WORKOUT OF THE DAY
Partner FRAN

Conditioning:
“Partner Fran”

In teams of two, complete for time:
42-30-18:
Thrusters (95/65#)
Pull-ups

Partners complete Thrusters before moving on to pull-ups. Only one partner works at a time. While Partner A works, Partner B must hold their barbell. BARBELLS MAY NEVER TOUCH THE  GROUND DURING THIS WORKOUT. Barbell may be held in any position (back rack, front rack, etc) so long as it does not touch the ground.

June 14

Skill Work:
15 minutes of open skill work. Use this time to perfect the things that you suck at.

Conditioning:
3 rounds for time of
20/14#  medicine ball cleans, 50 reps
Run 800 meters

June 13

Strength:
Chin-ups: 4x Max Effort

Conditioning:
Partner WOD, 7 Rounds

Partner 1 does 10KB swings (32kg/24kg) while Partner 2 holds plank – then switch. 10KB swings plus plank hold each = 1 Round.

Buyout:
TABATA Sit-ups

June 12

Athletes:

Lot of big classes this week, with a lot of new faces! As the Hierarchy family continues to grow, we’ll be growing with it. That’s right, starting next Monday, June 16, we’ll be adding the long-awaited 5:00pm class to the schedule. You’re welcome.

Friendly reminder that all classes are capped at 15 people, which we will be enforcing much more seriously going forward. Nobody likes crowded classes, so do us all a favor and SIGN UP FOR CLASS ON FRONTDESK! In the future, if a class is full, you will not be able to work out if you have not signed up. For those of you that don’t know how to use a computer, signing up is easy on your phone – just save the Hierarchy FrontDesk page to your phone’s homescreen and you’re good to go.

Strength:
8 min EMOM:
2 Snatch Pulls + 2 Snatch (full squat) @ 70-75%

Conditioning:
21-18-15-12-9-6
Power Snatch (75/55#)
Wallballs (20/14#)
25 DU between each set

June 11

Strength:
Floor Press: 3, 3, 3, 3, 3

Conditioning:
3RFT:
400m Row/Run
30 Air Squats
25 T2B
20 HR Pushups
15 Burpees

June 10

Strength:
Pause Front Squat + Front Squat: 2-2-2-2-2-2

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

Conditioning:
10 min AMRAP:
4 Hang Cleans (165/115#)
8 Bar Facing Burpees

“Danny”

Hero WOD: “Danny”

20 minute AMRAP:
30 Box Jumps (24/20″)
20 Push Press (115/75#)
30 Pullups 

June 6

Skill Work:
15 minutes of open skill work. Work on stuff you suck at!

Conditioning:
12 minute AMRAP:
3 Thrusters (135/95#)
6 Front Rack Walking Lunges
9 Burpee Box Jumps (30/24″)

June 5

Strength:
10 minute EMOM:
15 Second L-Sit

Conditioning:
Tabata:
KB Swings (32/24kg)
Deadlifts (205/125#)
Push-ups
Toes-to-Bar

June 4

Conditioning:
5RFT:
5 Wall Walks
20 Box Jumps (24/20″)
30 Double Unders
400m Run

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