August

4:00p Open Gym 5:00p Kettlebell Club 5-7P Weightlifting Club 7:00p Powerlifting Club [youtube]1eQuFtPj3eU&list=UUxwBd66-y7zNCwaP8Y6Bwhw&index=4[/youtube]

For load: Front Squat 2-2-2 (rest 1:30) AMRAP 5:00 Burpee (touch 6″ above reach)  ~rest 2:00~ AMRAP 4:00 Ring Muscle-ups  ~rest 1:00~ AMRAP 3:00 Handstand Push-up  ~rest 1:00~ AMRAP 2:00 Chest to Bar Pull-up  ~rest 1:00~ AMRAP 1:00 Hand Release Push-up “Anything I’ve ever done that was ultimately worthwhile initially scared me to death.” ~Betty

3 rounds for load: 2 Power Clean + 2 Push Press (rest 1:30) “Fight Gone Bad“ 3 rounds for total reps: 1:00 Wallball 20/14 1:00 SDHP 75/55 1:00 Box Jump 20″ 1:00 Push Press 75/55 1:00 Row for calories 1:00 Rest “There are many ways of going forward, but only one way of standing still.”

For load: Snatch 2-2-2 (rest 1:30) AMRAP 8:00 8 Burpees 8 Toes to Bar 8 Box Jumps 24″/20″ ~then~ 6:00 to establish: 1RM Overhead Squat “A friend is someone who gives you total freedom to be yourself.” ~Jim Morrison

12-2p Open Gym

For load: Thruster 2-2-2 (Rest 1:30) For time: 40-30-20-10 Chest to Bar Pull-ups Hand Release Burpees “The secret of getting ahead is getting started.” ~Mark Twain

4:00p Open Gym 5:00p Kettlebell Class 5-7p Weightlifting Club 7:00p Powerlifting Club

For load: Back Squat 2-2-2 (Rest 1:30) 5 rounds for time: 7 Squat Clean 155/110 14 Kettlebell Swings 53/35 “Don t ever promise more than you can deliver, but always deliver more than you promise.” ~Lou Holtz

For total Reps: Every 1:00 for 10:00 Muscle-ups (start every min w/ 20 Double Unders) “JT” For time: 21-15-9 Handstand Push-up Ring Dip Push-up “It is easy to be brave from a safe distance.” ~Aesop

For load: Clean 2-2-2 (rest 1:30)  For time: 30 Wallballs 20/14 15 Power Snatch 115/75 30 Wallballs 12 Power Snatch 135/95 30 Wallballs 9 Power Snatch 155/110 “Pain is a requirement of life, get acquainted.” ~CS