12.15.17

Friday

FITNESS

A.
EMOM for 12:00
60′ Bear Crawl
6 Push-Ups

B.
For time:
30 Box jumps/step ups
30 Burpees
30 Power Snatch
30 Box jumps/step ups
30 Burpees
30 Back Squats
30 Box jumps /step ups
30 Burpees
30 Thrusters
(45/35)
___________________________________________
PERFORMANCE

A.
3 Position Snatch
*floor, below knee, above knee
12:00 to build to a heavy complex

B.
For time:
30 Box jumps
30 Burpees
30 Power Snatch
30 Box jumps
30 Burpees
30 Overhead Squat
30 Box jumps
30 Burpees
30 Thrusters
(75/55)

Advertisements

12.14.17

Thursday

FITNESS

A.
4 Sets:
Strict Press x 5 reps
Prone barbell Row x 8 reps
*Walking lunge x 16 reps (8/Leg alt)
*DB or KB loaded at sides

B.
3RFT:
300’ Farmers Carry
30 Kettlebell Swings
300’ Sandbag Carry
30 Jumping Squats

___________________________________________
PERFORMANCE

A.
4 Sets:
Strict press x 5 reps
Prone barbell Row x 8 reps
2KB Front rack Walking lunge x 16 reps (8/Leg alt)

B.
3RFT:
300’ Farmers Carry
30 Calorie Ski
300’ Sandbag Carry
30 Calorie Assault Bike

12.13.17

Wednesday

FITNESS

A.
Deadlift
5-5-5-5-5 @ 22X1 (reset – no tng)
*10 Body Rows between sets

B.
5 RFT:
20 Walking lunge steps
10 hanging L-Ups
10 Deadlift
:10 Chin Over Bar Hold

___________________________________________
PERFORMANCE

A.
Deadlift
3-3-3-3-3 @ 22X1 (reset – no tng)
*10 Body Rows between sets

B.
5 RFT:
10 Pistols
10 Toes to bar
10 Deadlift (225/145)
10 Chest to bar Pull-Ups

12.12.17

Tuesday

FITNESS

A.
Every minute on the minute for 16:00
1 – 12 Calorie Row
2 – 12 Hand release push-ups

B.
Every minute on the minute for 10:00:
1 “SloMo” Power Clean @ 4X2X2*

+

1 Hang Power Clean

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.

C.
AMRAP in 7:00 of:
14 Kettlebell Swings 
14 DB Push Press

___________________________________________
PERFORMANCE

A.
Every minute on the minute for 16:00
1 – 15/12 Calorie Row
2 – 12 Burpees

B.
Every minute on the minute for 10:00:
1 “SloMo” Power Clean @ 4X2X2*

+

1 Hang Power Clean

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.

C.
AMRAP in 7:00 of:
7 Cleans (185/125)
14 Handstand Push-Ups

Monday Morning ReMinders

Monday Morning ReMinders

12.11.17

Morning y’all. Here is the usual….

THIS SATURDAY

The 4th annual MFLH Invitational: 4pm-7pm

Come and see some of the biggest names put on a spectacle as they lift incredible amounts of weight in the snatch and clean & jerk. Live DJ, Drummer, Barber, Burgers, Donuts, Food, and of course the latest from MFLH, are all other reasons why you should be coming!

Get your tickets at mflhgear.com

*There will be no 5:30 class Friday and no open gym on Saturday

There are bags on the front desk for raffles. Please see one of us. The money raised will go to the purchase of toys for children at Good Sam during the holiday season.

Holiday Party is coming!!! Get your money in by Friday!! Brickhouse Brewery 7-10 Open Bar and food. $50 Check, cash, or ask us to put on your account.

XFactor is here!! Come get some food. You can also order to have your own personal food delivered here. Put in code “Freedom” . You will receive 10% off. Put in your own address as shipping. As long as you put Freedom as the place to ship to. Questions….reach out to XFactor.

12.11.17

Monday

FITNESS

A.
Back Squat
6-6-6-6-6 @ 2XX1 tempo

B.
5RFT:
10 Ring Rows
20 Goblet Squats
300m Row

C.
100 Abmat sit-ups

___________________________________________

PERFORMANCE

A.
Back Squat
3-3-3-3-3 @ 2XX1 tempo

B.
3RFT:
7 Muscle-ups
50 Wallball Shots (20/14)
100 Double-Unders

C.
3 Sets:
25 GHD Sit-ups

12.8.17

Friday

FITNESS

A.
Every minute on the minute for 15:00
1 High hang power snatch + 1 Overhead Squat

B.
B.
10RFT:
7 Thrusters
10 Jumping CTB Pull-Ups

___________________________________________
PERFORMANCE

A.
3 Position Snatch
*floor, below knee, above knee
15:00 to build to a heavy complex

B.
10RFT:
10 Overhead Squat (95/65)
10 Pull-Ups

Targer time = <12:00

12.7.17

Thursday

FITNESS

A.
5 Sets:
Bench Press x 5 reps
Single arm DB Row x 8 reps
*Step ups x 16 reps (8/Leg alt)
*DB or KB loaded at sides

B.
8 x 500m row
1:00 rest between efforts
___________________________________________
PERFORMANCE

A.
5 Sets:
Bench Press x 5 reps
Single arm DB Row x 8 reps
Barbell Front rack Step ups x 16 reps (8/Leg alt)

B.
Every 5:00 for 5 Sets:
:20 MAX EFFORT Assault Bike

12.6.17

Wednesday

FITNESS

A.
Deadlift
5-5-5-5-5 @ 22X1 (reset – no tng)
*10 Wall slides between sets

B.
AMRAP in 15:00
5 Burpees
10 Deadlift
15 Ring Rows
20 Air Squats

___________________________________________
PERFORMANCE

A.
Deadlift
5-5-5-5-5 @ 22X1 (reset – no tng)
*10 Wall slides between sets

B.
AMRAP in 15:00
60 Wallball shots (20/14)
50 Deadlift (185/125)
40 Bar-facing Burpees
30 Handstand Push-Ups
20 Muscle-ups

12.5.17

Tuesday

FITNESS

A.
Every 2:00 for 8 Sets:
10 Calorie Row + :45 extended arm plank

B.
Every minute on the minute for 10:00:
1 “SloMo” Power Clean @ 4X2X2*

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.6?

C.
21-15-9 reps for time of:
Power Clean (135/95)
Barbell Push-Up
___________________________________________
PERFORMANCE

A.
Every 2:00 for 8 Sets:
15/12 Calorie Row + 10 Burpees

B.
Every minute on the minute for 10:00:
1 “SloMo” Power Clean @ 4X2X2*

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.6?

C.
“Elizabeth”
21-15-9 reps for time of:
Squat Clean (135/95)
Ring dip