06.27.17

We have a decent number of newer athletes.  It is important for you guys to get everything you can out of our program, but for this to happen, you need to arrive on time.  Yes, we joke that traffic around Waldorf sucks no matter where you come from, but if you are habitually late, it’s probably not the fault of traffic.

So, if you are late, you will have to start with “A” no matter what, no jumping in on whatever the strength movement is with a blame to this ethereal “traffic.”  To our veterans, please help set the tone and show our newer athletes how to arrive on time.  What is on time? Like it says on our website, 15 min. before the listed class time.

If you find yourself extremely late, as in we are in the second part of “B” or into “C”, and definitely if we are doing or preparing for the workout you will NOT be allowed to take that class.  This is without exception.  If you say you want to be here on time, and you are trying, I can only tell you that actions speak louder than words.

Sport & Performance

1a.squat 10-10-10-10-10 find a moderately heavy 10 in 12 min.

1b.max UB strict pullups x 5

2a.power clean 10-8-6-4 every 90 seconds (building to a heavy 4)

2b.1 arm dumbbell overhead walking lunge 50ft x 4 every 90 seconds

3 rounds of:

-400m run

-15 hang power clean #115m #85f

-15 pullups

Fitness

1.squat 10-10-10-10-10 find a moderately heavy 10 in 12 min.

3 rounds of:

-400m run

-16 hang power clean #95m #65f

-8 pullups

post times to comments

FSCN0435

Just some jacked masters doing pullups.

06.26.17

Sport & Performance

1.bench 4 x 4 (75-85% of 3RM) in 12 min.

2.deadlift 4 x 4 (75-85% of 3RM) in 12 min.

AMRAP in 8 min. of:

-4 handstand pushups

-8 kettlebell swings #70m #53f

-12 cal. row/bike/ski

-16 goblet squat #70m #53f

Fitness

1.bench 4 x 4 (75-85% of 3RM) in 12 min.

2.deadlift 4 x 4 (75-85% of 3RM) in 12 min.

AMRAP in 8 min. of:

-4 med ball situps #20m #14f

-8 med ball clean #20m #14f

-12 hand release pushups

post rounds and reps to comments

 

06.24.17

Sport & Performance

1.hang snatch find a 1RM in 15 min.

2.hang clean find a 1RM in 15 min.

for time:

-30 cal. row/bike/ski

-30 ground to overhead anyway #155m #105f

Fitness

1.hang power clean find a 1RM in 15 min.

2.split jerk find a 1RM in 15 min.

for time:

-30 pullups

-30 ground to overhead anyway #115m #75f

post times to comments

FSCN0649

Jane’s progress has been great to watch!

06.23.17

Reminders: No 6am classes today!

Sport & Performance

1.jerk work to a 1RM in 15 min.

2.front squat work to a 1RM in 15 min.

*compare to 05.04.17

21-15-9 reps for time of:

-toes to bar

-box jump overs “24m “20f

400m run after each round

Fitness

1.power clean + front squat work to a challenging weight in 15 min.

2.push press 10-10-10-10-10 work to a challenging 10 in 15 min.

15-12-9 reps for time of:

-toes to bar

-box jump “24m “20f

-200m run after each round

RSCN0727

Summer running, happened so fast, summer running, having a blast. Uh-huh, Uh-huh.

06.22.17

Sport & Performance

1.bench work to a 3RM in 15 min.

*compare to 11.02.16

2.deadlift work to a 3RM in 18 min.

*compare to 11.04.16

EMOM for 10 min. of:

-3 bupree

-3 power clean

-3 shoulder to overhead anyway

#185m #125f for Sport, #155m #105f for Performance

*if you fail the EMOM before the 10 minutes, perform this an as AMRAP in 10 min.

Fitness

1.bench work to a 3RM in 15 min.

*compare to 11.02.16

2.deadlift work to a 3RM in 18 min.

*compare to 11.01.16

AMRAP in 10 min. of:

-3 burpee

-6 hang power clean #95m #65f

-9 shoulder to overhead anyway #95m #65f

post rounds and reps to comments

RSCN0703

TJ & TK have been dominating this test week!