5 Rounds (20#/14# vest)
4 muscle ups
8 alternating pistols
12 lateral BJ overs (24″/20″)
ENDURANCE CLASS
EMOM 20 MIN:
10 Bar Facing Burpees
Those Friday feels!
2017 11 09
AMRAP 20 MIN
20/14 -cal. Row or Assault bike (First come first serve. Can switch up during the workout as well)
15 ring dips
10 Turkish get-ups, 50#/35#
ENDURANCE CLASS
4 Rounds
Row max meters at 1:35 split for men and 1:58 split for women.
Rest 2:1 between sets
Be sure to head down to the Gilroy old city hall at 6pm for the Gilroy Browns paint night fundraiser. Tickets to the event can be found here. Your ticket gets you a canvas, supplies for painting, appetizers, plus a free drink ticket!
2017 11 08
Deadlift
5X5 @ 75% (up about 25#/15# from last week)
Then…
3 Rounds
7 Chin ups (supinated grip) [Scale up to 1 pegboard ascent, but you must be able to go all the way to the top and back down safely]
100 double unders
7 Sandbag or DBall clean & Jerks (150#/100#) [clean the sandbag or dball to a front rack postition like a medball clean, then jerk]
ENDURANCE CLASS
8 Rounds for women 10 Rounds for men (20 minute clock) (Teams of 2) [1 partner rests while the other does the amrap]
AMRAP 2:30 min for women & 2 min for men
500 m row
Max burpees over rower
2017 11 07
6 Rounds (cap 10 min)
3 deficit HSPUs
6 power snatches (115#/85#)
Then…
Strict Press
5X5 @ 70%
ENDURANCE CLASS
Run
8 X 200 M
Rest 3 min
6 X 200M
Rest 3 min
4 X 200M
Rest 3 min
2 X 200 M
*The first 200 m should be a sprint out and a strong, not jog, back. Go immediately into the next 200 when you get back to the start. This was 2 sets.
2017 11 06
Teams of 3
AMRAP 16 MIN
6 Muscle ups
12/8 Calorie Row
18 ALT DB Push press (50#/35#)
ENDURANCE CLASS
20 Rounds
Assault bike 20 Seconds
20 seconds Rest
Alternating Rounds: Air Squat 20 seconds & Push ups 20 seconds
This weeks update
- New class schedule: 5:30am – 8:30am – 10:00am endurance – 12:00pm – 4:00pm – 5:15pm – 6:30pm
- Gilroy Browns paint night, this Thursday at Old Gilroy City Hall. Get your tickets here.
- Friendsgiving November 16th. Sign up on white board
- Next week is re-test week.
2017 11 05
Front Squat
5 X 5 @ 70%
Then…
5 Rounds
10 strict HSPU’s
20 ALT DB Snatches (55#/40#)
Britt.
2017 11 03
2017 11 02
2 ROUNDS
AMRAP 3 MIN
400 M Sprint
Max Power Cleans (135#/95#)
Rest 2 min
AMRAP 2 MIN
1 lap around building
Max shoulder to OH (135#/95#)
Rest 2 MIN
AMRAP 1 MIN
200 M Sprint
Max DL (135#/95#)
Rest 2 MIN
Richie
2017 11 01
Deadlift
5 X 5 @ 70%
Then…
AMRAP 12 MIN
1 legless rope climb
2-4-6-8-10…..
Burpee Box Jump over (30″/24″)
“Is that a good rep???”
2017 10 31
Today we are open for our morning 5:30am – 8:30am & Noon classes. Come dressed up and be entered to win a prize for best costume!
4 Rounds
25 push press (135#/95#)
100 double unders
25 HSPU’s
Adelina.
2017 10 30