Oct 1st

At the track
8x400m at R-pace w/ 400m jog recovery

Sept 30

2,2,2,2,2 Back Squat
3,3,3 weighted dip

Sept 27

Tabata
front squat 75#
situp

Challenge cooldown

Sept 26 death by 10s

At the track
7 rounds For time:
10 pullups
run 100m
10 burpees
run 100m
10 TTB
run 100
10 push ups
run 100

Sept 25 FGB

“Fight Gone Bad!”

Three rounds of:
DB thrusters 20lb (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 18″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Sept 24

At the track:
4 sets of 2x200m + 1x400m at current R-pace

One set = 200m at R-pace (w/ 200m recovery jog), 200m (w/ 200m jog), 400m (w/ 400m jog)

Sept 23

3X max rep
HSPU or time hold

amrap 12 min
20 DU
6 pullups

Sept 20 6 Ton race

For time
Dead lift 12000 lbs cumulative. Pick a weight and lift the reps. No weight changing after you start.

examples:
315 – 39 reps
225 – 54 reps
135 – 89 reps

Sept 19 Core

4 rounds
GHD 1 min
Back ext 1 min
rest till it’s your turn again

Sept 18 Get over it 2.0

Meet at the gym. Set up obstacles (orange road barriers) at the far end of the new parking lot. Amrap course 20 min.

Sept 17 Timed mile

At the track

Timed mile

Sept 16

3X7, 2X3 front squat

100 burpee tuck jumps for time

Sept 13 Lottery Day

at the track….

filthy fifty with the following….
1. 50 push ups
2. 50 sit ups
3. 50 air squats
4. 50 dips
5. 50 pull ups
6. 50 lunges
7. 50 ring inversions
8. 50 tire flips
9. 50 knees to elbow
10. 50 burpees

Sept 12

Romanian deadlift warm up 8,7,6,5

Amrap 8 min
30 DU
15 KB swings (1 POOD)

Sept 11

3X7, 2X3 bench press
3X7, 2X3 back squat

Sept 10

6 x 400m at R pace with 400m jog recovery

Sept 9

If you don’t have a jerk PR work up to one.

for time
30 clean and jerk @ 70% max (clean or jerk which ever is lower)

Sept 6 Row Sandwich

For time and reps

1000m row

10 min AMRAP
20 pushpress #45
15 good mornings #45
10 hollow rock

1000m row

Sept 5 The 4 ups

Show up, push up, pull up, sit up

Each exercise will be performed Kumbaya style.

Kumbaya is a full group buddy ladder rotation. Each individual does the reps when it is his/her turn while all others rest. No rest between individuals. Once a person fails to complete the prescribed reps he/she must complete max reps each round until only one person is left in the sequence. There is no bike class on Thursday so, we can do this in the bike room except for pull ups. Each exercise ladder will be completed before the group moves to the next.

For those who do not know the Buddy ladder. It is add one rep every round until unable to complete.

Order:
Push up
pull up
sit up