March 30 2020

If you can, be at the gym at noon today (Saturday). We'd like to get everyone back into the competitive vibe so we'll all be hitting a workout "Open Style" with judged and heats first, then we'll have some extra programing for you to work on afterwards.


BSG

RX Variation

200ft HS walk (needs to be in 10ft increments)

20 DB Box Step Overs; 24/20

Row 1k

12 min time cap


If you have HS walking, but 200ft is too much at a time

3 RFT

50ft HS walk

10 DB Box Step Overs; 24/20

row 300m

12 min time cap


If you do not yet have HS walking

100ft OH Walking Lunge; 95/65

20 DB Box Step Overs

Row 1k

12 min time cap


Then.. Choose your poison


BSG Gas Tank

A. Run 200m, x5 sets

rest 1 min bet sets, rest 4 min before advancing

B. Row 250/200m, x5 set

rest 1 min bet sets, rest 4 min before advancing

C. Ski 250/200m, x5 sets

rest 1 min bet sts


BSG Strong as S***

A. 2 position snatch; floor then mid-thigh 2 sets @ 75%, 2 sets @ 80%

B. 2 Position Clean; floor then mid-thigh 2 sets @ 75%, 2 sets @ 80%

C. 6 sets;

2 box squat @ 80%; rest 30 sec

3 Broad Jump as high and as far as possible!; rest 2:30




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Monday September 21, 2020

BSG A. Squat Clean; 4 Singles @ 80-95% of 1RM B. Back Squat; 5, 4, 3; rest 2-3 min bet sets + 3 Sets 4/2 Ring Muscle Ups 12 Clean and Jerk 135/95 4/2 Ring Muscle Ups - rest 2 min bet sets + For Time 5

Saturday September 19 2020

Noon tomorrow! BSG 7 Min AMRAP 3-6-9-12-15-18-etc.. Thrusters; 100/65 C2B Pullups + EMOM x8 Min; 1 Power Clean @ 77-82%

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