Wednesday 1 November 2017

Front Squat : 5x5 at 60% 1RM 

Front Squat 5x5 at 60% 1RM Rest as needed between sets.

21-15-9: Hang Cleans and Shoulder-to-Overheads 

21-15-9 reps, for time of: Hang Clean, 115/75 lbs Shoulder-to-Overhead, 115/75 lbs

Tuesday 31 October 2017

Chipper: Pull-ups, Goblet Squats, Pull-ups and 7 more 

For time: 10 Pull-ups 31 Goblet Squats, 53/35 lbs 10 Pull-ups 31 Wall Balls, 20/14 lbs 10 Pull-ups 31 Kettlebell Swings, 53/35 lbs 10 Pull-ups 31 Burpees 10 Pull-ups 31 Thrusters, 95/65 lbs

Monday 30 October 2017

5 RFT: Squat Snatches, Burpee Box Jump Overs and Double Unders 

5 rounds for time of: 5 Squat Snatches, 95/65 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Double Undress

Friday 27 October 2017

Squat Clean : 1 Rep Max 

Record your best Squat Clean 1 Rep Max lift.

Thursday 26 October 2017

Fight Gone Bad 

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Wednesday 25 October 2017

Power Clean 3-3-3-3-3 

Power Clean 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

3 RFT: Box Jumps, Hang Power Cleans and Pull-ups 

3 rounds for time of: 20 Box Jumps, 24/20 in 20 Hang Power Cleans, 95/65 lbs 20 Pull-ups

Tuesday 24 October 2017

Every 1 min for 10 mins: Pull-ups, Chest-to-bar Pull-ups and Bar Muscle-ups 

Every 1 min for 10 mins do: 2 Pull-ups 2 Chest-to-bar Pull-ups 1 Bar Muscle-up

3 RFT: Hang Power Cleans and Burpees 

3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees

Monday 23 October 2017

Front Squat 5-5-5-5-5 

Front Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

FT: Thrusters and Double Unders 

For time: 10 Thrusters, 135/95 lbs 50 Double Unders 8 Thrusters, 135/95 lbs 40 Double Unders 6 Thrusters, 135/95 lbs 30 Double Unders 4 Thrusters, 135/95 lbs 20 Double Unders 2 Thrusters, 135/95 lbs 10 Double Unders

Friday 13 October 2017

Wendler Bench Press: Week 1 

Bench Press 1x5 at 65% 1RM Bench Press 1x5 at 75% 1RM Bench Press 1x5+ at 85% 1RM Rest as needed between sets.

5 RFT: Power Cleans, Front Rack Walking Lunges and Lateral Burpee Over Barbells 

5 rounds for time of: 13 Power Cleans, 95/65 lbs 13 Front Rack Walking Lunges, 95/65 lbs 13 Lateral Burpee Over Barbells

Thursday 12 October 2017

Alt EMOM 10 mins: Ring Rows and Ring Dips 

Every 1 min for 10 mins, alternating between: 10 Ring Rows 5 Ring Dips

"Tabata" - AbMat Sit-ups, Hollow Holds, Strict Pull-ups and Assault Bike Calories : 8 x 20 secs / 10 secs 

Tabata AbMat Sit-up Tabata Hollow Hold Tabata Strict Pull-up Tabata Assault Bike Calories The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Wednesday 11 October 2017

Wendler Front Squat Week 1 

Front Squat 1x5 at 65% 1RM
Front Squat 1x5 at 75% 1RM
Front Squat 1x5+ at 85% 1RM

Rest as needed between sets.

Grace 

For time:
30 Clean & Jerks, 135/95 lbs

Tuesday 10 October 2017

Karen 

For time: 150 Wall Balls, 20/14 lbs

https://youtu.be/jCSoA4amHj4

Monday 9 October 2017

5 RFT:

21 Kettlebell swings, 53/35 lbs
15 Wallballs, 20/14 lbs
50 Double unders

** Note ** The ACC gym will be closed for the Columbus holiday.

Tuesday 3 October 2017

Row 1000 m TT 

Row 1000 m This is an all out effort for time.

Chipper: Pull-ups, GHD Sit-ups, Air Squats and 

For time: 25 Pull-ups 30 GHD Sit-ups 35 Air Squats 40 Push Press, 95/65 lbs 35 Air Squats 30 GHD Sit-ups 25 Pull-ups