Jul 2017
EMOM 10 Min 1 – Double Kb Front Rack Step-ups x12 36/22# Min 2 – Double Unders x40 Rest 5 minutes EMOM 10 Min 1 – Turkish Get-up x1/arm – Heavy Min 2 – HSPU (strict) xME UB (sub w/ seated DB Press x10) Magnitude Macros – Green
Jul 2017
3 Rounds for total time of: Run 800m 21 Dead Lift 185/125# 18 Push-Up 15 Weighted Abmat Sit-Up 25/15# Rest 2 minutes after every round. Magnitude Macros – Blue
Jul 2017
In teams of 3… As fast as possible: 200 WallBall 20/14# 150 DB Snatch 50/35# 100 Pull-Up 50 Box Jump 24/20″ Row for Max calories Note: Only two athletes may work at a time, one always rowing. Athletes may switch positions at any time, however, movements must be completed in order. Score is total calories upon completion of all other movements. Magnitude Macros – Blue
Jul 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. Back Squat – Week #6 Set #1 – 3 Back Squats @ 80% of 1RM Back Squat Set #2 – 1 Back Squat @ 85% of 1RM Back Squat Set #3 – 3 Back Squats @ 80% of 1RM Back Squat Set #4 – 1 Back Squat @ 88% of 1RM Back Squat Set #5 – 3 Back
Jul 2017
4 Giant Sets of: DB Bench Press x15 BB Bent-over Row x10 Ring/Bar Dips x10 Chin over Bar Hollow Hold x10 sec Rest 90 seconds Use a load that will challenge you with each movement. Chin over bar hold will be performed with a pronated grip (palms away). Magnitude Macros – Green
Jul 2017
Weightlifting Wednesday EMOM 12 Snatch x 3 @ 70% Wall Facing Handstand Hold x20 sec Rest 3 minutes EMOM 10 C & J x2 @ 70% Wallball x12 Magnitude Macros – Blue
Jul 2017
3 Rounds of: Station 1 – 30 Double Under + 5 Strict Chin-Up Station 2 – 5 Burpee + 5 KB Swing + 5 Box Jump 70/44#, 24/20″ Station 3 – Row for Cals Note: Each round consist of 3 stations. Each station is 2 minutes of work, followed by 1 minute of rest. Treat the first two rounds as an AMRAP, cycling through for max repetitions. Score is
Jul 2017
For time: 21 Overhead Squat 95/65# 21 Toes to Bar Run 400m 15 Overhead Squat 15 Toes to Bar Run 800m 9 Overhead Squat 9 Toes to Bar Run 1 mile Magnitude Macros – Blue
Jul 2017
In teams of 3… For time: 150 Pull-Ups 150 Push Press 95/65# 4,500m Row 25 Minute Time Cap * Only two athletes may work at a time, partition work however. Starting at the 5 minute mark, and every 5 minutes thereafter (5,10,15, etc…), as a team run 100m. On this run, a 20# medball and 45# plate must make the journey. Partition workload to any of the three athletes.
Jul 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. Back Squat – Week #5 Wave #1 Set #1 – 5 Back Squats @ 73% of 1RM Back Squat Set #2 – 3 Back Squats @ 78% of 1RM Back Squat Set #3 – 1 Back Squats @ 83% of 1RM Back Squat Wave #2 Set #4 – 5 Back Squats @ 78% of 1RM Back Squat Set #5
Jul 2017
A. 3 Supersets of: 20 second Wall Facing Handstand Hold 20 second Ring Support Hold Rest 60 seconds B. 3 Giant Sets of: 75 Double Under 20 Close Grip Bench Press (1/2 BW) 20 Ring Row 15 Strict Knees to Elbows Rest 60 seconds Magnitude Macros – Green
Jul 2017
For max reps, complete the following: With a 4 minute clock: Run 400m Max Power Snatch (73% of 1RM Snatch) Rest 4 minutes With a 4 minute clock: Run 400m Max Power Clean & Jerk (73% of 1RM C&J) Rest 4 minutes With a running clock: Run 400m Max Overhead Squat (73% of 1RM Snatch) Magnitude Macros – Blue
Jul 2017
“Glory” In teams of 3… 3 rounds for time: 50 Medball clean 20/14# 50 Pull up 50 Box jump over 24/20″ 800m Run Note: Only one athlete may work at a time. One athlete must be holding double kb’s (53/36#) in front rack position for any reps to count. One athlete will remain at idle. All three athletes perform the run. Magnitude Macros- Blue
Jun 2017
Teams of 3… AMRAP 20 30 Deadlift 225/155# 30 Push Ups *200m Run *Only one athlete may work at a time. In order to change out, another teammate must run 200m. One teammate will remain idle throughout. score is total reps accumulated. Magnitude Macros – Green Magnitude Scoop Our 4th of July holiday class schedule is as follows: Regular Saturday schedule, Sunday closed, Monday 9:00am class and open gym period
Jun 2017
Back Squat – Week #4 Wave #1 Set #1 – 5 Back Squats @ 70% of 1RM Back Squat Set #2 – 3 Back Squats @ 75% of 1RM Back Squat Set #3 – 1 Back Squats @ 80% of 1RM Back Squat Wave #2 Set #4 – 5 Back Squats @ 75% of 1RM Back Squat Set #5 – 3 Back Squats @ 80% of 1RM Back Squat Set
Jun 2017
3 rounds of: Row (cal) Toes to bar KB Swing 53/36# Push Press 75/55# Box jump 20” (for everyone) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best
Jun 2017
Weightlifting Wednesday A. Muscle Snatch+Sotts Press+Snatch Balance 5×1+1+1 B. EMOM 7 1 Snatch Pull + 1 Snatch @70% C. “Isabelle” For time: 30 Snatch (any style) 135/95# Compare to 8/10/2106 Magnitude Macros – Green
Jun 2017
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. “Daniel” For time: 50 Pull-Up 400m Run 21 Thruster 800m Run 21 Thruster 400m
Jun 2017
A. 3 Giant Sets of: Bench Press x15 Band Pull Apart x35 Banded Pulldowns x35 Rest 60 seconds B. In 5 minutes… 30 Burpee Max Calorie Row with time remaining Score is total calories. Magnitude Macros – Green
Jun 2017
In teams of 3… AMRAP 20 10 Power Snatch 75/55# 10 Box Jump Over 24/20″ Overhead Plate Hold 45/25# * Only two athletes may be working at a time, one always performing the overhead plate hold. Athletes may switch positions as often as the wish. Once plate is lowered from above head, no reps can be completed by other athlete. One athlete will always be at rest. Score is
Jun 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. Week 3 Wave #1 Set #1 – 6 Back Squats @ 66% of 1RM Back Squat Set #2 – 4 Back Squats @ 71% of 1RM Back Squat Set #3 – 2 Back Squats @ 76% of 1RM Back Squat Wave #2 Set #4 – 6 Back Squats @ 71% of 1RM Back Squat Set #5 – 4
Jun 2017
For time, complete sets of: Abmat Sit-Up 50-40-30 Push-Up 40-30-20 Pull-Up 30-20-10 * Run 400m before every round. Magnitude Macros – Blue Magnitude Scoop What do you get when you take a sandy volley ball court, a medicine ball, and a group of highly motivated individuals looking for some fun “outside the box”??? You get HooverBall!!! This Sunday at 9:00am, we will be meeting down at Coast Guard Hill
Jun 2017
Weightlifting Wednesday A. In 10 minutes, work up to a heavy complex of: Clean Dead Lift + Hang Power Clean + Front Squat + Clean (squat) B. Jerk Balance 3×3 – Empty bar 3×3 – Up to 50% of 1RM Jerk C. Tall Jerk 3×3 – Empty Bar 3×3 – Up to 50% of 1RM Jerk D. Split Jerk 2-2-2-2 Magnitude Macros – Green
Jun 2017
EMOM 6 16/11 Cal Row 16 Wallball 20/14# Rest 2 minutes EMOM 6 14 Box Jump 24/20″ 14 Toes to Bar Rest 2 minutes EMOM 6 12/8 Cal A. Bike 12 One Arm DB Snatch 50/35# (alternating) Magnitude Macros – Blue Magnitude Scoop What do you get when you take a sandy volley ball court, a medicine ball, and a group of highly motivated individuals looking for some fun “outside
Jun 2017
A. 4 Giant Sets of: Bench Press x10 Band Pull Apart x20 Banded Pulldowns x20 Rest 60 seconds B. AMRAP 6 25 Double-Under 7 Burpee Score is total reps. Magnitude Macros – Green
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