Workout of the Day

A.10 reps Handstand Kick-Ups to the wall
*Hold a tight hollow position with your back to the wall for :05 each reps

followed by…

6:00 EMOM
Min 1 – :30  of Nose-to-Wall Handstand
Min 2 – Active Rest / Thoracic Mobility / Shoulder stability

followed by…

Wall Walks x10 reps x 1 set  

B. 16:00 E202
Set 1 – Deadlift x10 @ 60% of 6 RM
Set 2 – Deadlift x8 @ 75% of 6 RM
Set 3 – Deadlift x6 @ 90% of 6 RM
Set 4-  Deadlift x4 @ 100% of 6 RM
Set 5-8: Deadlift x2 @ 105% of 6 RM

C. 3 Sets
8 / Leg Front Rack Reverse Lunge @ AHAP
:30 Front Plank Hold

“I like to turn things upside down, to watch pictures and situations from another perspective.” -Ursus Wehrli

A. In 10:00
4 Sets
5 Spotted Strict Knees to Elbows
20 Double Unders

B. In 15:00
1 Clean and Jerk x 5-8 sets
*work to a moderately heavy weight. Goal is squat clean and Split jerk for each rep. Focus on technical prowess over weight

C. 15:00 EMOM
Min 1: 10 Hang Power Cleans @ 95/65
Min 2: 30 seconds Max Double unders
Min 3: 8 Bar facing Burpees
*goal is to keep work at :30 or under

“Find a place inside where there’s joy, and the joy will burn out the pain.”- Joseph Campbell

A. 6:00 E202
5 Segment Snatch x 3 reps x 3 sets
(BK, AK, Hip, PWR, SQ)

Then…

6:00 E202
3 Segment Snatch x 3 reps x 3 sets
( AK, Hip, SQ)

Then..

10:00 E202
2 Snatch x 5 sets

B.3 Rounds
12 Burpees
15 TTB
Run 800 meters
*20:00 Cap
*Time Recorded

“Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom.” -Marcel Proust

A. Max Nose to Wall HS Hold Contest
25:00 AMRAP
200 M Run
10 Russian KBS @ 24 / 16

**Switch**

50 Yard SA  Farmer’s Walk @ 24/16
10 Burpees

**Switch**
*Total round recorded

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A. 12:00 EMOM
Min 1: Front Rack Step-ups x10 / leg x3
Min 2: SL DL x10/legx3
Min 3: Sumo Good Morning x10 x3
Min 4: Rest
*Same weight for step-ups and good mornings

B. 2 Mile Relay Race
*Two Person Teams each alternate every 400 M.

C. 3 Rounds
8-10 / arm Single Arm KB Rows
:60 of Hollow Holds
Rest :60

Congrats to Stacey Magnesio on qualifying for Regionals! Here’s an awesome blog post she wrote for us around this time last year.
{check it out}
We’re so proud of you Stacey! #ChasingStacey

A. 10:00 EMOM
2-3 Wall Walks (Nose to Wall)  

B. 30:00 EMOM
Min 1: 200 M Row
Min 2: 7 Burpees (under :30)
Min 3: 5 Unweighted Reverse Lunges/leg   

*Goal is to keep all elements under :30 – :40
*Completion recorded

“Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”- Theodore Roosevelt

A. In 15:00
1+1 Front Squat + Split Jerk x 8 sets
*build to 80-85% for 8 sets.
*:02 Pause in the bottom of squat, :02 pause in Split position

B. 12:00 E202
3-5 Power Cleans + 2 Strict Press by feel

C. 15:00 E303
Deadlift x2x5 @ 100% of 6 RM

D. In the remaining class time practice Kip Toes to bar

“The only way to make sense out of change is to plunge into it, move with it, and join the dance.” – Alan Watts

A. 12:00 EMOM
Min 1: 10-30 Double Unders
Min 2: :20 -:45 L-Sit Hang
Min 3: Rest  

B. 18:00 AMRAP
6  CTB Pull-ups
8 Box Jumps @ 24 / 20”
10  Hang Power Cleans @ 95/65
200 M Run

“With the new day comes new strength and new thoughts.”- Eleanor Roosevelt

A. 16:00 EM0M
Min 1: Deadlift x3x8 @ 60% of 1 RM
Min 2: :20 Nose to Wall Handstand Hold

B. 4 Sets

In 4 Minutes complete:
8 UB Strict Pull-ups
10 Goblet Walking Lunges / leg @ 45 / 35
Max UB Double Unders (1 attempt only)
*Rest whatever time is remaining in the 4:00
*Total DUs completed is your score

“I like nonsense, it wakes up the brain cells. Fantasy is a necessary ingredient in living, It’s a way of looking at life through the wrong end of a telescope. Which is what I do, And that enables you to laugh at life’s realities.” -Dr. Seuss

“Run Cindy Run”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters
5 Pull-Ups
10 Hand Release Push-Ups
15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym completes as many  rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats) as possible. Partners then switch roles once the running partner has returned.

*Total completed rounds are recorded*