Saturday August 8, 2020

Saturday August 8, 2020

STRENGTH

2 SETS

200m Suitcase Carry

1:00 KB Front Rack Hold

1:00 Hollow Body Hold

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

30 Russian KBS (35/26)|(26/18)

30 Box Jumps (24/20)

30 Push-Ups

30/25 Cal Bike

(Score is Time)

Friday August 07, 2020

STRENGTH

8-6-6-4-4*

Hang Power Clean

*Start light and build to a moderate weight.

(Score is Weight)

WORKOUT

3 SETS

AMRAP x 4 MINUTES*

5 Hang Power Cleans (135/95)|(95/65)

7 Toes to Bar

9 Up-Down Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)

Thursday August 06, 2020

Thursday August 06, 2020

STRENGTH

EVERY 1:30 x 5 SETS

6 Push Jerks

(Score is Weight)

WORKOUT

4 SETS FOR MAX REPS

1:00 – Push Jerk (95/65)|(65/45)

1:00 – Barbell Rows

1:00 – Front Squats

-Rest 1:00 b/t Sets-

(Score is Reps)

Saturday August 8, 2020

Wednesday August 05, 2020

STRENGTH

EVERY 2:00 x 5 SETS*

10 Deadlift

*Start light and build to a moderate weight.

(Score is Weight)

WORKOUT

FOR TIME

100 Double Unders

80 Sit-Ups

60 Box Step-ups (24/20)

40 Deadlifts (185/135)|(135/95)

20 Burpees

-Hard Cap 15:00-

(Score is Time)

Saturday August 8, 2020

Tuesday August 04, 2020

STRENGTH

ON A 12:00 RUNNING CLOCK…

6 SETS of:

2 Pausing Clean Deadlift* + 2 High Hang Power Cleans + 1 Hang Power Clean

*Athletes will pause

  1. :02 1-inch off
  2. the ground, :02 below the
  3. knee, :02 above the knee before finishing the movement.

(Score is Weight

WORKOUT

5 rounds of:

:45 sec work / :15 sec rest Pull Ups (any) Strict – Kipping – Chest to Bar

2min Rest

:45 sec work / 15 sec rest Assault Bike Calories

(Two Scores Cals+ Reps)

Members or guests that use commercial travel (plane, bus, train) or travel outside the state of ME, VT, NH will not be allowed to drop-in or return to the gym, inside or outside, until one of the following has been achieved:

1) 7-day quarantine + taking a COVID test after 7 days + receiving a negative test prior to returning to class and bringing a copy of the negative test results that we will keep on file for a minimum of 30 days.
2) 14-day quarantine.