Bench Press 8×2
10 minutes Double Under or Triple Under work
10 min AMRAP:
- 10 slam balls
- 10 sit ups
- 10 russian twists
Deep Couch Stretch 4×0:40
Handstand and Core Work
1a) 3×1:00 Chin to Toes HS Hold
1b) ME L sit on parallettes or hanging from rig
Skills and Strength
3×6 Strict Handstand Push-ups with your stomach facing the wall.
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8×1 Power Clean and Push Jerk
400 m walking lunges
Congrats to all the ladies who competed this weekend. PRs had by many! Great work; keep it up.
8×1 1/4 Front Squat
1a) 10 Isometric Wipers
1b) 10 Double Leg Butt Kickers
1c) 10 1 Legged Deadlift
Skills and Drills:
4 rounds of:
“Tom and Phil” 565372
“How Row Can You Go” 393450
“Garbo & Samuelson” 295118
“Jady Morechuga” 192810
“Oh, Herrow” 174557
“The Polar Turtles” 99849
“Team TBD” 95719
“Bunz and Gunz” 23307
“Team Gray Hairs” 18765
“Eli Milly” 17916
Our Noon class will be cancelled on Saturday because of the GLOC.
Saturday, heats start at 8:30 and Sunday they start at 9. Get more information from the competition website projectgloc.com.
The event will be at Roundtripper Sports Academy.
Saturday Open gym will be changing from 8am start time to 8:30 am, the same time as the Endurance class.
1a) 5 sets Strict HSPUs (between 4-8, add ab mats or deficit to hit correct reps)
1b) 5 sets of kipping pull ups (between 8-20, if more than 20 regular possible, do C2B)
2) 5 Rounds:
4 x 10 Hevy Suitcase deadlifts
4 x 10 Body ups
Skills and Drills
every 1000 meters do 20 burpees!!!!!
We’ll be warming up with the Power Snatch and going over all movements prior to this workout. We did this back on November 12th.
For Time (add 1 second for each rep not complete; 24 minute time cap)
12 Thruster 115/75#
12 Power Snatch 115/75#
12 Push Jerks 115/75#
12 Hang Squat Clean 115/75#
12 OHS 115/75#
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Let’s come support tour local gorgeous ladies this weekend at GLOC. Details to come.
1a) double KB Clean + Squat ladder from 1 to 7
first set is 1/1, then 2/2, 3/3, 4/4 but you do a clean before every squat. First set is 1 Double KB clean + 1 Squat, then second set (after 1b would be) 1 clean + 1 squat + 1 clean + 1 squat = 2/2.
1b) strict pull up 1-7. If strict are too easy, then add KB weight to foot; otherwise have partner hold feet if assistance is needed.
Please watch this video so you understand the double KB swing a bit better:
Endurance classes will begin to have a slight focus on obstacle courses. Be sure to hit it up!
If you’re in the GLOC, come in tonight at 6:30 and we can talk strategy. Also, I plan to be there Saturday and Sunday.
8×2 Push Press Every 90 seconds beginning with about 70%
Skills and Drills:
Obstacle Course !
Power Clean 8×2 every 90 seconds starting at about 70% of 1RM clean. Work up in weight by about 5% each round until you get to about 80-90% and then play it by ear.
For those participating in GLOC, if you’d like to have a meeting to discuss strategy and attitude, post to comments what time would work for you. Tomorrow around 6:30pm would be good for me.
Every 90 seconds Back Squat 8×2 starting at 70% (if you need practice, do a few jump ropes in between sets)
8 deadlifts 135/95 then ME double unders.
Score total DUs
Perform 1 minute of each exercise with 10 second rest between
“Tom and Phil” 321,684
“How Row Can You Go” 306,682
“Garbo and Samuelson” 221,665
“Jady Morechuga” 192,810
“Oh Herrow” 109,213
“Team TBD” 95,719
“The Polar Turtles” 89,420
“Team Gray Hairs” 18,765
“Eli Milly” 17,916
“Bunz and Gunz” 500