EMOM 12:
Odd: 1 High Hang Power Clean ( hip) + 1 low Hang PC (top of Knee) + 1 Low Hang PC (below the knee)
Even: 200 Meter Run
For Time:
50 Walll Ball Shots 20/14, FX: 30 WBS
15 Cleans 135/95, Fx: 115/80
50 Walll Ball Shots 20/14, FX: 30 WBS
10 cleans, 185/125, Fx: 135/95
50 Walll Ball Shots 20/14, FX: 30 WBS
5 cleans, 225/150, Fx: 155/105
*15:00 Cap
*Squat or Power Clean acceptable
2 Rounds of Max Reps in 2:00 of the following stations:
RX Strict Chest to Bar Pullup, FX: Strict Pullup
Rx:Strict Toes to Bar Fx: Strict Knees to Elbows
RX: Hollow Rocks, Fx: Tucked Hollow Rocks
*Perform movements in order
*Rest as needed between 2:00 working
windows
21 Savage
AMRAP 21:
200m Run
21 Box Jumps 24/20
21 Dumbbell Deadlifts/KB 50/35, Fx: 35/20
21 Abmat Situps
21 Dumbbell Lunges/KB 50/35, Fx: 35/21(in Place)
*2 Dumbbells or Kettlebells
Come taste of some awesome food. Tuesday, October 10 from 5:30pm-7:30 pm. Meet Dan and find out how to Mighty Meals can make eating healthy simple!
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Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm
Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.
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Back Squat
5 @ 60%, 3 @ 70%, 3 @ 75%, 2 @ 80% and 2 x 2 @85%
Running on a 22:00 Clock
2 Rounds:
0:00-2:00 Max Handstand Pushups, Fx: Hand-release push-ups
2:00-4:00 Rest
4:00-6:00 Max Double Unders
6:00-8:00 Rest
8:00-10:00 Row Calories
10:00-12:00 Rest
Score is total HSPU and row calories
Come taste of some awesome food. Tuesday, October 10 from 5:30pm-7:30 pm. Meet Dan and find out how to Mighty Meals can make eating healthy simple!
====================================
Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm
Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.
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Strength/Skill Schedule:
Monday: Giant Sets/ Thrusters and Burpees
Tuesday: Back Squat
Wednesday: Gymnasty Intervals/ AMRAP21
Thursday: Hang Power Clean Complex
Friday: Deadlift/ Team Series WOD 4
Saturday: Hero WOD “Jason”/Push Jerk
Sunday: Bulgarian Split Squats
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4-5 Sets of:
10 Barbell Goodmornings* (A)
10 Ring Rows with :02 pause at floor and top
10 Toes to Kettlebell (with negaitve to floor/ straight legs if mobility permits)
*challenge yourself with this weight
*Rest as needed
9-15-21 reps of:
Thrusters 95/65, Fx: 75/55
Bar-Facing Burpees (BCF-Bastards)
Finisher: 4 x 100m Sled Drag (A)
No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am. Open Gym from 11-noon.
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Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm
Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.
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Bench Press
3 x 10
Barbell roll-outs
3 x 10
4 x 500 m row sprints
rest 2:00
Record total time (including the 6 min of rest time)
