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11/14-11/20/16

Class: 5:30am, 6:30am, 8:30am (MWF), 12:30pm, 4:30pm, 5:30pm, 6:30pm

Friday 11/18/16 No 5:30/6:30pm Classes

No Saturday Open Gym due to the event.

Volunteers, please arrive no later than 6:35am on 11/19. There will be breakfast and coffee. Dress for the weather!

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11/14/16

Coaches: Burgener, 3min max

1. Snatches, 15min to ramp and complete

1 x 4 @ 60%,

1 x 4 @65%,

1 x 4 @ 70%,

2 x 4 @ 75%

-Squat Snatch preferred. Muscle Snatch for newer athletes. Power Snatch for mobility/mechanical issues.

2. HBBS, 20min

1 x 4 @ 60%,

1 x 4 @ 70%,

1 x 4 @ 75%,

2 x 4 @80%

3. 10 RFTO:

7 SDLHP (95/65) / (65/35)

7 Front Squats (95/65) / (65/35)

7 Push Press (95/65) / (65/35)

-11min cap

-scaling options: lighter. You can also start with 7 RFTO or 5RFTO. Do not treat this like an AMRAP. It is task-oriented. Set a goal and crush it.

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11/15/16

1. AMRAP 4min:

27 SDLHP (45)

27 Burpees

27 C2B PU

-rest 4min-

AMRAP 4min:

21 SDLHP

21 Burpees

21 T2B

-rest 4min-

AMRAP 4min:

15 SDLHP

15 Burpees

15 Pull Ups

-20min running clock, score is total reps

-rest/set up: 8min-

2. EMOM 7min:

6 C2B PU / PU / RR

30 Double Unders / 50 Singles

Bonus: Couch Stretch, 4min & Butterfly Stretch 2min

Happy Birthday Burpee Day Raina!!!

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11/16/16

Coaches: Burgener, 3min max

1. Clean & Jerks, 15min to ramp and complete

1 x 3 + 1 @ 60%

1 x 3 + 1 @ 65%

1 x 3 + 1 @ 70%

2 (1 x 3 + 1 )@ 75%

-one set of 3 squat cleans + one push or split jerk. Squat clean preferred. Newer athletes, muscle clean + push press. Athletes with mechanical or mobility issues, perform power clean + jerk.

2. 5 x 4 @ 70% HBBS, 15min

3. 6 sets of:

HHSC+HSC+SC+PP

HHSC+HSC+SC+PJ

HHSC+HSC+SC+SJ

-12 reps in each set. Do not put the bar down at any time. Rest as needed.

-HAP. Sets should be heavy enough to get you out of breath but not allow for sloppy mechanics.

-remaining time in class to complete

Happy Birthday Burpee Day Drew!!!

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11/17/16

SUGGESTED REST DAY.

1. 5RNFTO:

3 Strict HSPU

50′ Alligator Walk

-12min

2. 4RFTO:

400m Run

10 Ring Dips

20 OH Lunges (45/35)-plate

30 KBS (50/35)

-20min cap

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11/18/16 **NO 5:30/6:30pm**

Athletes and Coaches: use the first 2-3min of your 20 to run through the Burgener with PVC before begining your sets!

1. Snatch

1 x 2 @ 65%

1 x 2 @ 70%

1 x 2 @ 75%

1 x 1 @ 80%

1 x 1 @ 85%

-OR-

C&J

1 x 2 + 1 @ 65%

1 x 2 + 1 @ 70%

1 x 2 + 1 @ 75%

1 x 1 + 1 @ 80%

1 x 1 + 1 @ 85%

-20min to ramp and complete.

-DO NOT do both movements. Only choose one (Snatch or C&J). Do it and do it well.

2. HBBS

1 x 3 @ 60%

1 x 3 @ 70%

1 x 3 @ 75%

3 x 3 @ 80%

-15min to ramp and complete

3. AMRAP 15min:

60 Double Unders / 80 Singles

30 WB (20/14)

15 DL (225/185)

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11/19/16 CLOSED FOR THUNDER ON THE HILL

Volunteers, please arrive no later than 6:35am on 11/19. There will be breakfast and coffee. Dress for the weather!

Come check it out! Parking and other details under the Thunder on the Hill tab at the top of our page.

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11/20/16

Rest Day.

Thank you to all of our Supporting Sponsors for joining with us to run Thunder on the Hill 2016!!

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