Wednesday

Wednesday

Wednesday

Back Squat (3×5 @80%)
-Keep the weight the same for all sets
-Rest 2:00 between sets

Wednesday

Wednesday

Turkish Get Up (5RM)
-Complete 5 on each arm
-5 Rounds
-Rest :90 after you perform each
15 mins to complete
Boarding Time (Time)
‘Boarding Time’

7 RFT
200m Run
14 KBS (70/53)
7 Strict Pull-ups

L3: (53/44) (5 Strict)
L2: (35/26) (Banded)
L1: (26/18) (Seated Pull-ups)

-No ring Rows today
-It will be tough to go unbroken on ALL sets of pull-ups today
Cash Out
1) Glute Ham Raise 4×10 (use band if necessary)
2) OH Farmers Carry 4x 150 Ft.

Wednesday

Wednesday

ReUnion 2.0 (AMRAP – Rounds and Reps)
METCON
“ReUnion 2.0”
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (165,115)
Rest 5 Minutes

AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (135,95)
Rest 5 Minutes

AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (95,65)

RX+:(70,53)(205,145) (165,115) (115,80)
L3: (135,95) (105, 70) (85,60)
L2: (35,26) (Step-ups) (95,65) (75,55) (55,45)
L1: (18) (65,50) (45,35)

Extra Oly
EXTRA OLY
E2M 14 Minutes
2 Split Jerks + 1 Split Squat – from the catch position
(do not touch knee to ground but within 2-4 inches of ground, must keep stability)
Work up to Heaviest Possible – work on the stabilization during the lunge
Finisher
1) Banded Tri Ext 100 reps
2) Banded Alphabet 2x ea side

Wednesday

Wednesday

I Don’t Want No, One Minute Man (AMRAP – Reps)
METCON

“I don’t want no, One Minute Man”
5 Rounds
1 Minute each Station
Max Cals Assault Bike or Row
Max Double Unders (5 double unders = 1 Rep today for scoring, so divide by 5)
Max Power Cleans (135,95)
Max Abmat Situps
Rest 1 Minute after all four are complete

L3: (115,80) (DU Attempts)
L2: (95,65)
L1: (65,45) (SU)

-Athletes may start at different stations–
-with :10 left at each interval the coaches will yell rotate so you have just enough time to move from one station to the next and start at the beginning of the minute

Wednesday

Wednesday

Skill
Skills
Bar Muscle Ups
& Peg Board (must have 6 Strict PU)
Hang Power Snatch (EMOM 7)
Perform 2 reps
-working up to heavy 2
Metcon (AMRAP – Rounds and Reps)
AMRAP 7

10 Hang Power Snatches (75/55)
3 Bar MU

RX+: (95/65) (1 Pegboard ascent&descent)
L3: (Banded MU)
L2: (55/45) (3 Pull-ups) (3 Dips)
L1: (Hang DB) (9Ring Row)

Finisher
Guns and Buns
1a) Hip Thrust 4×10 (heavy)
1b) Skullcrusher 4×8 (heavy)
2a) Monster walks 3x 1:00
2b) Tempo Hammer Curl (3:1:3) 3×8 (heavy)

Wednesday

Wednesday

Metcon (AMRAP – Reps)
“Venom Returns”
5 Rounds
AMRAP 3 Minutes
300/250m Row
35 Double Unders
Max Heavy KB Swings (70,53) in remainder time
Rest exactly 2 Minutes between rounds

Level 2
5 Rounds
AMRAP 3 Minutes
300/250m Row
35 Double Unders 0r 70 Single Unders
Max Heavy KB Swings in remainder time
Rest exactly 2 Minutes between rounds

Level 1
4 Rounds
AMRAP 3 Minutes
300/250m Row
50 Single Unders
Max Heavy KB Swings in remainder time
Rest exactly 2 Minutes between rounds


Wednesday

Wednesday

Metcon (Time)
“WORK/REST Ring Dip-Clean-Run”

5 Rounds
400m Run
10 Unbroken Hang Power Cleans (135,95)
10 Ring Dips
Rest :60

RX+: (155,105)
L3: (115,75) Horshoe Dips
L2: (95,65) Banded Dips
L1: (75,55) Box Dips 200m Run


Wednesday

Wednesday
-No class Friday 430 or 530pm

Fit Test: Max Pull-ups
Max set of pull-ups:
-either kipping, butterfly, or least resistance band

Perform 3-5 warmup sets before completing a set for max reps!
Metcon (5 Rounds for reps)
“Work/Rest – Push and Weighted Pull”

5 Rounds
3-minute AMRAP of:
250/200m Row
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds.

Men: 115-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 80-lb. press; 25-20-15-10-5-lb. weighted pull-ups

Intermediate Option
5 Rounds
3-minute AMRAP of:
20 push presses
Max rep weighted pull-ups or Strict without weight or Strict with bands
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 85-lb. press; 30-20-10-lb.weighted pull-ups, then strict, then strict
Women: 60-lb. press; 15-10-5-lb.weighted pull-ups, then strict, then strict

Beginner Option
3-4 Rounds
3-minute AMRAP of:
250/200m Row
15-20 push presses
Max-rep Ring Rows or jumping pull-ups

-Each round, decrease weight on the pull-up. Hold dumbbell between legs.
-I would like the Push Press to be unbroken most rounds.

Scaling
This push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume. No kipping allowed today.

Finisher
Booty Challenge

or
BB Bench Press
8-8-6-6-4-4 – Then after last set drop down 40lbs and perform max reps
-adding weight each set to a 4RM

Bench Press (8-8-6-6-4-4)

Wednesday

Wednesday
-two more days to sign up for the Personal Nutrition Challenge
-4 more sign-ups for grand prize to be Personal Barbell!

Strength
Conventional Deadlift Against Band (5×5)
-Every 2:00 for 5 sets perform 5 reps “Touch N’ Go”
-:5 eccentric motion on each rep
-Add wt. each set starting at 50%
-Newer athletes may not need bands
Metcon
Metcon (AMRAP – Reps)
4 Rounds
AMRAP 3 Minutes
20/15 Cal Row
20 Unbroken KB Swings (70,53)
Max DU in remaining time

Rest 2 Minutes between rounds

L3: (53,35) (Max DU practice)
L2: (35,26)
L1: (26,18) (Max SU)

*Score DU’s
-Anyone doing singles must divide their score by 2
Cash Out
4 Rounds
1:30 Minute Plank
20 Lateral Side Squats with two DBs

or
Booty Challenge


Wednesday

Wednesday
-Sign up for the personal nutrition challenge!
-4 signups currently!
-1 on 1 coaching, custom meal plan, 3 months long, make lasting lifestyle changes

Push Press+ Push Jerk + Split Jerk (7 sets)
One Complex of 1 rep of each
-from the rack

Every 2 Min for 7 sets complete one complex
Metcon (Time)
“High Rise”

4RFT
25 Cal Row or Bike
15 HSPU

L3: (10 HSPU)
L2: (20Cals) (Ab Mats)
L1: 3 Rounds (Pike Pushups)

Cash Out
4 Rounds
1. BB Bench Press 10 reps
2. BB Reverse Grip Bent Over Rows 10 Reps
Increase weight each set

Or
30 Day Booty Challenge


Wednesday

Wednesday
-Beer Mile for Boobs OCT 13th Registration starts Friday!
-Weather permitting there will be no afternoon classes, please join us at Lululemon at Derby Street Hingham for a workout

Gymnastics
Kipping Ring Dips
Ring Dips
Ring Dip Holds
Negatives

-Create an EMOM or skills session

Metcon (Time)
“Danky”
1-2-3-4-5-6-7-8-9-10
Deadlift (225,155)
20-18-16-14-12-10-8-6-4-2
Ring Dips

L3: (185, 125) (Horseshoe Dips)
L2: (155, 105) (Banded Dips)
L1: (115, 80) (Box Dips)

*15 min Cap

Finisher
4 Rounds
8-12 Reps – DB Flat Bench Press
15-20 Reps GHDSU
Extra Oly
Every 2:00 for 7 sets
Power Clean + Hang Power + Power Clean + Hang Power
-add weight each set until Max

Wednesday

Wednesday

Weightlifting
3RDS

5 Max Height Box Jumps
15 Banded Pull Throughs

2 Flat Footed Snatch Pulls+ Power Snatch (5 Sets)
2 Snatch Pulls Flat Footed (heels remain in contact with ground) + Power Snatch (Normal heels may lift)

-Every 2:00 for 5 sets perform one complex
Metcon
Himalaya (Time)
“Himalaya”
With a Running Clock…
3 RFT:
10 Power Snatch, (75/55)
10 Burpee over bar
rest exactly 5 Minutes
2 RFT
15 Power Snatch, (95/65)
15 Burpee over bar
rest exactly 5 minutes
1 RFT
30 Power Snatch, (115,80)
30 Burpee Over Bar

L3
(55,35) (75,55) (95,65)
L2
(45,25) (65,35) (75,45)
L1
(Power Cleans) (Burpees)

Core
CORE
3 rounds
10-20 Vups
10-20 Leg Raises
10-20 Russian Twist

Wednesday

Wednesday

Custom Metcon
Plyometrics
5 Rounds Not For Time

Superset
5 Box Jumps (high)
10 Band Pull Throughs

Weightlifting

Wednesday

Wednesday

Overhead Squat (7×3)
-Every 2:00 for 7 sets perform three reps
-Go from the rack
-The focus today is depth and form more so than weight
Metcon (Time)
“Crash Balls”

For Time
2000m Row
50 Wallballs (20,14)
50 Box Jumps (24,20)

L3: (20, 16″)
L2: (14,10) (Step-ups)
L1: (1000m Row)

Cash Out
GUN SHOW CHALLENGE

Wednesday

Wednesday

Weightlifting
Push Press (5-5-5-3-3-3-3)
– Add Weight each set
-Rest 1:00-1:30 in between
-Should get heavy
Metcon
Eye of the tiger Reloaded (Time)
“Eye of the Tiger Reloaded”
For Time

25 Strict Handstand Push ups
25 KB Swings (53,35)
50 Push ups
25 KB Swings (53,35)
25 Kipping HSPU
*15 Min Cap

L3: (15 Strict HSPU/15Kipping) (35 Push-ups)
L2: (5-10 Strict HSPU Ab Mats/10-20 kipping) (H/R Push-ups) (35,26)
L1: (HSPU off Box from Knees) (Band assist Push-up, Push-up off bar) (26,18)

Cash Out
EXTRA OLY
EMOTM 10 Mins
2 Split Jerks @60%
Speed Work – get under the bar and concentrate on your foot work

EXTRA Hypertrophy
Superset with minimal rest
A. DB Bench Press
4 x 4-8 reps – Get Heavy
last set should be to failure – use DB or BB’s
B. BB Front Raises
4 x 8-12 reps – heavier than last week
C. BB upright rows with clean grip
4 x 8-12 Reps