Our birthday week is here! Make sure you mark your calendars for the 300 Challenge + 5th Birthday Bash going down this Saturday! Heat 1 of the 300 Challenge kicks off at 9:20am! Details and heat sign up for the 300 Challenge can be found >HERE<. Tacos, beer, games, and the waterslide will get rolling at 11ish for our Birthday Bash so stick around and bring a friend.
No, you don’t have to do the 300 to enjoy the festivities but…
Monday 8/22
A) E2MOM x 10 min (5 sets):
2 push jerk + 1 split jerk
*Start at 65% push press and work up to heavier than 8/15. Pause 1-2 sec on catch of each jerk.
B) For time:
– 1000/800m row
followed immediately by . . .
Three rounds of:
– 30 double unders
– 20 KB swings (70/53, 53/35)
– 10 strict handstand push-ups
*Scale HSPUs with a strict box HSPU or DB L-seated presses.
Tuesday 8/23
A) E3MOM x 12 min
– Back squat x 5-6 reps @ 75-80%
B) EMOM x 12-16 min (6-8 sets)
E: 5-10 burpees
O: 5 power cleans
C) 2 sets:
– 30 banded good mornings
– 20 banded hamstring curls
*Burpee rep number should be kept as high as possible.
*Power cleans should be as heavy as possible while maintaining TnG rhythm.
Wednesday 8/24
A) E2MOM x 18 min (9 sets)
Sets 1-3: 3 high hang snatches @ 50-60%
Sets 4-6: 2 hang snatches @ 60-75%
Sets 7-9: 1 snatch @ 75-90%
*Pause 1-2 seconds in each position before starting movement.
B) 10-8-6-4-2 reps of
– power snatches (115/75, 95/65, 75/45)
– overhead squat
– box jump – step down (24/20”)
*Sub front squat if mobility is an issue.
Thursday 8/25
A) 3 sets:
– 8 Romanian deadlifts @ 30X1 tempo
– R30S
– 8-10 bent over DB rows @ 21X1
– R30S
– 60 sec prone plank hold
– R1-2M
B) Every 90 seconds, for 18 minutes (4 sets):
Interval 1 – 200m run w/ sandbag
Interval 2 – (1 muscle-up + 2 ring dips) x 3-6 reps
OR 6-12 strict supinated pull-ups + 6-12 ring dips
Interval 3 – 45 seconds max distance handstand walk in 45 Seconds
OR 20 NTW handstand shoulder touches
OR 45 sec handstand hold (NTW or regular keeping midline tight)
Friday 8/26
A) E2MOM x 20 min (10 sets)
Sets 1-3: 3 high hang cleans @ 50-65%
Sets 4-6: 2 hang cleans @ 70-80%
Sets 7-10: 1 clean @ 85, 90, 95, & 95+%
*Take only 1 more try if needed to find max.
B) 3 sets for efficiency:
– 6-8 strict T2B @ 3210 (absolutely no swing)
– 40ft overhead BB lunges (heavy but UB – build every set)
– 8 tire flips (fast and efficient)
*Rest as much as needed to perform all movements to best of ability.
Saturday 8/27 (no regular classes)
300 Challenge + 5th Birthday Bash!
9am – 3pm
Sunday 8/28
8am Endurance