Tuesday Workout: Sandbag Running & Pullups

!SOCIAL @ BOYLAN HEIGHTS on WEDNESDAY at 7:3oPM. Come one, come all!

15 Minute AMRAP

  • Run around building with a sandbag (52/32)
  • 10 c2B Pullups

Score is total number of pullups. Scaling is ring rows with chest touching the ring.

Monday Workout: Front Squat & Tabata

Strength

3-3-3-1-1-1 Front Squat

WOD

Tabata intervals:

  • 8X Push Press (89/ 67)
  • 8X Burpees

Score is total number of reps.

Saturday: Free Day, On Ramp & Makeup!

8AM – Makeup

10AM – Free Intro Class (come about 10 minutes early to sign a waiver)

11AM – On Ramp

11AM – Makeup

12 Noon – Oly Lifting

Friday Workout: Front Squat + Dirty 30

Strength

5-5-5-3-3-3 Front Squat

WOD “Dirty 30”

For Time … 30 each of:

  • SDLHP (75# / 57#)
  • Thruster
  • Hang Power Clean
  • Pullups
  • Push Ups
  • Knees to Elbows
  • Box Jumps (24/18)
  • Walking lunges
  • Squats
  • Burpees

Compare to 8/15.

Thursday Workout: Kettlebells and Overhead

WOD

15 Minute AMRAP of

  • 20 KB Swings (45 / 35, full overhead)
  • 20 Overhead Walking Lunges (10 Each Side with Kettlebell Overhead)
  • 20 Kettlbell Push Press (10 Each Side)

Thanks to polo Brett for the pic.

Wednesday Workout: Badger

Skill

Squat Clean

WOD: Badger

3 Rounds for Time (scale as necessary):

  • 95 pound Squat clean, 30 reps
  • 30 Pull-ups
  • Run 800 meters

Compare to 9/13.

Tuesday Workout: Deadlift

Strength

Deadlift  Max Effort (work to 3 attempts of a 1 rep max deadlift. if you are new, keep deadlift to 3 reps)

WOD

  • Row 500 Meters
  • Run 400 Meters
  • 75 Double Unders

Monday Workout: Jumping Air Squats, Suckers

Strength

Shoulder Press 5-5-5-5-5

WOD

3 Rounds of

  • 15 Box Jumping Squats (45# / 35#) 12″ / 20 Kilo Plate
  • 10 Ring Pushups
  • 5 Wide Pushups

Jumping air squats will straddle a 12″ or 20 kilo plate and jump onto the object. Step down and do your next rep. Wide pushups start with your elbows making a 90 degree angle and your forearm totally vertical. Scaling is just 15 regular or knee pushups for all the pushups movements.

Saturday Workout: Make Up, Free Intro and On Ramp!

8AM – Makeup

10AM – Free Intro

11AM – On Ramp

11AM – Makeup

12 Noon – Oly Lifting

Friday Workout: Deadlift and Tabata Something Else

Strength

Deadlift 3-3-3-3-3

WOD

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is total number of reps.

Compare to 11/3.