A2Z

Monday Oct 1 2018


Sweatshirt order is at the gym. It’s a paper order form, since our website is changing over ,and will close on WEDNESDAY OCTOBER 10. All costs will be charged to your card on file. 

Gymnastics is going to be cancelled this week and starting this month it’s going to switch up a bit.   We will hold three classes a month;  the days and times of the classes will vary to give all members an opportunity to attend a class each month.   Each month will also have a focus on a specific gymnastics movement. Stay tuned this week for the days and times for October’s class offering and focus. 
Have a great Monday!
1.) Every 2:30 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes 
1 Max Effort set @ approx 90% of set session 5RM
*2.) Complete 5 x 5 + 1ME @ approx 90% 5RM of Squat Jerk, Bench Press, Military Press (behind the neck) & Push Press. You can use the same scheme as above if you wish. 
1.) A2Z
14 minute AMRAP
50 Burpees, clap hands behind head while jumping
40 Burpee Box Over 24/20”, step over is allowed both feet must touch box
30 Burpee Pull-up
20 Burpee Muscle Up
10 Burpee Rope Climb
note: clapping of hands is only required for the first 50 burpees
*2.) 5-4-3-2-1
Deadlift 345/245lb
Strict Deficit Handstand Push-up 2x45/1x45
*3.) 10 minute AMRAP 
Bear Hug Sandbag Step Ups on to 4” Jerk Block with cover 150/100lb
*4.) for time
5 rounds
20' Handstand Walk
20 GHD Sit-ups

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^175 rm bs. 12@155
3 MU progressions
115#, 7@105#
Did a bunch of burpees. Crappy multi rack for pull ups and bar muscle ups. Not good 😅
5RM @ 385# 12 reps @ 350#
3 Bar Muscle Ups
175# BS; 8@155#
315 5rep 285 10 reps 7 muscle ups
2 Rope climbs; 305@5rep then 275@6
3MU - 315# for 5 BS
Did all the rope climbs and burpees to finish
7 MU 255# 5RM 9 @ 230
~20 pullups
Up to 170# x 5 BS, 10 at 150#
BS up to 185# cause this hip/glute thing I have going on is still annoying.
BS 155#. 20@140#. Thanks, Karl, for the strategy!!!
4 MU progressions
5RM BS ^ 135#. 13 reps @ 125#
235# 5RM BS
4 reps @205# ME 27 Box over Burpees (Feels great to be back)
30/30 pull-ups
BS >245 / 6 @ 225. / ghd and hs walks for EC
Present
165# B's, 155 9 times
7 Ring Mu
275x5 225x12
20/20 MU. So fat today.
375lb 5 rep. 8@335lbs
BS up to 155# 10 @140#
3 muscle ups
190# 5RM, 5# PR from last time; ghds/bmu from Saturday ✅
3 muscle ups
BS up to 230# (5# PR for 5 rep from last time), sandbag carries and OHS, GHDs/HSW, DL/deficit strict HSPU (used 35’s)
190# 5RM BS / 11 @ 175#
150# 5 rep bs, 135# 12:reps. 17 burpee pullups.
10 Burpee MUs
HBBS Quints: 135 WU, 185 WU, 225 WU, 255, 275, 295, 320# / 10 reps @ 290# = a PR for 10RM! / GHD sit-ups & Bar MUs from Saturday complete in 9:21 with UB Bar MU quints except for the last round of 4-1.
155bs/145@15/17 bpu
5:15 sorry for what I said during burpees ;) The good news is what I did finish was RX ;)
^205 x 5/190 x 9 BS
2 rope climbs (mups)
165# bs 15@155#
5 MU attempts 🙄
Plenty of MUS after the WOD of course. 200# 5RM BS (5# PR)
30 min Spin, 11 rounds: 7 #15 FS (LA)/7 AMSU (on box), & PT.
8 MU progressions 5x205 BS 11 @185
8 real boi MU after the wod. 1000m sandbag carry, 1 OHS every time set down increasing by 1 rep each time. EC #4. Mobility
310#; 12@280#