(479) 644-8108

Saturday Sept 1st

Labor Day Hours – Open Gym format 7am-12pm
Tuesday Sept 4th – Rest Day closed. No open gym

WOD

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Week 21

Week 21

Olympic Work
A. Power clean
Work to 7 Heavy Singles, use last cycles Power Clean work as a reference

B. 3 Position Snatch, working top to bottom
Light to moderate, this is mostly position work

C. Push Press
5×5 @ 78% – this is a build off last weeks. If you didn’t do last weeks, do that set first

Strength
A. Back Squat
4×2 @ Moderate to Heavy Load. Not looking for a max, just a solid 2 rep.

B. Deadlift
4×9 @ 60%

CVE
Each for time:
150 II Unders
1 Mile Run
50 Cal Bike
Rest 2 minutes between each

Gymnastics
Within 10 minutes, perform unbroken muscle up sets:
1-2-3-4-5-6-7
If you fail an unbroken set, start back at 1
Option 2
10 minutes working on linking muscle ups.
Use a box or do negatives. Work transitions on a box.

Mobility
200m Light row before each movement:
1 Minute of a squat Hold
1 Min on each leg: Entire Hip capsule mobility from lunge.
Entire Iron Scap Protocol

Thursday August 30th

WOD
5 RFT of
10 Deficit HSPU 4″/2″
10 Deadlifts 255/175
Run 400m
10 Alternating Pistols
10 Alternating KB Snatch *choose load
1 Legless Rope Climb

Time Cap 32:00

While this is a little longer workout, reps are smaller in number. pick a load on the wl movements that you can go UB on.

FX
4-5 Rounds
10 DB OH Press/Pike/HR PU
10 Deadlifts
Run 400m
15 Lunges
10 Alt DB Snatch Choose load
1 RC Floor to standing or 5 Strict Ring Rows

Wednesday August 29th

Save the Dates
Sept 8th – luluemon event 8;00am
Oct 13th – 10 year Anniversary event

Monday Sept 3rd Labor Day – Hours 7am-12

WOD
BB/Strength
Shoulder Press
2×3
Push Press
2×2
Push Jerk
2×1
Split Jerk
3×1

Conditioning

21-15-12-9-6-3 reps of
Thursters 95/65
Toes 2 Bar
Time Cap 12:00

FX
21-15-9 -6-3 rep
Thrusters
Core

Tuesday August 28th

Save the Dates
Sept 8th – luluemon event 8;00am
Oct 13th – 10 year Anniversary event

Monday Sept 3rd Labor Day – Hours 7am-12

WOD
BB/Strength
With a 2:00 EMOM style clock
Back Squat
10-2-10-2-10-2
10 reps @ 65%+/-
2 reps 88%+/-

Conditioning
4 Rounds of
2:00 to complete
5/3 Muscle Ups /
Run 200m
Max Reps MU
Rest 3:00

5 C2B Pull Ups + Max C2B PU
10 Pull Ups + Max Rep PU
10 Pull Ups or Ring Rows + Max Jumping PU/Ring Rows
For this workout focus on dialing in that cycle rate for your butterfly C2B or PU. If your MU are 1 come down, attempt to link a double then take off out the door for the run. Work some attempts at efficiently linking multiples ie return to bottom of dip before pushing away. Looking for at least :30 when you come in the door

Week 21

Week 21

Olympic Work
A. Power clean
Work to 7 Heavy Singles, use last cycles Power Clean work as a reference

B. 3 Position Snatch, working top to bottom
Light to moderate, this is mostly position work

C. Push Press
5×5 @ 78% – this is a build off last weeks. If you didn’t do last weeks, do that set first

Strength
A. Back Squat
4×2 @ Moderate to Heavy Load. Not looking for a max, just a solid 2 rep.

B. Deadlift
4×9 @ 60%

CVE
Each for time:
150 II Unders
1 Mile Run
50 Cal Bike
Rest 2 minutes between each

Gymnastics
Within 10 minutes, perform unbroken muscle up sets:
1-2-3-4-5-6-7
If you fail an unbroken set, start back at 1
Option 2
10 minutes working on linking muscle ups.
Use a box or do negatives. Work transitions on a box.

Mobility
200m Light row before each movement:
1 Minute of a squat Hold
1 Min on each leg: Entire Hip capsule mobility from lunge.
Entire Iron Scap Protocol

Monday August 27th

WOD
Rest Day
Active Recovery
5am-6:45am
11-1pm
5pm-6:30pm

Use open gym to sharpen the sword. Work on deficiencies. Make weaknesses your strength, or just work on active recovery and mobility.

Saturday August 25

Warm Up

Skill- MB Clean

Team WOD

“Deck of Cards”
Hearts – Weighted Box Steps Overs
Clubs- Push Ups
Diamonds-MB Cleans
Spades-KB Deadlift

Joker- 200m Team Run

Game
Dodge Ball City

Sunday Aug 26th

Save the Dates
Sept 8th lululemon community event 8am
Oct 13th 10 Year Anniversary Party

WOD
EMOMx20
Odd – 3 Bench Press climbing to 78%+/-  of 1 RM
Even- Clean Cluster Climbing to 78%+/-  of 1 RM of your lowest lift

Cluster = 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat

AMRAPx7
10 OHS 95/65
30 II Unders

FX
EMOM
Odd- Bench Press moderate load
Even- Clean Cluster 1 PC+ 1 HPC+1 Front Squat

AMRAPx7
7 OH Lunge
20 II Unders or 35 Single Unders