2018 05 03
For Time
Row 1k or Bike 45/30 cals
30 Chest to Bar
Row 500m or Bike 30/20 cals
25 Chest to Bar
Row 250m or Bike 15/10 cals
20 Chest to Bar
55+ RX
For Time
Row 1k or Bike 45/30 cals
25 Pull ups
Row 500m or Bike 30/20 cals
20 Pull ups
Row 250m or Bike 15/10 cals
15 Pull ups
2018 05 02
For Time
25 Strict HSPU
50 Box Jump Overs 24/20″”
75 Wallballs 20/14lbs
100 Double Unders
55+ RX
Same
2018 05 01
Zero Bounce Deadlift
5×3 @75-85% of 1RM
Then….
AMRAP 7 Minutes
7 Double KB Clean and Push Press
7 Burpees to Target 6″
KB should be Unbroken, choose weight accordingly
55+ RX
Same
2018 04 30
For time:
4 thrusters (135#/95#)
1 Rope Climb
8 thrusters
2 Rope Climbs
12 thrusters
3 Rope Climbs
55+ RX
Women: 65#
Men: 95#
2018 04 29
AMRAP 3:00 x 4
12 Hang Squat Cleans 155/105lbs
12 Ring Dips
HS Walk for distance in remaining time
Rest 2:00
55+ RX
AMRAP 3:00 x 4
12 Hang Squat Cleans 105/75lbs
12 HR Push ups
Bear crawl with hips above shoulders in remaining time
Rest 2:00
Saturday’s are for SHOTS!!! But this shot wont make you feel groggy the next day. In fact, it’ll make you feel GREAT! Might even get rid of that cold you feel coming on.
Juice: 7oz ginger, 6oz tumeric, and 3 lemons. Save it in the fridge for the week and take a shot of it every morning when you wake up! Bye Bye sickness, hello fitness!
2018 04 27
AMRAP 20 MIN
25′ DB FR Walking Lunges (you pick weight)
2 Rope Climb
25′ DB FR Walking Lung
10 Kipping CTB (no buttefly)
55+ RX
AMRAP 16 MIN
25′ DB FR Walking Lunges (you pick weight)
2 Rope Climb
25′ DB FR Walking Lung
10 Kipping CTB (no buttefly)
2018 04 26
Back Squat
4×5 @75%
Then…
50 Strict Pull Ups
For Quality
Focus on range of motion, not just minimum Chin over Bar
*scale using partner assisted strict pull ups.
55+ RX
Same
Why the cool down walk after each workout? The key to recovery is blood flow. The quicker we start “clearing” the body of waste and replacing that with new oxygenated blood, the quicker we recover and can workout again. Walking, instead of siting or laying on the floor starts this process.
Another BIG reason is the power of community that comes from shared suffering. This is why military members refer to their cohorts as “brothers” or “sisters” after going through bootcamp or a deployment together. The cool down walk offers the class the opportunity to relish in their shared suffering and make those bonds stronger.
2018 04 25
8 Rounds
Run 200m
10 Kipping HSPU
55+ RX
6 Rounds
200 m run
10 kipping HSPU
Think you’re saving time by running through the Starbucks drive through on your way to work for a “quick” breakfast? Well, Coach Britt has something to say about that. Check out Coast Range Nutritions latest video HERE
2018 04 24
Deadlift (15 minutes)
4×4 @ 72.5-82.5% of 1RM
Then…
3 Rounds (12 min cap)
100 Double Unders
15 Double DB Snatch 35/25lbs
Rest :90
55+ RX
Deadlift (15 minutes)
4×4 @72.5-82.5% of 1RM
Then…
3 Rounds (12 min cap)
70 Double Unders
15 Double DB Snatch 25/18lbs
JoJo’s heard the new podcast, have you?!?! Coaches; Britt, Wes, and Brett re-cap this years Open and give their both personal and member highlights. Click HERE to listen on iTunes.
2018 04 23