Sunday 171015

Strength:
a.) Deadlift 3-3-3-3-3 (work up to your heaviest set of 3)
b.) 2×50′ AHAP Farmers Handle Carries

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 170108

Strength:
a.) 50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail
b.) “Front Squat Party
EMOTM complete 1 front squat from a rack

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

MetCon:
Swole and Flexy”*
20 Min AMRAP —
5 Stone to Shoulder (93/73)
7 Toe to Bar
9 Wall Balls (20/16)

*Scale as needed

Sunday 170101

11:30 a.m. class only today!!  Happy New Year!!!

“12 Days of Strongman”

1 x 50′ yoke carry
2 x 50′ farmer’s carry
3 x strict press
4 x KB thrusters
5 x pushups
6 x stone to shoulder
7 x barbell lunges
8 x DB snatches
9 x deadlifts
10 x v-ups or ghd situps
11 x tire flips
12 x hammer swings

Do 1×50′ yoke carry — then 2×50′ farmer’s carry and 1×50′ yoke carry — then 3x strict press, 2×50′ farmer’s carry, 1×50′ yoke carry, etc.

Sunday 161218

Class Announcement: No Class December 25th.  Class at 11:30 a.m. only on January 1st!!

Strength:
Bench Press 3-3-3-3

MetCon: Event Day*
Event 1
Max Log Press in 60 seconds – Clean and press every rep (190/200/220 // 110/125/145)

Event 2
Max reps alternating tire flips in 90 seconds (flip tire one direction, run to the other side and flip it back)

Event 3
Max time DB holds AHAP (as heavy as possible; suggested 100s/70s)

Event 4
50’ forward sled pull for time (1 min. time cap) (231/251/296 // 171/231)
   50 is redline to redline.

*Scale as needed.

Sunday 161211

Class Announcement: No Class December 25th.  Class at 11:30 a.m. only on January 1st!!

Option 1:
WOD:
“Strongman Total”

Unlimited attempts and time to establish a 1RM at each lift/carry. This is a strongman benchmark WOD which we will retest from time to time so be sure to keep track of your scores.

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.

Option 2:
Strength:
200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Bench 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. Bring your lifting belt.

Overhead Yoke Carry x 50′ no drops allowed
Zercher Yoke Carry x 50′ no drops allowed
Traditional Yoke Carry x 50′ no drops allowed

Build up to a 1 RM in the order listed for each style carry. Your score is the total weight of your 3 best carries. Rest as needed between efforts and movements.

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

Sunday 161127

Announcement: No class December 4th

Strength:
a.) 50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail
b.) “Back Squat Party
Perform 2 back squats EMOTM
Men start at 135 and add 10 pounds per minute up to 225 pounds.
After 225#, add 5 pounds per minute until you cannot complete the 2 reps.
Women start at 75 pounds and go up by 10’s until 135.  After 135 go up by 5 pounds.

MetCon:
Barrington
8 RFT:
1 legless rope climb
8 atlas stone lunges (73, 93, 116 // 42, 73)

Sunday 161120

Strength:
a.) Bench Press 5-5-5-5
b.) Establish a 1RM unbroken backwards sled drag x 50′
     50 is redline to redline.

MetCon*:
Old Man Strength
10 RFT:
DB Farmers Carry AHAP (as heavy as possible) x 50′
Yoke Carry AHAP x 50′

*Scale as needed.  Each carry should be unbroken or close to it.

Sunday 161113

Strength:
Bench Press 3-3-3-3

1-on-1 Skill Work:
Axle Clean and Press Away 3-3-3-3

MetCon:
For Time, Complete —
400m Plate or Tire Run (45/25)
15 Tire Flips
12 DB Box Step Ups (24/20 w/ 35s/25s)
200m Plate or Tire Run (45/25)
12 Tire Flips
9 DB Box Step Ups (24/20 w/ 35s/25s)
400m Plate or Tire Run (45/25)

*Scale as needed