Dom Dom

Monday Jan 15 2018


Another week is upon us and what are you going to do to make it better than the last? Are you going to sign up for the Ice Bowl? Are you going to sign up for the 21 Day Fasting Challenge? Are you going to show up to the gym every day this week? Choose something so when you rise this morning instead of dreading another Monday you can be excited about what you've got in front of you. Or something like that:) Anyways, if you're planning to sign up for the Ice Bowl you need to be signed up by today to get that awesome Ice Bowl shirt in the guaranteed correct size and if you're planning on signing up for the 21 Day Challenge you have until Friday to get your name on the board by the front desk. Hope you all had a fine weekend and are ready for a super fun week of competitive exercise!
Yo Monday!
1.) Every 2 minutes for 10 minutes 6 Strict Press @ approx 70% / 10 Bent over Dumbbell Row (adding weight each round)
2.) Dom Dom
14 minute AMRAP
21 Thrusters 75/55lb
15 cal Row
9 Burpee Box Overs 24/20" (handsies and toesies)
then 
7 minutes to establish 3RM Clean
note: clean is touch n go but you can rest in front rack or hang just not on the floor
*3.) EMOM for 8 minutes 3 position Snatch (HH,H,F) @ approx 65%
*4.) 100m (20m increments) Dumbbell Farmer Carry 100/80lb
10 Dumbbell Deadlift 100/80lb
80m Dumbbell Farmer Cary
8 Dumbbell Deadlift
60m Dumbbell Farmer Cary
6 Dumbbell Deadlift
40m Dumbbell Farmer Cary
4 Dumbbell Deadlift
20m Dumbbell Farmer Cary
2 Dumbbell Deadlift
*5.) 3 rounds
50 cal Assault Bike
50 Wallballs
rest 3 minutes
*6.) 3 rounds N.F.T.
10 Reverse Hyper
20 Back Extension
30 Alternating Single Leg Dumbbell Deadlift
*7.) Barbell Quad Smash 6 minutes each leg
Hamstring Lacrosse Ball Smash 6 minutes each leg, sit on a box
Barbell Calf Smash 6 minutes each leg, put 25's on a bar sit on your butt and roll
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3+1 bbo. ^125# clean triple
65# SP. 85# snatch Emom
55# thruster 15# dumbbell. 2 rounds and 2 cal row 45# clean
4+ 7 thrusters
175# 3RM Clean.
3+15 thrusters. RX
SP 55#. Cleans to 105#
55# SP 25#DB
2rnds + 1CAL #165 Clean x 3 43 DU PR Practice
3+ 15 thrusters
Failed complex- 2/3 @ 265#
3 + 7 thrusters
125# clean complex—55# SP—40# DB
3 rds + (21, 15, 1), #205 3rm clean; #85 DB farmers/DB DL extra credit
3 + 5 thrusters 185 cleans
2rds + 3 cal row
Hell on wheels.
3 + 20 thrusters rx
60# SP; 120# cleans
3 + 14 Thrusters
75# SP. 165# Cleans
4 plus 14 thrusters RX sp 105 60bor
4+21 thrusters
Sp 80. Clean 170.
3 rds + 8 thrusters
115# Cleans
Front rack lunge in place of thrusters (knee)
3 + 11 thrusters 65#
155# 3 RM cleans
155# Cleans; SP to 75#
3 rds + 15 thrusters
165# cleans, 100# SP, @P
3 + 1 cal. 185# cleans
SP @ 105#. Worked on HS Walk. A few L sit rope climbs. Fun night of fitness
2+6 BBO, should have moved faster to the box! 🤦🏼‍♀️
3RM @ 115. SP @ 60. Full, fun day!
3 rounds RX. 120lb clean, 2/3 at 125. If I just paused I would have had the 3rd
Press 55-75lb, 5-25lb db
3 + 7 thrusters....185# 3RM clean
SP at 135#
4+2 Cals / 260lb cleans
3rds + 17 thrusters RX
SP 60# ... 95# 3rm cl
3 + 21 thrusters
3 cleans @115#...SP @60#
4+1 thruster
3 cleans @ 135; 3 pos snatch @ 85#; SP @ 65#
4 + 8 thrusters
SP 70#, 3 cleans at 135#, snatches 85#, DL/push-ups up to 205#
3+ 17 thrusters RX
135# Clean and 70# SP
3 rounds + 4 Thrusters
145# cleans, 95# SP
4+12 thrusters
So 105#. TNG 205#
3 + 4 BBO Rx
4 + 16 thrusters
115# cleans; 70# SP
4+4 thrusters #235 115 SP/55BOR
55# press, 20# db. 2rds+6cal, rx.115# 3 rmax cln
4 rounds + 6 cals / 230# clean triple
First round of thrusters UB, remaining rounds were 11-10. Cleans: warm-up singles @ 135 & 185. UB Triples @ 215 and 230# / Strict press @ 125# for all rounds / DB BOR with 45, 50, 55, 60, and 65# dumbbells / *3.) @ 155#
Clean 165
3 rounds +12 thrusters RX, #55 Strict press
#100 3 rep cleans, E.C snatch #55
3rds + 2 BBO
165# TnG cleans Snatches
3 + 1 cal
Failed last clean at #135, SP #70
3+18 thrusters rx
SP@65# 3 cleans @ 115#
3R + 14 Th**
**scl'd @#45->17.5 DB/16" box (thr to box too 🙄); SP@#47 & DB BOR @#20/25/30×3; MWOD knee therapy
3 + 21 Thrust
215 Power cleans , 125 SP
4 + 8 Thrusters Rx
165# cleans
4 rds + 3 thrusters
215# cleans