Workouts
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- AMRAP
- As Many Reps/Rounds As Possible
- FT
- For Time
- SDHP
- Sumo Deadlift High Pull
- STOH
- Shoulder To Overhead
- DB
- Dumbbell
- WB
- Wall Balls
- UB
- Unbroken
- GTOH
- Ground To Overhead
- DU
- Double Unders
- TGU
- Turkish Getups
- EMOM
- Every Minute On The Minute
- EOMOM
- Every Other Minute On The Minute
- CTB
- Chest To Bar
- K2E
- Knees To Elbows
- T2B
- Toes To Bar
- OHS
- Overhead Squat
- ME
- Max Effort
- AFAP
- As Fast As Possible
- BURPEE OTB
- Burpee Over The Bar
We are doing some cleaning and gym reorganization next week! Please take the time to read the notice here for changes on gym storage.
Handstand push up skill work
Coach will spend time working on hand placement/efficient kip pattern
*scaling for HSPU today will be HR push ups, pike HSPU off box, or seated z-press
24:00 AMRAP
x30 DUs
x10 HSPU
200' light sandbag bearhug carry
200' farmers carry
4:00 EMOM
x3 power clean between 70%-75% of 1RM
4:00 EMOM
x2 power cleans between 75%-80% of 1RM
Accessory Oly Work:
4x2 heavy "yoyo" clean pulls (110-120% of 1RM)
*yoyo pull is to the knee, back to the floor, then through the full movement
E3MOM for 5 rounds
x8 sandbag cleans
x10 push press (95/65)
x12 box jump overs
20-18-16...1
Row cals (10/8 damper)
10-9-8...1
Bench (155/95)
*While this will certainly elevate your heart rate, it is intended to be done for quality rather than intensity
12:00 Body Building EMOM
1: x16 alt DB curls
2: x24 KB pike overs
3: x12 reverse flys
This is the final evening of summer league! Please note that there will be no evening S&C classes tonight but OG will extend until 5 pm.
SL athletes: we will be offsite at Gonzaga Prep, 5:15 pm start time,
The theme for SL tomorrow is Dūrātus Gear!
Tempo Back Squats
6x3 @ 25XX
*goal with tempo back squats is to slow the movement down to expose movement deficiency, increase lifting control and perfect form. Increase weight from last week if you can.
5 rounds
x15/12 echo cals
x15 deadlifts (205/115)
Tomorrow is the final evening of summer leaguePlease note that there will be no evening S&C classes tomorrow evening but OG will extend until 5 pm.
SL athletes: we will be offsite at Gonzaga Prep, 5:15 pm start time,
The theme for SL tomorrow is Dūrātus Gear!
4:00 EMOM
x3 power snatch between 70%-75% of 1RM
4:00 EMOM
x2 power snatch between 75%-80% of 1RM
Accessory Oly Work:
4x2 heavy "yoyo" snatch pulls @ 110-120% of 1RM
*yoyo pull is to the knee, back to the floor, then through the full movement
100/75 row cals
x75 WBs
x25 hang power snatch (95/65)
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.
He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
This workout is in his honor.
"Collin"
6 rounds for time of:
400-meter sandbag carry
12 push presses (115/85)
12 box jumps
12 sumo deadlift high pulls
Run can be subbed with "burden" run if desired.
This Saturday (7/4), we will be hosting one hero WOD at 9 am. Come celebrate 250 years of America with a workout!
No ladies class - we will see you in August.
4:00 EMOM
x3 power clean between 65%-70% of 1RM
4:00 EMOM
x2 power cleans between 70-80% of 1RM
Accessory Oly Work:
4x2 heavy "yoyo" clean pulls (110-120% of 1RM)
9:00 AMRAP
x6 squat cleans (95/65)
x9 HSPU or 3 wall walks