Sunday 170813

Class Announcement: No class August 20th

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Forward sled pull 1 x 100′, then Backward sled pull 1 x 100′

MetCon:
“Blackjack”
Complete for Time in Teams of Two
20 KB Swing (53/35), 1 Stone to Shoulder (73/42)
19 KB Swing, 2 Stone to Shoulder
18 KB Swing, 3 Stone to Shoulder
…continue this pattern until…
2 KB Swing, 19 Stone to Shoulder
1 KB Swing, 20 Stone to Shoulder

Each round consists of 21 reps (aka: “blackjack”).

Sunday 170806

Class Announcement:  No class August 20th

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 5-5-5-5
b.) Forward sled pull 1 x 100′, then Backward sled pull 1 x 100′

MetCon:
5 RFT in Teams of Two*:
12 Tire Flips
20 Weighted Sit-ups
200m Run

* Wear a weighted vest if you have one

Sunday 170730

Class Announcement:  No class August 20th

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 5-5-5-5
b.) 1 x Forward sled pull x 100′; Backward sled pull x 100′

MetCon*:
3 RFT:
10 Tire Flips AHAP
15 Front Squats (185/125)
20 Double Unders
* Scale as needed

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