Monthly Archives: September 2014

Wednesday: Burgerhaus tonight: 7pm – ???

Join a few of us tonight for the opening night of Burgerhaus.

BUNZ!!

Best caption wins a paleo friendly FitAID!

As you all likely know, we’ve begun the second wave of our BB Cycling phase. The only major change is that Wednesday will now be a Back Squat day. Saturday will still be Front Squats (for open gym), and this order will remain for the next two waves.”

Strength/Skill from TOW

1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest approx 2:00

1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest approx 2:00

Conditioning from TOW

For time:

100 Double-Unders
100 Wall Balls 20/14#
100 Calorie Row
100′ HS Walk (substitute 90 seconds accumulated handstand or wall plank hold)

Monday.

Jason’s team takes 1st at the Bracket Buster in the elite level!

BB Cycling/Midline from TOW

1a) 5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest 2 minutes

1b) 60 seconds of strict toes to bar, rest 2 minutes

(start and end with snatches, 4 rounds of TTB)

Conditioning

8 minute AMRAP:

  • Row 500 m
  • 50 OHS with PVC
  • 50 slam balls 30/20

 

Saturday.

Ouch.

Teams of two

Movement-A is that station’s team goal and both athletes will work towards achieving this goal

Both athletes will start at station #1.

Athlete #1 will perform movement-A as the other athlete #2 performs movement-B.

When athlete #2 completes the reps for movement-B, the athlete #1 must stop and both athletes switch movements.

Athlete #2 will continue where Athlete #1 had stopped.

Athletes will continue switching till the team completes the reps for movement-A.

Once the reps for movement-A are complete the team move on to the next station.

For total time:

Station I

A) 50 Power Snatches (95#/65#)

B) 5 Ring Dips

Station II

A) 50 burpees

B) 1 Slam ball Hill Run

Station III

A) 50 KB Swings (70#/53#)

B) 10 Push Ups

Station IV

A) 50 SDHP (95#/65#)

B) 5 Toes 2 Bar

Station V

1,375 m run with your slam ball

Wednesday. Shirts are in!

Pictures taken by member Chris Bergin.

White shirt is $20 and Black Shirt is $25.  We have both men and women’s cuts.White shirt frontblack shirt frontblack shirt back

Strength/Skill

1a) 3X5 Pause Front Squats – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X5 Split Jerk – rest 2:00

Conditioning

For time:

Run 800m
20 Hang Clean to Thrusters 135/95#
Run 400m
10 Hang Clean to Thrusters 185/125#
Run 800m

400 m run
400 m run going south out of the building to this point and back.
800m is to this point and back
800m is to this point and back