11.10.17

Friday

A.
2 Position Clean (Floor, below knee) + Jerk
15:00 to build to a heavyish single

B.
3 RFT:
6 Ground to Overhead (205/135)
9 Bar Muscleup-Ups
12 Pistols
15 Burpees

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11.9.17

hursday

A.
EMOM x 12:00
1 – Weighted Strict Pull-Ups x 5-8 reps
2 – Sandbag Carry x 120’
3 – L-sit Hold x 20-30 sec

B.
EMOM x 30:00
1 – 8 Handstand Push-Ups
2 – 4 Burpee box jump overs + 6 ring dips
3 – 12/8 Cal Assault bike

Rx+
Strict
BBJO + 3 Muscle-Up
15/12

11.8.17

Wednesday

A.
4 Sets:
2 Backward rolls to support
Rest :30
6 Nose to Wall Handstand Push-Ups
Rest :30
12 KB Front rack + Suitcase Lunge steps (6/side) AHAP
Rest :90

B.
10-9-8-6-7-6-5-4-3-2-1
Thruster (95/65)
Kettlebell Swings (53/35)
Toes to bar

Rx+
(135/95)
(70/53)

11.7.17

Tuesday

A.
10RFT:
8/6 Calorie Row
8 Chest to bar pull-Ups
Rest :30
*15:00 Cap

B.
EMOM x 10:00
1 “SloMo” Power Snatch @ 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.

C.
At 15:00

For time:
15 Power Snatch (135/95)
30 Burpees Over Bar
15 Power Snatch

Monday Morning ReMinders 

Monday Morning ReMinders 11.6.17
Happy Monday Fam. 

Open House- Wednesday November 15th. Bring a friend or two and if they join that day you each get a little something. 

Can’t believe it. But the holidays are fast approaching. With that in mind. Two things…..
1. Ladies Night at Deb’s House- December 1st 7pm. Bring a $10 gift to play a game and an app or dessert. Let me know if you can make it. 
2. Keep Friday, December 22nd open for the Holiday Party. Brick House Brewery 7-10pm $50. Apps and open bar in our own private room!!!!! 
**Also we will be having some great raffle items to raffle off Chinese Auction style at the MFLH Invitational. This money goes towards gifts we purchase for kids at Good Sam Hospital during the Holiday season. 

11.6.17

Monday

A.
Back Squat
4-4-4-4-4 @ 32X1 tempo
*build ever so slightly from last weeks loads, and remember – the weight is not of big concern. Mechannics, mechanics, mechanics.

B.
For time:
50 Wallball shots (20/14)
5 Rope Climbs
40 Wallball shots
4 Rope Climbs
30 Wallball shots
3 Rope Climbs
20 Wallball shots
2 Rope Climbs
10 Wallball shots
1 Rope Climb

20:00 Cap

C.
3 Sets:
10 Body saw @ 2020 tempo