Sunday 150802

Brunch after class @ Liberty Tavern today!!

Strength:
Bench Press 3-3-3-3

MetCon:
“Rat Bastard”
30 Minutes of the following–
Start a clock and do each task as quickly as possible.

At the top of the first minute—75 feet of burpee broad jumps

At the top of the second minute—3 Atlas Stones to Shoulder (116/93//73/42)

At the top of the third minute—6 DB thrusters

Repeat this pattern for 30 minutes.  If you finish the burpee broad jumps in 18 seconds you have 42 seconds to rest before doing the stone to shoulder.

Weight on the DB’s should be 25% of body weight per hand (So, if you weigh 200#, you would use 50# DBs).

Post loads and thoughts to comments.

Sunday 150726

Save the Date Announcement:  Sunday, August 2nd—Brunch after class @ Liberty Tavern for those interested

Be sure to take time to warm up to the MetCon’s movements and weights.

MetCon*:
***45 minute cut-off***

21-15-9:
Deadlift (225/135)
Overhead Squat (135/95)

**Rest 5 Minutes, Then**

30-20-10:
Box Jump (24/20)
Sit-ups

**Rest 5 Minutes, Then**

3 RFT:
7 Shoulder to Overhead (185/125)
7 Chest-to-bar pull-up
7 Front Squat (185/125)
7 Chest-to-bar pull-up

Then, Run 800 meters (no rest after completing the 3 RFT)

* Scale as needed.  Overhead Squats should be heavy and need to be broken up into a few manageable sets.  Box Jumps: JUMP!  Don’t do step ups.  Shoulder to Overhead and Front Squats in last part should be heavy and close to unbroken; no more than two sets.  

Sunday 150719

Save the Date Announcement:  Sunday, August 2nd—Brunch after class @ Liberty Tavern for those interested

Strength:
Deadlift 3-3-3-3-3 (work up to your heaviest set of 3)

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.

 

Sunday 150712

Option 1:
Strength:
200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Strict Press 5-5-5-5

WOD:
“Yoke Total”
This is a strongman benchmark WOD which we will retest from time to time so be sure to keep track of your scores.  Many individuals prefer to wear their lifting belt when doing this.

Overhead Yoke Carry x 50′
Zercher Yoke Carry x 50′
Traditional Yoke Carry x 50′

Build up to a 1 RM in the order listed for each style carry.  No drops allowed.  Your score is the total weight of your 3 best carries.  Rest as needed between efforts and movements.

Option 2:  
“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.