7.6.2018

We’re ordering new shirts!  You have until next Friday, July 13, to place your order.  We’ll have an order sheet at the gym tomorrow!  Shirts are $23 each... you can pay cash or check, or let us know if you want us to charge your account. 

Friday

Baseline

Ankle mobility drills

3x
SL march
Inv toe touch
10/10 bird dogs
5 pushup to down dog
30 singles

Then, 400m run 

Work Capacity

3 min AMRAP
5 broad jumps
10 pushups

rest 2 mins

3 min AMRAP
30 DU
60 flutter kicks

rest 2 mins

3 min AMRAP
5 burpees
20 ball slams

rest 2 mins

800m run

rest 2 mins

400m run

Durability

stretch and roll, as usual!

7.5.2018

Thursday

Baseline

3x
1/1 arm bar
3/3 halos
3 prying GSQ or cossack squats
5 ring rows
 

Practice

4x
5/5 step ups
5 pull-ups
bear crawl length of gym and back with yoga block
Rest at least to 70%

4x
5 GSQ
5/5 bent over rows
1 min plank
Rest at least to 70%

20:10 x 6
KB swings

Durability

Roll, stretch + alligator breathing

7.4.2018

 Happy Fourth!  Only one workout today, at 8:30am. It’ll be a team challenge... the Americans vs the Brits.  Bring your game faces!   

7.3.2018

Only one class tomorrow, on the Fourth of July!  Be sure to join us in the gym at 8:30am!

Tuesday

Baseline

3x
5 good mornings
10 H2H swings
3/3 bottoms up press
10 leg levers (with KB overhead as anchor)

Practice

4x
1/1 TGU

5x
5 single leg deadlifts- L
5 MP- L
5 snatches- L
switch sides
Do both sides without stopping, then rest to green between sets.

Swing breathing ladder

Durability

roll, stretch, alligator breathing

7.2.2018

Time to start a new MyZone challenge for July and August!  A drawing will be held this week for all those who hit the 1800 MEPs target for May and June.  We'll also start taking orders for a new Octane tank, and the winner from that drawing will get theirs free!

For July and August, your goal is 405 MEPs per week.  So rather than going for a monthly point total, you're going for a weekly total.  And this means more chances to get your name in the next drawing!  Because for every week that you hit the goal, you'll get an entry in the drawing.  That's 9 total chances to be entered.  And as always, points in the gray zone don't count!

Monday

Baseline

3x
10 prisoner squats
10 shoulder taps
30 sec plank
100m run

Work Capacity

10-9-8-7-6-5-4-3-2-1
squat jumps
pushups

800m run (nose breathing)

10-9-8-7-6-5-4-3-2-1
ball slams
TTB

800m run (nose breathing)

Durability

roll quads, stretch

6.30.2018

Today is the last day to earn those MEPs for June!  If you hit 1800 this month, your name will be entered into a drawing to win an Octane tank.  If you also hit 1800 last month, you'll get a second entry, too!  We'll be taking orders next week for this new round of Octane tanks :)

Saturday

Baseline

3x
100m run
5 pushup to down dog
10 frog thrusters
20 walking lunges

Work Capacity

5x
400m run, nose breathing
10 pullups
15 pushups
20 air squats

Durability

roll, stretching on wall

6.29.2018

Friday

Baseline

3x
30sec each
wall sit
mountain climbers
ball thrusters
jump rope

Work Capacity

Tabata (8x 20:10 of each, rest 2 min between exercises)
ball slams
step ups (alternating sides each round)
DU
swings

Then, 5x
50m sprint/ walk back

Durability

roll and stretch, focus on calves and hamstrings

6.28.2018

Thursday

Baseline

PVC mobility

3x
5/5 halos
3 prying GSQ
3/3 bottoms up press
10 H2H KBS

Practice

4x
1 TGU, up only -L
5 overhead presses- L
5 windmills- L
TGU, down only- L
Repeat, right side
10 GSQ
1 min plank
rest 2 mins, and until HR is in gray

EMOM x 8 min
8/8 snatches (or modify to one arm swings)

Durability

roll, stretch and alligator breathing

6.27.2018

Wednesday

Baseline

3x
10 ball thrusters
10 ball slams
30 singles
100m run

Work Capacity

Every 2 mins x 3
20 wall balls
100m run

Rest 4 mins

Every 2 mins x 3
200m run
10 burpees

Rest 4 mins

Every 2 mins x 3
10 TTB
40 DU

Rest until HR is in gray

800m run, nose breathing

Durability

roll, stretch and box breathing

6.26.2018

No roll and release class this evening, folks... it'll be back next week!

Tuesday

Baseline

3x
5 pullovers
1/1 arm bar
5 GSQ
5 good mornings

Practice

5x
5 bent over rows- L
5 single leg DL- L
5 one arm swings- L
5 one arm swings- R
5 single leg DL- R
5 bent over rows- R
rest 2 min and until HR is in gray

3x
10 floor wipers
100m one arm farmer carry (switch sides at 50m)
rest as needed
 

Durability

Roll and stretch- focus on forearms
alligator breathing