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SEPTEMBER 2016


09/29/2016

20160930

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH (WEEK 3): EVERY 2:00 2 DL (130% C&J) 10 WALLBALLS (30#/20#) X10 *ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING: 200M RUN 30 WALKING LUNGES (L + R = 1 REPS) X5 *15:00 TIME CAP **PROGRAMMED BY ALI

Posted on 09/29/2016 at 08:35 PM | Permalink | Comments (0)

09/28/2016

20160929

THURSDAY

OLY: HANG CLEAN (WEEK 1) EVERY 1:30 5 HANG CLEANS @ 55% 3 HANG CLEANS @ 65% 1 HANG CLEAN @ 75% x3 *CYCLE PROGRAMMED BY TAL **SETS SHOULD BE UNBROKEN ***ATHLETE WILL ATTEMPT MAX REPS OF UNBROKEN HANG CLEANS ON THE FINAL SET OF 1 @ 75%

METCON: 21-15-9 POWER CLEAN (115#/85#) BURPEE BOX JUMPS (24"/20") *10:00 TIME CAP

Posted on 09/28/2016 at 09:06 PM | Permalink | Comments (0)

09/27/2016

20160928

WEDNESDAY

SKILL: 5:00 HANDSTAND PUSH UP WORK EVERY :30 X10 2 REPS AT CHOSEN LEVEL (WALL WALKERS = 2 REPS EMOM, 3 SECOND HANDSTAND HOLD ON WALL, STRICT HSPU, KIPPING HSPU, FREE STANDING HSPU, RING HSPU)

5:00 JUMP ROPE WORK EVERY :30 X10 AT CHOSEN LEVEL (12 SINGLE UNDERS, 15 DOUBLE UNDERS, 9 TRIPLE UNDERS)

METCON: 10:00 AMRAP 30 DOUBLE UNDERS 20 KETTLEBELL SWINGS (55#/35#) 10 TOES-2-BAR *PROGRAMMED BY ALI

Posted on 09/27/2016 at 07:57 PM | Permalink | Comments (0)

09/26/2016

20160927

TUESDAY

STRENGTH: BACK SQUAT (WEEK 3) 20:00 RUNNING CLOCK EVERY 1:30 7 REPS @ 65% X3 4 REPS @ 75% X3 2 REPS @ 85% X3 *USE REMAINING TIME TO WORK UP TO DAY'S 1RM **RECYCLE FROM JANUARY/FEBRUARY CYCLE ***PROGRAMMED BY JEFF P

METCON: 7:00 AMRAP 7 PULL UPS 7 THRUSTERS (95#/65#)

Posted on 09/26/2016 at 08:30 PM | Permalink | Comments (0)

09/25/2016

20160926

MONDAY

OLY: SNATCH (WEEK 4) EVERY 1:30 4 SNATCHES @ 70% 2 SNATCHES @ 80% 1 SNATCH @ 90% x3 *CYCLE PROGRAMMED BY ASA

METCON: "ISABEL" 30 SNATCHES (135#/95#) *10:00 TIME CAP

Posted on 09/25/2016 at 08:58 AM | Permalink | Comments (0)

09/22/2016

20160923

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: EVERY 2:00 2 DL (125% C&J) 10 WALLBALLS (30#/20#) X10 *ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING: PARTNER WORKOUT “PARTNER KELLY” IN TEAMS OF 2: 400M RUN WITH WALL BALL (20#/14#) 30 BOX JUMPS (24"/20") 30 WALL BALLS (20#/14#) X5 *40:00 TIME CAP **EACH ATHLETE HAS A WALL BALL & MUST KEEP BALL OFF THE GROUND; 5 BURPEE PENALTY IF DROPPED ***ONE ATHLETE WORKS AT A TIME WITH THE EXCEPTION OF THE RUN (PARTNERS WILL RUN TOGETHER); PARTNER MUST HOLD BOTH WALL BALLS WHILE OTHER PARTNER IS PERFORMING BOX JUMPS

Posted on 09/22/2016 at 09:38 PM | Permalink | Comments (0)

09/21/2016

20160922

THURSDAY

OLY: CLEAN & JERK (DE-LOAD) EVERY 1:30 5 CLEAN & JERKS @ 55% X6

METCON: 55 HANG CLEANS (95#/65#) 55 BURPEES 55 KETTLEBELL SWINGS (55#/35#) *15:00 TIME CAP

Posted on 09/21/2016 at 04:36 PM | Permalink | Comments (0)

09/20/2016

20160921

WEDNESDAY

SKILL: 5:00 HANDSTAND PUSH UP WORK EVERY :30 X10 2 REPS AT CHOSEN LEVEL (WALL WALKERS = 2 REPS EMOM, 3 SECOND HANDSTAND HOLD ON WALL, STRICT HSPU, KIPPING HSPU, FREE STANDING HSPU, RING HSPU)

5:00 JUMP ROPE WORK EVERY :30 X10 AT CHOSEN LEVEL (12 SINGLE UNDERS, 15 DOUBLE UNDERS, 9 TRIPLE UNDERS)

METCON: "CINDY" 20:00 AMRAP 5 PULL UPS 10 PUSH UPS 15 AIR SQUATS

Posted on 09/20/2016 at 08:17 PM | Permalink | Comments (0)

09/19/2016

20160920

TUESDAY

STRENGTH: BACK SQUAT (WEEK 2 - SAME AS WEEK 1) 20:00 RUNNING CLOCK EVERY 1:30 8 REPS @ 60% X3 5 REPS @ 70% X3 3 REPS @ 80% X3 *USE REMAINING TIME TO WORK UP TO DAY'S 1RM **RECYCLE FROM JANUARY/FEBRUARY CYCLE ***PROGRAMMED BY JEFF P

METCON: 21-15-9 CALORIE ROW DEADLIFTS (225#/155#) *9:00 TIME CAP

Posted on 09/19/2016 at 09:51 PM | Permalink | Comments (0)

09/18/2016

20160919

MONDAY

OLY: SNATCH (WEEK 3) EVERY 1:30 4 SNATCHES @ 65% 2 SNATCHES @ 75% 1 SNATCH @ 85% x3 *CYCLE PROGRAMMED BY ASA

METCON: 15 OVERHEAD SQUATS (95#/65#) 10 TOES-2-BAR 400M RUN X5 *21:00 TIME CAP

09/15/2016

20160916

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: EVERY 2:00 2 DL (125% C&J) 10 WALLBALLS (30#/20#) X10 *ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING: PARTNER WORKOUT “MOGADISHU MILE” IN TEAMS OF 2: 19 KB SNATCH EACH ARM (55#/35#) 19 KB FRONT SQUATS 19 KB PUSH UPS EACH ARM 400M KB RUN X4 *40:00 TIME CAP **EACH ATHLETE HAS A KB; KB MUST STAY OFF GROUND; 5 BURPEE PENALTY IF DROPPED ***ONE ATHLETE WORKS AT A TIME; PARTNER MUST KEEP KB IN HANG DURING KB SNATCH/FRONT RACK DURING SQUATS/PLANK POSITION DURING PUSH UPS WHILE RESTING ****KB PUSHUP = ONE HAND ANYWHERE ON KB DURING PUSHUP

Posted on 09/15/2016 at 09:29 PM | Permalink | Comments (0)

20160915

OLY: CLEAN & JERK (TEST) 15:00 TO ESTABLISH 1RM

METCON: 20 MEDBALL CLEANS (20#/14#) 10 PUSH PRESS (115#/85#) X5 *18:00 TIME CAP PROGRAMMED BY JEFF P

Posted on 09/15/2016 at 05:02 PM | Permalink | Comments (0)

09/14/2016

20160914

SKILL: 5:00 HANDSTAND PUSH UP WORK EVERY :30 X10 2 REPS AT CHOSEN LEVEL (WALL WALKERS = 2 REPS EMOM, 3 SECOND HANDSTAND HOLD ON WALL, STRICT HSPU, KIPPING HSPU, FREE STANDING HSPU, RING HSPU)

5:00 JUMP ROPE WORK EVERY :30 X10 AT CHOSEN LEVEL (12 SINGLE UNDERS, 15 DOUBLE UNDERS, 9 TRIPLE UNDERS)

METCON: 800M ROW 40 RING DIPS 400M RUN 20 RING DIPS *14:00 TIME CAP

Posted on 09/14/2016 at 04:37 AM | Permalink | Comments (0)

09/12/2016

20160913

STRENGTH: BACK SQUAT (WEEK 1) 20:00 RUNNING CLOCK EVERY 1:30 8 REPS @ 60% X3 5 REPS @ 70% X3 3 REPS @ 80% X3 *USE REMAINING TIME TO WORK UP TO DAY'S 1RM **RECYCLE FROM JANUARY/FEBRUARY CYCLE ***PROGRAMMED BY JEFF P

METCON: 11:00 AMRAP 11 THRUSTERS (75#/55#) 11 PULL UPS 11 BOX JUMP OVERS (24"/20")

Posted on 09/12/2016 at 06:56 PM | Permalink | Comments (0)

09/11/2016

20160912

OLY: SNATCH (WEEK 2) EVERY 1:00 5 SNATCHES @ 60% 3 SNATCHES @ 70% 1 SNATCH @ 80% x3 *CYCLE PROGRAMMED BY ASA

METCON: 21-15-9 ALTERNATING DB SQUAT SNATCHES (50#/35#) PUSH UPS (HR) *PROGRAMMED BY JEFF P

Posted on 09/11/2016 at 04:56 PM | Permalink | Comments (0)

09/08/2016

20160909

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: 1 MILE FARMER CARRY (WEEK 5 - FINAL WEEK) *ATHLETE SELECTS LOAD TO BE CARRIED (EQUAL LOAD IN EACH HAND) **5 BURPEE PENALTY EVERY TIME LOAD IS DROPPED ***PROGRAMMED BY JOEL

CONDITIONING METCON: BUY IN: M=1000M/F=800M ROW

21-18-15-12-9-6-3 POWER SNATCH (75#/55#) GHD SIT UPS

CASH OUT: 21 THRUSTERS (75#/55#) *18:00 TIME CAP

Posted on 09/08/2016 at 10:33 PM | Permalink | Comments (1)

09/07/2016

20160908

OLY: CLEAN & JERK (WEEK 6 - FINAL WEEK) EVERY 1:30 1 CLEAN + 1 PAUSE JERK @ 85% X7 *PAUSE JERK = 3 SECOND PAUSE IN THE DIP **CYCLE BY STACIE

METCON: OPEN WORKOUT 15.4 8 MINUTE AMRAP: 3 HANDSTAND PUSH UPS 3 CLEANS (185#/125#) 6 HSPU 3 CLEANS 9 HSPU 3 CLEANS 12 HSPU 6 CLEANS 15 HSPU 6 CLEANS 18 HSPU 6 CLEANS 21 HSPU 9 CLEANS 24 HSPU 9 CLEANS ...ETC... *SCORE TOTAL REPS COMPLETED

Posted on 09/07/2016 at 08:50 PM | Permalink | Comments (0)

09/06/2016

20160907

SKILL: 5:00 HANDSTAND PUSH UP WORK EVERY :30 X10 2 REPS AT CHOSEN LEVEL (WALL WALKERS = 2 REPS EMOM, 3 SECOND HANDSTAND HOLD ON WALL, STRICT HSPU, KIPPING HSPU, FREE STANDING HSPU, RING HSPU)

5:00 JUMP ROPE WORK EVERY :30 X10 AT CHOSEN LEVEL (12 SINGLE UNDERS, 15 DOUBLE UNDERS, 9 TRIPLE UNDERS)

METCON: 7:00 AMRAP 50 KETTLEBELL SWINGS (55#/35#) 25 BOX JUMPS (24"/20") 25 KETTLEBELL SWINGS 50 BOX JUMPS

Posted on 09/06/2016 at 11:13 PM | Permalink | Comments (0)

09/05/2016

20160906

METCON: 400M RUN 30 FRONT SQUATS (95#/65#) 30 BURPEES X3 *25:00 TIME CAP

Posted on 09/05/2016 at 09:34 PM | Permalink | Comments (0)

09/02/2016

WEEKEND SCHEDULE

SATURDAY INDOC CLASS 8-11AM OPEN GYM 11-NOON SLIP-N-SLIDE PARTY 2016 (SEE DETAILS ABOVE)

SUNDAY CLOSED

MONDAY (LABOR DAY) CLOSED *BOTH RIGS ARE CURRENTLY OUT OF SERVICE AND SPACE IS LIMITED. WE WILL BE WORKING AT THE GYM STARTING AT 7:30AM AND GOING UNTIL WHENEVER.

09/01/2016

20160902

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: 1 MILE FARMER CARRY (WEEK 4) *ATHLETE SELECTS LOAD TO BE CARRIED (EQUAL LOAD IN EACH HAND) **5 BURPEE PENALTY EVERY TIME LOAD IS DROPPED ***PROGRAMMED BY JOEL

CONDITIONING METCON: DOWN AND BACK BUTCHER PUSH (165#/115#) 20 DOUBLE UNDERS 200M RUN X4 *NO TIME CAP **PROGRAMMED BY ASA


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