Due to a special event at the space today, there will be no Open Grill This evening,
return next week, weather permitting.

The Strongest Hearts in the Business.

Main Course:

Skills & Strength:

Max Wall Handstand Holds
Max Free-standing Handstand Holds
Max Laps of 20ft Handstand walks

Record style and time/laps to comments

Fortitude:

• “10x10x10″
• 400m Run
• 10 Rounds
  
• 10 overhead walking lunges with Slamball, 20/15
• 10 slamballs, caught on the first bounce in a full squat
  
• 400m Run
• Record time to comments

Dessert:

It’s Friday! EAT!

Food for Thought:

“My optimism wears heavy boots and is loud.”- Henry Rollins

My how you’ve grown!

Main Course:

• Skills: Alternate between KettleBell Snatch and Handstand holds/walks
• rest five minutes

• If you have wrist bands, bring them for…

  • ‘Hells Bells’ or ‘Russian 300′
  • refer back to 120319
    
    • 100 Snatches, 25#/16# KettleBelll
    • 100 Clean & Press, 35#/25# KettleBell
    • 100 Swings, 45#/35# KettleBel
    • Swings are American
    • Clean & Press is from the floor every rep
      
    • No dropping, control the bell or the bell will toll ’20 burpees for thee’ for every drop, coaches discretion. 

Dessert:

• 40 Turkish Situps, 55/35
  

Main Course:

• BackSquat
  • 5 x 3 at 85%
    
  • -rest 5- minutes-
  • • Tabata Tuesday
      
    • Mashup of….
    • KB Swings*, 70/55
    • Double Unders
    • Any rounding of back on pick up or put down changes these to Bottom to Bottom Squats
    • Run 1 mile

Dessert:

Recover thyself.

Food for Thought:

Scorpion Badassitude

Main Course:

Skills & Strength:

Time to shine up your push press and jerk. Nothing but good can come from this.

In 15 minutes, work up to your heaviest possible Triple, >120% of your Press Max to be certain. To be considered a successfully completed attempt, each triple must be done without dropping the bar.

Fortitude:

• AMRAP in 10 minutes
• 10 hand release pushups
  
• Each set of 10 must be completed without a cessation of movement other than to release the hand from the floor in the quickest way possible.
  
• If you stop at the top? Reward. If you stay at the bottom longer than to release your hands? Reward.
  
• After we demo the movement and you have a chance to practice the pushup, you will not be warned as you continue to accrue ‘rewards’.
  
• Take your time as needed between sets, get it right, get it straight through.
  
• Today’s rewards look a lot like wallballs, if you have to stop and rest whilst you complete your earned rewards? you must rest at the bottom of the squat. If you absolutely MUST rest and stand around during your reward work, you will earn yourself the Grand Prize.

Dessert:

30 Knees to Elbows for time

Food for Thought:

“My optimism wears heavy boots and is loud.”- Henry Rollins

Main Course:

“The Hot Gates” Four Rounds of team work

• 100m Farmers Carry*—> 200m Run–> 100m Farmers Carry*
  
• 10 Jumping Squats/ Per team Mate
  
• 20 KB Swings/ team mate, 55#/35#
• 250m row/team mate
• *One hand carries the KB you are going to swing, one hand carries a Jerry can; Yellow can for women, Red can for men. Each section of the Carry/Run must be completed as a team before you can move on to the next section. )
• All Kettle Bell Swings, Squats and Rows must be completed for the team before the next carry/run can begin, but you may do them in any order and break them among the team: one can row while one does their swings and the other does their squats….etc.

Food for Thought:

Main Course:

Skills & Strength:

Time to shine up your clean & jerk. Nothing but good can come from this.

1-1-1-1-1-1-1

Fortitude:

• “Grace”
• 135 pound Clean and Jerk, 30 reps
  Use 155/135/95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
• Record time and scaling to comments

Dessert:

30 Toes To Bar For Time

Food for Thought:

“My optimism wears heavy boots and is loud.”- Henry Rollins

Chili Smoked Flank with Red Garlic Aioli

What are YOU eating at tomorrow’s open Grill?
It’s BYOB&B (Beverage and Beef, or whatever you like to grill),
bring a folding chair and a side dish if you want to show off your Skillz of Madnezz.

Main Course:

• 500m Row Erg Test
• Damper setting 6
• Shoulder Press
  
  • 75% x 5
  • 85% x 3
  • 95% x >1 (TO FAILURE! This means, for must of us, failure of FORM. Don’t be gluttonous, or your coach will call DROP!… Shoulders are best kept as the original models. . )
  • -rest 5- minutes-
  • 4 x Run 400m  w/ 3 minute rest
    
    • Bmax effort. All out run-for-your-life effort.

Dessert:

5 x 5 Glute Ham Raise for vets

5 x 5 Good Mornings @ 95/65  for ~ 3 month athletes, empty bar for new athletes

Food for Thought:

Ready for Friday Night Open Grill?

Fixed the wee issue with the schedule, please reserve a class space if you’re coming! Bring a folding chair if you plan to chill a bit! Questions? email me.

One day you will wish you trained harder.

Strength & Skill

• Stick your Snatch
• Dynamic effort loads only, >80%
• If you have a functional hip drive:
• Full count at the bottom guided by your coach: We pull together, we stand together. Kinda like Musketeers, only way more badass.
• If you are still finding your hip drive:
• Hang-Power Snatch into overhead-squat, Full count at the bottom guided by your coach.

Fortitude:

• Tabata Time
• Tabata Pullups, Deadhang or Kipping, if you use a band, you may NOT kip. No, not even a little.
• Tabata Ab Mat Situps, must touch ground in-front of our toes, spine perpendicular to the ground at movements apex.
• Tabata B2B Wall Balls, Your ten seconds ‘rest’ will be held in the bottom of the squat, every broken rest gets a run bonus determined by your coach. 

Dessert:

Open your hips, they do no one any good closed.

We want YOU!

To register for HOPE for St. Judes Children’s Hospital, details coming today.

Main Course:

• Deadlift
  
  • 75% x 5
  • 85% x 3
  • 95% x >1 (TO FAILURE! This means, for must of us, failure of FORM. Don’t be gluttonous, or your coach will call DROP!… one of the only times we drop a straight on deadlift, so cherrish it. . )
  • -rest 5- minutes-
  • • AMRAP in 4 Minutes
      
    • Box Facing Burpees, 20/24
    • STRICT: any flopping, counting of questionable reps or snaking earns either a one or two mile run at the end of the workout.

Dessert:

100 Hollow Rocks for time.

Food for Thought:

Main Course:

• BackSquat
  • 75% x 5
  • 85% x 3
  • 95% x >1 (TO FAILURE! This means you will need someone else to HELP YOU stand up on your last rep: if you can complete the rep on your own? Your on your way back down for another. )
  • -rest 5- minutes-
  • • AMRAP in 10 minutes
      
    • 10 lunges out and 10 lunges back
    • 5 ring dips
    • record total rounds and reps of partial round to comments.

Dessert:

30 Toes to bar, if you cant string more than two together, you’re done Record time to comments

Food for Thought: