Sunday 170716

“Strongman Total”
Unlimited attempts and time to establish a 1RM at each lift/carry

Back Squat
Bench Press
Deadlift
Overhead Yoke Carry x 50′ no drops allowed
Zercher Yoke Carry x 50′ no drops allowed
Traditional Yoke Carry x 50′ no drops allowed

Combine your best efforts to come up with your total.  Post each 1RM to comments.

Half of the class will start with the Yoke Total while the other half will start with the strength portion of the class.

Sunday 170709

Strength:
a.) Max time crucifix hold @ 10-25 pound db’s*–aim for 30 seconds
b.) Bench Press 3-3-3-3
c.) 3 rounds of stone load (or keg) for max reps in 30 sec or do 5 reps w/ 90 sec rest in between rounds

MetCon:
12-9-6-3
Stones to Shoulder
Muscle Ups

*Scale is pull-up / ring dip combo

Sunday 170625

Strength:
a.) Max time farmer’s handle DB holds AHAP–aim for 1 minute
b.) Bench Press 3-3-3-3
c.) Axle Deadlifts 5-5–straight grip only

MetCon*:
3 RFT
150′ pinch grip plate carry (15s/10s)
4 1 arm alt. db snatch (70/55/40, 55/40/30)
2 tire flips
4 1 arm alt. db snatch (70/55/40, 55/40/30)
150′ pinch grip plate carry (15s/10s)
Rest 2 minutes

150′ is from the end of the building to the white arrow on the ground in the bank drive-through and back.

* Scale as needed

Sunday 170618

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Establish a 1RM unbroken backward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work:
Log Press

MetCon*:
“Midnight Run”
12 Rounds for time of–
12 Tire Flips
12 Hand-Release Push-ups from Tire
12 Lunges
12 Double Unders

*Scale down as needed

Sunday 170611

Strength:
Bench Press 3-3-3-3

MetCon: Event Day
Event 1
Max reps tire flips AHAP in 90 seconds

Event 2
Max time crucifix hold @ 25 pound db’s*

Event 3
Max time farmer’s handle DB holds AHAP

Event 4
Max reps stone to shoulder AHAP in 90 seconds

Post loads, times, and reps to comments.
*Scale as needed

Sunday 170521

Strength:
a.) Deadlift 3-3-3-3-3 (work up to your heaviest set of 3)
b.) 2×50′ AHAP Forward Sled Pull

MetCon:
“Hayden”
**30 minute time cap**
30 push jerks (from a rack) with 2 tire flips EMOTM
then — (no rest in between the jerk and the bench)
30 bench presses with 2 tire flips EMOTM

Push jerk and bench press weight options:
Male:  125/155/185/225
Female:  80/100/120/145

Weights and tire should be heavy–rx’d tire is 3x body weight.  Scale as needed.  Post loads and times to comments.