“Goat Day”
On the minute X 20
Odd minute—movement 1
Even minutes—movement 2

Goat is slang for a movement that challenges us.
Choose two movements that challenge you and work on them consistently for the 20 minutes.  This is not all out intensity—but consistent effort and correct movement.

Happy Goat Day!

Three position squat snatch
Build to a heavy

Then...

5 Minute AMRAP
Buy in 30X10 m shuttle sprints
AMRAP in remaining time:
3 squat snatches 115/75
6 lateral bar burpees

Rest 5 minutes

5 Minute AMRAP
Buy in 30X10 m shuttle sprints
AMRAP in remaining time:
3 squat snatches 115/75
6 lateral bar burpees

Today is the last day to do 18.1!!

5 Rounds

1:00 calorie row
1:00 wall balls 20/14
1:00 double unders
1:00 rest

Your score is total number of reps.  Count reps for each round.

AMRAP 20 minutes

3 kettlebell swings 53/35

3 hand release push ups

3 calorie row

Add three reps each round

OR—-

18.1 

(Friday’s post)

18.1
AMRAP 20 minutes
8 toes to bar
10 dumbbell hang clean and jerks 50/35
14/12 calorie row

Scaled:
8 knee ups
10 dumbbell hang clean and jerks 35/20
14/12 calorie row

Please note that we will only be open at 8 am tomorrow.  No 5 pm class.  Thanks for your understanding!

“Goat Day”
On the minute X 20
Odd minutes: Movement 1
Even minutes:  Movement 2

Goat is slang for a movement that challenges us.  Examples: double unders, pull ups, overhead squats, handstand push ups.  These are teh best days to turn perceived weaknesses into strengths.  No better way to do that than to practice..today is the day!  We don’t improve our technique with a high heart rate—that’s what we refer to as training.  Today is geared toward practice—dialing in our mechanics with a controlled heart rate.  Choose two goats to work on and alternate between them on the minute.  Choose an appropriate rep scheme for each movement that keeps things in teh practice intensity range.

Friends—the first workout of the Open will be announced tomorrow. (If any of you don’t know and want to know what the Open is, just ask!) The plan is to have someone slightly OCD create a nifty grid on the board to track the workouts. The Open workouts will be posted on the blog each Thursday night. You will have until the next Thursday night to complete the workout. You may do a scaled version, of course and that will be posted as well. At the end of the five week Open, winners will be determined and there may or may not be spectacular prizes awarded.

AMRAP 4 minutes
27 calorie row
27 wall balls 20/14
27 chest to bar pull ups

Rest 4 minutes

AMRAP 4 minutes
21 calorie row
21 wall balls 2014
21 toes to bar

Rest 4 minutes
15 calorie row
15 wall balls 20/14
15 pull ups

Power snatch
build to a heavy 2

For time:
20 burpee box jump overs 24/20
30 power snatch 75/55
40 overhead squat 75/55
200 double unders

Due to the holiday tomorrow, we will only be open at the 5 pm time.

Teams of 3:
AMRAP 20 minutes
12 calorie row
8 burpees
4 clean and jerks (115/85)**

Each member of the team completes a full round in turn.  Weight on the barbell increases by 20/10 pounds at the end of each three person round.

Mighty Mouse

AMRAP 18

30 thrusters 95/65
30 box jumps 24/20
30/25 calorie row
30 toes to bar

30-25-20-15-10
Russian kettlebell swings 70/53
Abmat sit ups
10 m shuttle sprints

AMRAP 3 minutes
21/15 Calorie row
21 Lateral over the rower burpees
Max overhead squats 75/55

Rest 3 minutes

AMRAP 3 minutes
18/13 Calorie row
18 Lateral over the rower burpees
Max overhead squats 95/65

Rest 3 minutes

AMRAP 3 minutes
15/11 Calorie row
15 Lateral over the rower burpees
Max overhead squats 115/75

Rest 3 minutes

AMRAP 3 minutes
12/9 Calorie row
12 Lateral over the rower burpees
Max overhead squats 135/95

AMRAP 15
15 hang power cleans 135/95
21/15 calorie row
15 chest to bar pull ups
60 double unders

Deadlifts
Build to a heavy 3

AMRAP 7
Walllballs 20/14
On the minute—5 deadlifts 225/155

Note:  Due to a conflict at 5 pm, we will be open at 4 pm until 5 pm.

Strength:

Build to one rep max clean and jerk

Then:

10 minute AMRAP

50 lateral barbell burpees
100 double unders
30 clusters 115/75

Cluster is a squat clean into a thruster

AMRAP 3 minutes
50 foot walking lunge (body weight)
35 abmat sit ups
Max calorie row

Rest 3 minutes
AMRAP 3 minutes
50 foot walking lunge (30s/25s)
35 abmat sit ups
Max calorie row

Rest 3 minutes
AMRAP 3 minutes
50 foot walking lunge (40s/30s)
35 abmat sit ups
Max calorie row

Rest 3 minutes
AMRAP 3 minutes
50 foot walking lunge (50s/35s)
35 abmat sit ups
Max calorie row

18 min AMRAP
18/12 calorie row (or 45 seconds on the bike @ 80%)
15 wall balls 20/14
12 alternating dumbbell (or kettlebell) snatches 50/35
9 toes to bar

Push press
5 sets of 3

For time:
50/35 calorie row
40 kettlebell swings 50/35
30 push press 115/75
40 kettlebell swings 50/35
50/35 calorie row

“Onesies”
Athletes choose 1 from each section

Weightlifting:
1RM deadlift
1RM benchpress
1RM back squat

Gymnastics:
Max reps strict pull ups
Max reps weighted pull ups
Max reps muscle ups
Max reps strict hand stand pushups

Conditioning:
500 m row
400 m run

4 rounds
60 double unders
30 abmat sit ups
30 kettlebell swings 53/35