140901 Monday September 1st

 

** Only one class today and we will be doing the following Hero Wod.  We will only be open from 8:00am to 10:30 am and the workout is a long one, so if you want to complete it Rx’d please show up as close to 8am as possible :)  If you’re going to scale it I’m fine with that, and you can show up whenever you like, but I will be closing the doors and going home at 10:30am.  Have a nice Labor Day!

‘Hidalgo’

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

 

For Time:

  • Run 2 miles
  • Rest 2 minutes
  • 135/95 pound Squat clean, 20 reps
  • 20 Box jump, 24/20″ box
  • 20 Walking lunge steps with 45/25lb plate held overhead
  • 20 Box jump, 24/20″ box
  • 135/95 pound Squat clean, 20 reps
  • Rest 2 minutes
  • Run 2 miles

If you’ve got a twenty pound vest or body armor (and brain damage!), wear it.

 

 

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140829 Friday August 29th

 

 

Lu Xiajun – 77KG World and Olympic record holder in the Snatch and Total

2013 World Championships:

Bodyweight = 77KG  (169 lbs)

Snatch – 176kg  (388 lbs)
C&J  – 204kg  (449 lbs)
Total – 380kg  (838 lbs)

 

A)  E2MOM – 12 Minutes (6 Sets) Complete the following Complex:

Clean Pull
Clean
Front Squat
Split Jerk X 2

*Build in weight to a max for the complex

 

B)  Complete 4 Rounds of the following:

In 3 Minutes:

250 – Meter Row or 200 – Meter Run
6 – Power Snatch (@ 65% 1RM Snatch)
Max Burpee Box Jump Overs (24/20)

*Rest 3 Minutes between Rounds.  Score is total Burpee Box Jump Overs Completed.

* Form on all 6 Power Snatches should be near perfect

 

 

 

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140828 Thursday August 28th

 

You know Sal wants to do a workout in grape smugglers.

 

A)  ‘Helen”

3 Rounds For Time:

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

 

B)  Teams of 3:

Row 2,250 Meters For Time

 

 

 

 

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140827 Wednesday August 27th

 

 

 

A)  Weighted Pull Ups 3-3-3-1-1-1

*Build each set to a 1RM

* if you can’t do weighted pull ups do 3 rounds of max rep strict pull ups (with or without assistance 8-15 rep range)

 

B)  3 Rounds For Time:

20 – Box Jump – Step Down (24/14)
20 – Power Cleans (95/65)
20 – Wall Balls (20/14)

 

 

 

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140826 Tuesday August 26th

 

A)  Back Squat – 7RM

Build to a 7 Rep Max Set.  Rest as needed between sets

 

B)  E2MOM – 12 Minutes (6 Sets)

1 – Snatch (Full)

Build in weight each set.  If you’re feeling it go for something, otherwise keep it relatively light an work on your form.

 

C)  7 Minute AMRAP Ladder:

1 – Deadlift
1 – Toes 2 Bar
2 – Deadlift
2 – Toe’s 2 Bar
3 – Deadlift
3 – Toes 2 Bar…….Continue as far as you can adding 1 rep per round.

*Deadlift weight should be at 50% of your 1RM

 

 

 

 

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140825 Monday August 25th

 

 

A)  EMOM 9 minutes:

Minute1:  10 Strict Handstand Push Ups / 30 Sec HS Hold

Minute2:  10 Kettlebell Snatch (53/35)

Minute3:  30 Double Unders

 

B)  For Time:

800 Meter Run

25 – Push Presses (95/65)
20 – Pull Ups
15 – Burpees

20 – Push Presses (95/65)
15 – Pull Ups
10 – Burpees

15 – Push Presses (95/65)
10 – Pull Ups
5 – Burpees

800 – Meter Run

 

*Advanced do Chest To Bar Pull Ups

 

 

 

 

 

 

 

 

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140822 Friday August 22nd

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary 20 2009, supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

 

 

A)  Strict Press

Beginner – 5X5

 

Intermediate and Advanced – 6X1

*@ 70-78-86-94-100-100+%

*Looking for a new 1RM

 

B)  “DT”

5 Rounds For Time Of:

12 – Deadlift
9 – Hang Power Clean
6 – Push Jerks

Rx’d weight for this is 155/105 lbs.  No requirement for going unbroken in any section of this workout so if you are in the mood for a grinder do it as Rx’d.  If you’re not in the mood, scale it and go for speed.

 

 

 

 

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140821 Thursday August 21st

First victory for the NY Rhino’s in the National Pro Grid League.

Is that Tina Angelotti and Andrea Ager with their groupies?  Can they deadlift 365 lbs?

 

 

A)  EMOM 10 Minutes:

1 – Hang Snatch + 1 – Snatch

 

B)  “Angie”

For Time:

100 – Pull Ups
100 – Push Ups
100 – Sit Ups
100 – Air Squats

 

 

 

 

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140820 Wednesday August 20th

 

A)  Back Squat 

Beginner – 5 X 5

Intermediate and Advanced – 6 X 1
@ 70-78-86-94-100-100+%

 

B)  5 X 75″ Sled Push

*Build to max weight
2 Minutes rest between efforts

 

C)  7 Minute AMRAP:

3 – Ground To Overhead (135/95)
6  -Front Rack Reverse Alternating Lunges
9 – Burpee Bar Hops

 

 

 

 

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140819 Tuesday August 19th

 

A)  Complete the following:

Max Handstand Hold
Max Ring Support
Max Chin Over Bar Hold

Rest as needed between attempts.

Record your times.  We will see this again next week :)

 

B)  Complete the following:

5 Minute AMRAP:
15 – Wall Ball
20 – Double Unders

Rest 5 minutes

5 Minute AMRAP:
5 – Toes 2 Bar / 10 – Abmat Sit Ups
10 – Perfect Push Ups

Rest 5 minutes

5 Minute AMRAP:
10 – Box Jump
15 – Kettlebell Swings

Rest 5 Minutes

5 Minute AMRAP:
200 Meter Run
200 Meter Row

 

 

 

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