Blog

Tuesday 9/3/19

Conditioning:

AMRAP 18:00
20 DB snatches 50/35
20/15 cal bike/row
20 DB box step up 24/20
20 burpees

Saturday 8/31/19

Labor Day Hours-
Monday, September 2nd
Open Gym Only 7am-11am


Teams of 3
For Time:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
40:00 time cap
*One athlete works at a time in this big down and back chipper workout 
*Teams split the reps as they see fit, with one athlete working at a time 

Thursday 8/29/19

Strength:

Strict Press
Build to Heavy Set of 5

Conditioning:

“Heavy Metal”
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

Monday 9/2/19

Open Gym Only 7am-11am

Legion 8
For Time
8 rounds
8 thrusters 65/45
8 chest to bar
8 clapping push ups
8 power snatch
8 knees to elbow
8 sumo deadlift high pull
8 handstand push ups
8 toes to bar
FINISH with 800m run


Wednesday 8/28/19

Conditioning:

“Half Time”
For Time
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Row


Monday 8/26/19

Strength:

Stamina Squats
OTM 12:00 (alternating)
even – 3 front squats
odd – 6 back squats
barbell at 72% of 3RM back squat

Conditioning:

“Sucker Punch”
For Time
21-18-15-12-9
kettlebell swings 53/35
thrusters 75/55

Friday 8/30/19

Labor Day Hours – Open Gym ONLY 7am-11am
Legion 8 will be the workout on the board

Strength:

Build to a Heavy Complex: 
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Conditioning:

“Squeaky Clean”
For Time
3 Rounds
400 Meter Run
7 Power Cleans 115/85
7 Hang Squat Cleans
7 Squat Cleans


Tuesday 8/27/19

Conditioning:

“Cement Truck”
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike 
15 Toes to Bar

*score is slowest of all 5 rounds

Saturday 8/24/19

Teams of 3
For Time
3 Rounds
400m run together
80/60 calorie bike/row split

directly into…

21 clean and jerks 95/65
21 clean and jerks 115/85
21 clean and jerks 135/95
21 clean and jerks 155/105
21 clean and jerks 185/125
*split reps however team sees fit

Friday 8/23/19

Conditioning:

“Crazy Stairs”
For Time
10 rounds of “Chest to Bar Cindy”
50/35 calorie row
30 power snatches 95/65

1 Round of Chest to Bar Cindy:
5 CTB
10 push ups
15 squats