Workout of the Day

Thursday, September 19th 2019

Rob R.

*PARTNER WOD*
4 Rounds for Time
20 Deadlifts + 20 Sit-Ups
20 Pull-Ups + 20 V-Ups
400m Run

* both partners run together
* partner 1 starts on Deadlifts & Sit-Ups, P2 starts on pull-ups & V-Ups then switch when all reps are completed- both partners do 20 DL&SU/20 PU&VU each round

Rx: 155/110
Fit: 135/95
Dyn: 95/65

Wednesday, September 18th 2019

Ben H.

Strength
Week 6: Push Press
 3 Sets of 5 reps at 90% 1RM
 *rest 2-3 minutes between sets

Metcon
AMRAP in 12 min
 20 Wall Balls
 15 KBS
 20 Walling Lunges

 Rx: 20/14, 53/35
 Fit: 20/15, 35/25
 Dyn, 20″ Step Ups, 25/20

Tuesday, September 17th 2019

Coach Daniel

3 Rounds for Reps:
1 Min: Box Jump Overs
1 Min: Bar Muscle Ups
1 Min: Cal Bike
1 Min: Hang Power Snatches
1 Min: Burpees

*Rest 1 minute between Rounds

Rx: 24/20, 95/65
Fit: 24/20, Pull-Ups, 75/55
Dyn: 20″, Ring Rows, 55/35

Saturday, September 14th 2019

Hero Saturday

“HOLBROOK”
10 Rounds for Time
5 Thrusters (115/85)
10 Pull-Ups
100m Sprint
1 minute Rest

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. 

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Friday, September 13th 2019

Ponce Afternoon Class

Skill
Deadlift
 3-3-3-3-3-3-3
 *Build to a Heavy 3 over the 7 sets

AMRAP in 10 min
 10 Deadlifts 
 25 Weighted Sit-Ups

 Based off of % of heaviest 3 Rep
 Rx: 70%
 Fit: 60%
 Dyn: 50%

Wednesday, September 11th 2019

In Remembrance of 9/11

“The 9/11 Throwdown”
 *is a 1 round, 9 movement, 11 rep chipper

For Time (w/a partner, see notes)
2001m row – a “buy in” that will count towards your total time!
11 box jumps (36in/24in)
11 thrusters (125#/85#, deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans (175#/120#, AA FLight #175 (south tower))
11 hand stand push ups
11 kb swings (2 pood/1.5 pood)
11 toes to bars
11 deadlifts (170#/120#, Flight 77 and flight 93)
11 push jerks (110#/75#, number of floors in each tower)
2001m row – a “cash out” that will count towards your total time!

Notes:
Due to time not being on our side…
1. Everyone will partner up.
2. As a team you will split the 2001m Row however you want.
3. You will use the same bar, KB, and box for the workout.
4. Each teammate will complete all the 9 movements and 11 reps.
5. Finish out the row again as a team.

Monday, September 9th 2019

Sean H.

AMREP’s 8 min
800m Run
20 Hand Release Push-Ups
Max Power Snatches

-Rest 2 minutes

AMREP’s 8 min
800m Run
20 Hand Release Push-Ups
Max Power Snatches

– Rest 2 minutes

AMREP’s 8 min
800m Run
20 Hand Release Push-Ups
Max Power Snatches

*Score – total Power Snatches in each AMRep
Rx: 95/65 – 115/80 – 135/95
Fit: 75/55 – 95/65 – 115/80
Dyn: 400m run, Empty BB or lite BB