of Lt. Andrew Nuttall who gave the ultimate sacrifice on 12/23/2009.  Lieutenant Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.  He is survived by his parents, Richard and Ethel Jane Nuttal

May his memory and the memories of all the other brave men and women who gave up their lives for us and our country never be forgotten.

"Nutts"

For Time:

- 10 HSPU

- 20 Deadlifts (250/205)

- 25 Box Jumps (30/24)

- 50 Pull Ups 

- 100 Wall Balls 

- 200 Double Unders 

- 400m Run with Plate (45/25)

09/03/2017

Sunday Funday

*Partner WOD*

E3M - each partner does 1 round of 'Cindy'

5 rounds for time

50 Thrusters (100/70)
50 DB power cleans (45/30)
50 Wall ball sit ups

*1 partner working at a time*

09/02/2017

Partner WOD (teams of 2)

For Time:
1 mile run
100 Burpees
100 Deadlifts 185/135
100 back squats 135/95
100 Push jerk 95/65
1000 Double Unders

9/01/2017

A) MOFO 12
- Bench Press (85%x3)
- 8 Strict Pull ups

B) Waiters Walks
500ft HAP

C) Conditioning
AMRAP 15
-10 HSPU
- 20 Pistol Squats
- 30 Double Unders

8/31/2017

A) MOFO 12

- Deadlifts (3x85%)
- 16 DB Bicep Curls HAP

B) Goblet Carry
300m X HAP

C) Conditioning

AMRAP 3 x 5
- 10 Weighted Sit Ups (53/35)
- 100ft Frog Hops
- As many Power cleans as Possible in remaining time (135/95)
- Rest 2 min

*the AMRAP 3 will be done 5 times, with 2 min rest between each AMRAP

8/30/2017

A) MOFO 14
- OHS (3x85%)
- 10 Kroc Rows (HAP)

B) Bulgarian Split Squat
3x10 HAP each leg

C) Conditioning
3 RFT
- Run 300m
- 25 SDHP (95/65)
- 20 Wall balls

8/29/2017

A) MOFO 12
- Strict Press (3x85%)
- 10 Strict Ring Rows

B) Single Leg K-Bell Deadlifts
3x10 HAP

C) Conditioning
4 Rounds for time:
- 10 T2B
- 100ft Pinch grip plate carries (45/25)
- 10 Box Jump Overs
- 20 Russian Twists (53/35)

8/28/2017

A) MOFO 12
- Back Squat (3x80%)
- 12 Arnold presses

B) 2 handed DB OH lunges
200 ft HAP

C) Conditioning
AMRAP 8
- 8 C2B
- 16 Jump squats (hands must pass pull ups bar
- 24 EB thrusters

Sunday Funday
8/27/2017

"It's a Complex World"

AMRAP 30
-Partners alternate complex
- whole complex = 1 rep

Complex 1 (95/65) =
-3 snatch grip Deadlifts
-3 power snatches
- 3 OHS
*alternate complex for 10 reps total

Complex 2 (135/95) =
-3 clean Deadlifts
-3 power cleans
-3 front squats
*alternate complex for 10 reps total

After all reps of complex have been completed, run 300m with partner.
***complex must be performed unbroken for the rep to count.

8/26/2017

Partner WOD

For time:
- 10 C&J (185/135)
- 10 Box Jumps
 - 10 C&J (185/135)
- 20 Pull ups
- 10 C&J (185/135)
- 30 Burpees
- 10 C&J (185/135)
- 40 Lunges
- 10 C&J (185/135)
- 50 sit ups
- 10 C&J (185/135)
- 60 Double Unders
- 10 C&J (185/135)
- 70 air squats

8/25/2017

A) MOFO 12
- Bench Press (5x75%)
- :30 superman Hold

B) EMOM 6
- Handstand Holds (:30)

C) Conditioning:
EMOM 20
1. 5 renegade man makers (45/35)
2. 15 Ball Slams
3. Assault Bike Cal (12/10)
4. 12 K2E
5. :45 Bottom Squat Hold

8/24/2017

A) MOFO 12
- Deadlifts (5x75%)
- 8 Strict Dips

B) Weight Sit ups
3x20 HAP

C) Conditioning:
For Time:
- Run 1 Mile
- 50 Push Jerks (135/95)
- 40 OTB Burpees
- 30 Front Squats (135/95)
- 20 T2B
- 10 HSPU
*20 min time cap

8/23/2017

A) MOFO 14
- OHS 5x75%
- 8 Strict Chin Ups

B) Bulgarian Split Squats
3x 10 HAP

C) Conditioning
AMRAP 17
- 5 power cleans (155/105)
- 15 Wall Balls
- 25 American Swings (53/35)
- Run 300

8/22/2017

A) MOFO 12
- Strict Press (5×75%)
- 10 Strict ring rows

B) 200ft goblet lunges HAP

C) Conditioning
AMRAP 15
- 10 Box Jumps
- 3 Squat Snatches (165/115)
- 50 Double Unders
- 10 Burpees

8/21/2017

A) MOFO 12
- Back Squat (5×80%)
- 5-8 HSPU

B) Kroc Rows
3x10 HAP

C) Conditioning
10 RFT
- 10 pull ups
- 10 DB snatches (45/30)
- 10 Thrusters (95/65)

8/20/2017

Sunday Funday 

Partner WOD 

AMRAP 8

- 10 cal on assault bike

- Partner hold a plank 

*rest 2 min*

AMRAP 8

- 5 Power snatch (95/65)

- 5 OHS (95/65)

Alternate whole rounds 

*Rest 2 min*

AMRAP 8

- 10 Am swings (53/35)

- 10 air squats

- 5 Burpees

ABA style

*Rest 2 min*

AMRAP 8

- 10 v ups 

- 10 Thrusters (95/65)

Split work how you want

8/19/2017

Partner Workout

A) Power Clean + power Jerk
- 15 min to establish 1RM

B)
AMRAP 25
- 20 Wall Balls
- 5 power cleans (155/105)
- 10 Burpees
- 8 Kettle bell Snatch (53/35)
*while partner A is chipping away at AMRAP. partner B is running to the curb & back outside. Once partner B finishes run, switch.

8/18/2017

A) MOFO 14
- Bench Press (5x75%)
- DB bicep curls (20×HAP)

B) Accumulate 5 minutes of planking

C) Conditioning:
AMRAP 15
- 6 Ring dips
- 12 Box step ups (45/30)
- 18 SDHP (75/55)
- 100 ft bear crawl

8/17/2017

A) MOFO 12
- Deadlifts (5x70%)
- suitcase carries (x200ft HAP)

B) 3 RFT
- 50 air squats
- 40 Russian Twists (53/35)
- 30 lunges
- 20 HR push ups
- 10 pull ups

Finisher: 2 laps around the parking lot

Suitcase carries = single handed farmers carries

8/16/2017

A) MOFO 14
- OHS (70% x 5)
- 8 Strict Pull ups

B) Conditioning
AMRAP 10
- 5 T2B
- 10 Deadlifts (185/135)

*REST 2 MIN*

AMRAP 10
- 20 Double Unders
- 10 DB push jerks (45/35)

StayFit 8/15/17

Curious about what StayFit is?

StayFit is a class held daily at 6pm by either Coach Tara or Coach Brent. It goes for 1 hour, and includes a wide variety  of movements. The intensity is the same as our regular classes, but it doesn't include many of the barbell movements that many might find to be intimidating, so it ends up being mostly a sweat drenching cardio workout that's guaranteed to make you feel accomplished by the end.

Stop by at 6pm and try this workout coach Tara threw together for tonight!

COME JOIN REDEFINE FITNESS - FIRST WEEK FREE!

Come sign up for our FIRST EVER FUNDAMENTALS CLASS at Redefine Fitness!

You can choose from two different class schedules :

Option 1: Monday - Wednesday - Friday @ 6:30am

Option 2: Tuesday - Thursday @ 8pm and Saturday @ 9am

The Redefine Fitness Fundamentals Course is mandatory for the individual who wants to train in our group fitness classes. The course meets for 3 classes per week over 3 weeks. During the one-hour class you will, along with other beginners, be working closley with an experienced coach who will safely expose you to our movement curriculum in a small group setting. Movement techniques will be drilled as well as a progressive introduction to the intensity levels that are inherent in our group classes. Then each class will end with a workout involving the movements you were taught that class and previous classes.

Your first week of the Fundamentals Class is FREE. After that, it's $40 to add another 2 weeks.

https://www.facebook.com/events/261860074331999/?context=create&previousaction=create&ref=2&source=2&sid_create=2029483159&action_history=[%7B%22surface%22%3A%22create_dialog%22%2C%22mechanism%22%3A%22user_create_dialog%22%2C%22extra_data%22%3A[]%7D]&has_source=1

8/14/2017

A) EMOM 12
- Strict Press (70%×6)
- Bent over barbell row (same weight used for Strict Press)
*no rack

B) EMOM 10
- 10 American Swings (53/35)
- 5 Burpees

*rest 2 min*

EMOM 10
- 2 Bear complex (115/75)
- 5 box jumps (24/20)

Bear Complex: 1 power clean +1 Front Squat + 1 jerk + 1 back squat + 1 jerk

...in layman's terms, a squat clean thruster + Back Squat thruster.

StayFit 8/14/17

Monday - 8/14/2017

A) MOFO 12
- 6 Back Squats 80%
- Arnold Press 8xHAP

B) EMOM 20
- 5 Thrusters (155/105)
- 12/10 Calories Air Assault Bike/ Rower
- 12 Pull Ups
- 18 Ball Slams

C) Finisher
- 3-5 easy minutes on the bike, rower, or jogging laps around turf

Arnold Press Video URL:

 https://www.youtube.com/watch?v=X60-yTMOJfw

8/13/17
Sunday Funday!

A) AMRAP 20
-15 Squat Jumps
-15 Sit ups

*REST 3:00*

B) AMRAP 15
-5 Pull Ups
-5 Power Cleans (135/95)

*REST 2:00*

C) AMRAP 10
-10 Deadlifts (135/95)
-20 Double Unders

**Partners alternate all rounds. Teams of 2.

Saturday 8/12/17

Partner Workout
For Time:
5 Rounds...
-20 Squat Cleans (95/65)
-30 Box Jumps
-20 Burpees
-400m run

*Split the work with your partner however you'd like.

New Ownership!

A few words to the owners of Survival Fitness, from the owners of Redefine Fitness.

Survival Fitness has endured 7 years of successful operation. 7 years of welcoming new members, and changing their lives. 7 years of surviving in an area where gyms have struggled to make it 3 years. 7 years of parties. 7 years of grueling workouts. 7 years of friendships. 7 years worth of unforgettable memories for anyone who has ever been part of the special community that was nurtured in these walls. 7 years.

And it's not over...

Survival Fitness built something that can never be undone. They created an unbreakable community of individuals that will last a lifetime, and continue to grow.

You see, the community is what keeps this gym alive. The community is what allows places to survive and grow. And the community is what allowed Survival Fitness to morph into Redefine Fitness.

As you all know, in order for businesses to continue to grow with the community, sometimes changes are necessary in order to keep up.

Redefine Fitness is committed to growing upon everything that Survival Fitness has started.

So, without further adieu, I would like to present to everyone our new blog! Here you will be able to find the gym's workouts, and updates on any new happenings at Redefine Fitness. It will take a little time before Facebook allows us to change the name, so you can consider this our notice of our soft opening. We will be having a grand opening in the near future, and promise to keep everyone updated on that.

We look forward to working with everybody, and to continue the trend of saving lives.

Redefine Fitness would have never been possible without Survival Fitness. Thank you, and cheers to new adventures!