Friday March 3rd, 2017 12-min. AMRAP 50-ft. weighted lunge 16 T2B / 16 Bar MU* 8 DB cleans *2 rounds of T2B, 2 rounds of Bar MU, 2 rounds of T2B, etc. https://www.youtube.com/watch?v=tMarGTHymeA
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Wednesday February 8th, 2017 “Warm-up 2 rounds: 15 Single jumps 10 Jumping lunges (switching legs in the air) 15 Double-unders or more singles :30 HS hold + 2 rounds: 10 pass throughs 10 scap pull-ups 10 alternating turkish get-ups, light Workout A1. Strict press, 4 x 4-5, 20X1; :90 rest A2. Weighted pull-up, 4 x 2-3, 20X0; :90 rest + For time: 50-40-30-20-10 double-unders 10 DB push press after each round, 50/30 Accessory work 3 rounds of :45 hollow-to-arch rolls, slow and controlled, :45 rest”
Friday January 27th, 2017 *There will be one class Saturday January 28th morning at 7am due to the Famously Hot Winter Showdown. “Warm-up 2 rounds of 200m jog, :60 hollow rocks, 10 leg swings, 10 air squats 3:00-5:00 of kip swing/T2B practice Empty bar clean warm-up – Coach Led Workout A. Power clean + hang squat clean, build to a tough set + Open workout 12.3 AMRAP in 18:00: 15 box jumps 12 push press,115/75 9 toes-to-bar Cooldown 2:00 bike”
Saturday January 21st, 2017 “Warm-up “”Hot N Ready”” Pizza game Dynamic warm-up – Coach Led 2 rounds of “”Cindy”” at an easy pace Workout For time w/a partner*: 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row *Each partner must split the rows into 250m increments and alternate completed rounds, relay style. Cooldown 2:00 easy bike”
Saturday January 14th, 2017 There will be no Barbell Club! “Warm-up Running specific warm-up – Coach Led 3:00 of double-under practice (keep reps to a minimum) Workout In teams of 2 for max calories/reps: 4:00 of double-unders* 3:00 rest 5:00 Assault bike for calories 3:00 rest 6:00 row for calories 3:00 rest 7:00 run alternating every 200m** *Sub singles unders. 2 singles will equal 1 double **One partner runs 100m out and back then switch. Every 50m = 1 rep Cooldown 200m walk Roll our calves”
Saturday January 7th, 2016 “Warm-up 400m run then 10 ring rows, 10 push-ups, 10 air squats 10-20 pass throughs Power snatch technique work w/ PVC/Empty bar- Coach led Workout A. Power snatch, build to a tough set of 4 touch-and-go + 6 rounds for time w/ a partner*: 500m row 20 pull-ups or 30 ring rows 50/36 bike cals 20 burpees *Split 500m row into 250m each and the bike into 25/18 each (doesn’t have to be in a row, e.g., 9/9/9/9 to get your 36). Partners will split the rest evenly. Cooldown 200m walk Roll out”
Saturday December 10th, 2016 Warm-up Partner med ball warm-up Squat mobility/hip opener – Coach’s Choice Dynamic warm-up – Coach’s Choice Workout A. Front squat, build to a tough set of 3 w/ a :03 pause on each rep + 10 rounds for time w/a partner*: 500m row 15 goblet squats, 53/35 *Split all reps as desired Cooldown 2:00 bike @ easy pace
Friday December 2nd, 2016 Warm-up 3 rounds of :60 bike, 5 reverse lunges/leg, 10 air squats, 10 push-ups Empty bar clean and jerk warm-up – Coach Led Workout A. Hang power clean + push jerk, build to a tough set in 10:00 B1. Alternating DB reverse lunges, 3 x 10/leg; :90 rest B2. Strict pull-ups, 3 x 10; :90 rest (if you can get 10 easily, add weight) + For time: 1000m Cooldown 200m walk
Wednesday November 2nd, 2016 Warm-up Quick foam roll of T-spine 2 rounds of :90 on the bike + one round of today’s AMRAP Overhead specific mobility– Coach’s choice Workout A. Strict press, build to a tough set of 6 @ 11X1; 2:00 rest + 20:00 AMRAP 10 pull-ups or 15 ring rows 15 push-ups 20 sit-ups 25 squats Cooldown 200m walk Roll out pecs, quads and glutes w/ softball