April 24, 2019

Strength

Shoulder press

5-5-5+

Add 5 pounds to your 1RM number and base your percentages off of that. Use 65, 75 and 85%. Max reps on last set.

Performance

For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)

Fitness

For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (75/55)

April 23, 2019

Performance

DT

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Fitness

5 Rounds for time:
12 Deadlifts, 135# / 95#
9 Hang Power Cleans, 135# / 95#
6 Push Jerks, 135# / 95#

April 22, 2019

Strength

Back squat

5-5-5+

Add 10 pounds to your 1RM number and base your percentages off of that. Use 65, 75 and 85%. Max reps on last set.

Performance

For Time:
100 Double-Unders, 50 Reverse Lunges, 25 Pushups
80 Double-Unders, 40 Reverse Lunges, 20 Pushups
60 Double-Unders, 30 Reverse Lunges, 15 Pushups
40 Double-Unders, 20 Reverse Lunges, 10 Pushups
20 Double-Unders, 10 Reverse Lunges, 5 Pushups

Fitness

For Time:
150 Single Unders, 50 Reverse Lunges, 25 Pushups
120 Single Unders, 40 Reverse Lunges, 20 Pushups
90 Single Unders, 30 Reverse Lunges, 15 Pushups
60 Single Unders, 20 Reverse Lunges, 10 Pushups
30 Single Unders, 10 Reverse Lunges, 5 Pushups

Rest Day

Rest up, eat clean and sleep well. Enjoy spending time with family and friends and make sure you get some quality time out in the sunshine. See you next week!

Upcoming workouts

  • Starting Monday we will begin another cycle of the 531 program with heavier back squats. It’s all bodyweight movements in the metcon and expect to work the legs a little bit with some lunges. We’ll also hit the upper body with some push ups and get the heart rate up by knocking out a few double unders.

  • Tuesday will be a metcon only and will be a hero workout called “DT” in honor of US Air Force SSgt Timothy P. Davis. This one includes deadlifts, hang power cleans and push jerks.

  • We’ll start off with shoulder presses on Wednesday before moving on to a workout with box jumps, pull ups and power snatches.

  • The lift on Thursday will be deadlifts and the metcon will be a quick sprint. This will also be a retest that we last performed back in March. Go as fast as you can with the assault bike, rower and running.

  • Finishing up the week on Friday we’ll do the bench press then grab a dumbbell a knock out some hang clean and jerks and goblet squats. There will also be some core work involved with the ab-mat.

-Coach Shane

April 19, 2019

Strength

Back squat

5-5-5

Use 40, 50 and 60% of 1RM. This is a deload week which means we are giving our body a break and allowing it to recover. Maintain quality, full range of motion movement.

Performance

AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

Fitness

AMRAP 15:
5 Power Snatches (75/55)
10 Overhead Squats (75/55)
15 Hang Power Cleans (75/55)
20/15 Calorie Row
75 Single Unders

April 18, 2019

Strength

Shoulder press

5-5-5

Use 40, 50 and 60% of 1RM. This is a deload week which means we are giving our body a break and allowing it to recover. Maintain quality, full range of motion movement.

Performance & Fitness

“Goat Day”

EMOM for 20 minutes
Odd Minutes: Movement 1
Even Minutes: Movement 2

Pick two movements or exercises that you feel needs improvement and work them for 20 minute. Switch movements every minute.

April 15, 2019

Strength

Deadlift

5-5-5

Use 40, 50 and 60% of 1RM. This is a deload week which means we are giving our body a break and allowing it to recover. Maintain quality, full range of motion movement.

Performance

5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
21/15 Calorie Row

Fitness

5 Rounds, On the 4:00:
9 Deadlifts (165/115)
12 Burpees
18/12 Calorie Row