A) Row 500 Meters For Time

*Warm up adequately for this by rowing 1 or 2 easy 500’s prior.  Give me your ‘flat out’ best effort for 500 meters and record your times. No pacing for this.  I want you to see how hard you can go and how much of a drop off in pace there is (if any).   Make it hurt…it will be over quickly!

Rest/Walk 5-10 Minutes before starting B (full recovery)

B)  For Time:

10 Burpees
20 Pull-ups
30 Box Jumps
40 Toes-to-Bars
50 Wall Balls
60 Kettlebell Swings
70 Push-ups
800 m Run

**Labor Day Weekend Schedule**

• Saturday Classes  8:00AM and 9:00AM Only

• Closed Sunday

• Monday Classes  8:00AM,  9:00AM, and 10:00AM

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Todays Workout:

A)  Weighted Pull Ups

5 @ 75%
3 @ 85%
1+ @ 95%

B)  ‘The Chief’

For 5 cycles: AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle. For each cycle restart the AMRAP right where you left of in the last cycle.

A)  3 Rounds (Not for time):

10 – Renegade Rows
10 – Ring Dips
10 – Barbell Good Mornings

B)  18 Minute AMRAP of:

15 – Box Jumps
12 – Push Press
9 – Toes To Bar

A)  Every 90 Seconds for 15 Minutes (10 Sets):

Hang Clean + Clean

*Start with an easy weight and build over the course of the sets.

B)  15 – 10 – 5 Rep Rounds of:

Thrusters (95/55lbs)
Bar Hop Burpees

*No need to extend the hips or clap at the top of the burpee, just get to the other side as fast as possible and drop into the next burpee.  This is a short hard tester to see how much you are willing to push yourself into the pain cave.  Scale weight to try to do all 3 rounds unbroken.

Advanced Workout:

A) Same as above

B) Back Squat

5 @ 70-75%
3 @ 75-80%
1 @ 80-85%
5 @ 75-80%
3 @ 80-85%
1 @ 85-90%

C) 15-10-5 Rep Rounds Of:

Thrusters (115/75)
Burpees Over The Barbell

A.)  2 Sets not for time, of:

30′ Handstand Walk / shoulder touches / or Handstand Hold
10-15 Ring Dips (hold at top with thumbs out for 2 seconds)
5 -7 Strict Chest to Bar Pull Ups
3 – Bridge Ups (hold 10 seconds)
10 – V-ups

B.) Press (Strict!)

5 @ 50%
5 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

* If you have no idea what your 1RM is then find it!

C.)  ‘Helen’  3 Rounds For Time

400 Meter Run
21 – Kettlebell Swings (53/35)
12 – Pull Ups

**This is a benchmark workout so record your time and if you scaled the workout record how you scaled it.  We will be doing this workout every month.

2013 Brittany’s Run crew.  **not pictured Angelica Joe W. and Paul

A.)  Deadlift

5 @ 50%
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%

B1.)  8 Minute AMRAP:

40 – Double Under
15 – Hand Release Push Ups
10 – Pull Ups

Rest 5 Minutes

B2.) 8 Minute AMRAP:

20 – Sit Ups
15 – Box Jumps
10 – Kettle Bell Swings

*** REMINDER:  GYM CLOSED SATURDAY – SEE YOU AT THE HAMMONTON LAKE PARK FOR THE ‘BRITTANY’S RUN 5K & 1 MILE FUN RUN/WALK’  REPRESENT!!

A.)  SHOULDER PRESS 5 x 3:

3 @ 50%
3 @ 60%
3 @ 70% + Max Rep Pull Ups
3 @ 80% + Max Rep Pull Ups
3 @ 90@ + Max Rep Pull Ups

*Do the max rep pull up sets immediately following your 3rd 4th and 5th sets of presses, then rest as needed before beginning your next set (2-3 minutes).

B.) EMOM for 12 minutes:

Minutes 1-4   30 Second Row (for max meters)

Minutes 5-8   30 Seconds of Wall Ball (20/14  for max reps)

Minutes 9-12  30 Seconds of Kettlebell Swings (power swings for max reps)

*Work as hard as possible for the first 30 seconds and rest the remaining 30 seconds for each round.

A.)  Back Squat 5 X 3

*Loading 50-60-70-80-90%

B.)  Teams of 3 For Time:

30 – 75′ Sled Push (90/45)

C.)  4 Rounds for Time:

250 Meter Row
15 Burpees
40 Squats

*Do exercises in order in teams of 2 with one person working at a time on each exercise. (Partner 1 does the row, then partner 2 does the burpees, then partner 1 does the squats, then partner 2 does the row……)

A.)  3 X 800 Meter Run

*Record times for your first 2 runs.  The third one will be a handicapped run based on your best time.

B.)  50-40-30-20-10 Rep Rounds For Time:

Double Unders
Kettlebell Swings (53/35)
Sit Ups (Abmat Anchored)

Don’t forget this Saturday’s ‘Brittany’s Run’ at the Hammonton Lake Park.  Registration begins at 7AM and the 5K Run begins at 8:30AM.  Gym will be closed and we will be looking to PR some 5K times at this event!  You all have put in enough time at the gym to be able to easily complete this run so come out and prove your fitness and have some fun with us on Saturday!

Click here for a copy of the race registration:brit race appl 2013

A.) Three Sets (Not for time):

10 – Chest to bar pull ups
60  Second Handstand Hold (nose to wall)
40 – Double Unders

B.)  Deadlift  5 X 3

*Loading 50-60-70-80-90%

C.)  For Time 1-10 ascending ladder of :

100 Meter Run
1 – Power Clean (135/95)
1 – Front Squat
1 – Toes To Bar

*The ascending ladder is for the power clean, front squat and toes to bar only.  Start each round with a 100 meter run and increase the rest of the exercises by 1 rep each round for a total of 10 rounds.

*Squat cleans are not allowed for any reps of this workout.  Keep the power clean and the front squats as separate movements and complete all power clean reps before starting the front squat reps.