Happy Labor Day! Classes will be at 8am and 9am today.
5 rounds, each for time, rest 2 minutes between rounds:
10 overhead squat 115/80#
15 pullup
20 alternating front rack lunge
*Rx+ for heavier barbell and/or chest to bar pullups.
Immediately following your finish on the MetCon:
20 minute AMRAP:
1 deadlift 405/ 305#
10 toes to bar
15 bar facing burpee
*An appropriate deadlift weigh should fall in the 75-85% range. VERY HEAVY, but also something you can repeat for 7-12 rounds.
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
Each one has it’s good and bad. Choose wisely!
Partner MetCon:
20 minute AMRAP:
30 pushup
40/30 calorie erg
50 dumbbell snatches.
Immediately into 7 minutes:
Wall sit, hangs and handstand holds.
*Switch positions as needed. attempt to work for 7 minutes
Score roughly how much time you spent resting.
Survived another one!
2 rounds:
15 good morning
10 spiderman and reach burpees
5 prone swimmers
10 scap pullup / kip
1 minute squat hold with knees out/ active squat stretching
5 minutes for you own mobility
Alternating Death By:
3 wallball shot 20/14# to 10/9′
2 pullup
*Rx+ for chest to bar pullup.
**Must complete 5 full rounds (10 minutes of work). When you die out of 1 movement, continue the other movement adding 2 wbs or 1 pullup each minute until you die there as well. Scored as full rounds completed + total reps completed in failed and extra rounds (5 rounds (failed pullups in 6th at 11 reps), did18, 20, and then failed at 20 of 22 = score 5+ 69 reps (11 pullups and 58 wallball shots).
Rest 5 minutes once you have “died” out of the MetCon and then begin.
3 rounds:
30 second plank step up
30 second hollow hold
30 seconds of situps
2 minute rest
*Rx + for GHD situp. Score situp reps.
It finishes how it started. Not for the faint hearted.
400m run or 2 minute erg
20 elephant trunk
10 Samson’s stretch
10 Spiderman to pigeon
10 sumo foldover (down and across)
10 leg swings (across and forward/back R/L)
1 minute calf stretch R/L
7 rounds, each for time, rest 2 minutes between rounds:
200m row/ski, 400m bike or 13/11 cal Echo bike
400m run
200m row/ski, 400m bike or 13/11 cal Echo bike
Yeah burpees!
2 rounds:
10 band good morning
10 band passthrough / around the world
10 air squat / Cossack’s squat
10 sumo foldover
5 band strict press over and back
1 minute banded lat stretch R/L
1 minute banded hip opener R/L
5 rounds alternating OTM:
Perform a strict press. Lower the bar to your back. perform a strict press behind the neck.
That’s 2 reps of the complex.
4 rounds for time, 30 seconds of rest between movements:
15 lateral burpees over kettlebell
18 kettlebell swing
21 goblet squat
*Ideally you will do each movement unbroken and in 1 minute or less. Choose your own kettlebell weight and note it in the comments. Scale reps if movements will run longer than 1:15.
This is the way.
3 minutes of toes to bar “Cindy”
5 toes to bar
10 pushup
15 air squat
5 yoga inchworm
10 spiderman to pigeon
5 yoga inchworm with updog reach
10 lunge and passthrough
10 good morning
1 minute banded crossover/open R/L
3 superset rounds on a 4 minute clock:
20 minute AMRAP:
5 power clean and jerk 115/80#
15 toes to bar
400m run
*Rx+ for heavier barbell.
Barbells and bodies on the move!
2 minute erg/400m run
10 spiderman burpee
10 Samson’s stretch
15 pvc passthrough
10 good morning
10 strict press in split jerk catch postion
5 reps each:
Dip and hold 3 sec
Push press
Tall split jerk (from forehead)
Split jerk
Mobility:
10 minutes to loosen front rack, overhead and hip flexors so you can lift more weight!
20 minutes to establish a 1RM
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups