Workout of the Day

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

Saturday, September 7th 2019

5:30 AM Putting in the Work

For Time (35min Time Cap)
800m Run
-then-
15 Rounds
5 Wall Balls (20/14)
3 Burpees
1 Power Clean(185/135)
-then-
800m Run
-then-
15 Rounds
5 Wall Balls (20/14)
3 Burpees
1 Power Clean (185/135)

Friday, August 30th 2019

Coach..coaching the Coach

Skill
EMOM for 12 min
 3 Position Power Snatch
 High Hang + Hang + Mid Shin

 *increase weight ever 3 minutes

Metcon
For Time
 250m Row
 30 Dumbbell Hang Snatches
 250m Row
 75 Sit-Ups
 250m Row
 30 Dumbbell Hang Snatches
 250m Row

 Rx: 50/35
 Fit: 35/25
 Dyn: 25/15