Announcement

Happy Birthday Angela Fusaro and Nicole Lee!!

Strength – Back Squat (1×10)

– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

Workout – Metcon (Time)

APOLLO CREED

3 Rounds
15/12 Calorie Assault Bike
20 V-Ups
15/12 Calorie Assault Bike
20 Toes to Bar

TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 minutes

SCALED
3 Rounds
12/10 Calorie Assault Bike or Echo Bike
20 Abmat Sit Ups
12/10 Calorie Assault Bike or Echo Bike
20 Hanging Knee raises

Accessory – Warm-up (No Measure)

3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down

Strength – Snatch (1×3)

Hang Squat Snatch:
– Establish a 3 RM for the day

Strength – Snatch Grip Deadlift (3×3)

3 Snatch Deadlift x 3 Sets @90% 1RM Snatch

Workout – Metcon (4 Rounds for reps)

ROCKY IV

AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Snatches (115/80)
Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar

TARGET SCORE
Target number of Reps each set:
Sets 1 & 3: 70+ reps
Sets 2 & 4: 30 reps

Minimum number of reps before scaling:
Sets 1 & 3: 18+ Reps
Sets 2 & 4: 10 reps

AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders OR Plate Hops

Rest 2 Minutes

AMRAP 2 Minutes
10 Alternating Dumbbell Snatch (light)
Max Burpee Over Dumbbell

Rest 2 Minutes

AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders or Plate Hops

Rest 2 Minutes

AMRAP 2 Minutes
10 Alternating Dumbbell Clean and Jerk (light)
Max Burpee Over Dumbbell

Workout – Metcon (No Measure)

PART A

EMOM x 12
1- Reverse Fly
2- BOR
3- Shoulder Fly
4- Rest

PART B

EMOM x 18
1- Push-ups
2- Bench
3- Rest
4- Sit-ups
5- Plank
6- Rest

Announcement

Happy Birthday Cameron Starr!!

Workout – Metcon (AMRAP – Rounds and Reps)

DINNER ROLLS

5 Sets:
AMRAP 2:00
12/10 Calorie Assault
50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
Max Strict Pull-Ups
-Rest 2:00 between sets-

TARGET SCORE
Score is number of Strict Pull-Ups each set.
Target number of Reps each set: 12+ reps
Minimum number reps before scaling: 6 reps

Scaling Option
5 Sets:
AMRAP 2:00
10/8 Calorie Assault
10 Single Dumbbell Step Ups (20in)
Max Ring Rows
(Rest 2:00 between sets)

Announcement

Happy Birthday Monique Balthazar!!

Workout – Metcon (AMRAP – Rounds and Reps)

BLACK FRIDAY

AMRAP 14 Minutes
60/48 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9′)
30 Power Cleans (135/95)
20 Muscle Ups or Burpee Pull-Ups

TARGET SCORE
Target number of Reps: 130+
Minimum number reps before scaling: 115

Scaling Option
AMRAP 14 Minutes
30/24 Calorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Pull-Ups – Accessory

Accessory – Warm-up (No Measure)

Seated Double DB Shoulder Press
3 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

Accessory – Warm-up (No Measure)

Weighted Glute Bridges
5 sets: 20 reps; unloaded or holding a plate or DB