WORKOUT OF THE DAY
September 9

Skill Work:
Pistols: Use boxes and bands to assist with learning the movement and your balance point. Perform at least 3×5 on each leg. If you are able to perform pistols do them weighted with a kettlebell.

Conditioning:
30 Pistol Buy-in

Then, 5RFT:
15 Deadlifts (185/125#)
5 Hang Power Cleans

30 Pistol Buy-out

 

September 8

Strength:
Push Jerk: 3-3-3-3-3 @ 75-80%

Conditioning:
12 min AMRAP:
9 Overhead Squats (135/95#)
12 T2B

NO OPEN GYM SUNDAY

There will be no Open Gym on Sunday, September 7. Go Skins!

September 6

Partner WOD:

In teams of 2, for time:

100 Push Press (115/75#)
100 Wallball Sit-ups
100 Box Jumps
100 Over-the-bar Burpees

September 5

REMINDER: HIERARCHY SUMMER SOCIAL TOMORROW!

Join the Hierarchy coaches and athletes at 8:00pm tomorrow night at Southern Hospitality as we celebrate this summer with everything that made it great: fitness, friends, and Jameson.

CFH athletes will get drink specials until 10:00pm–$5 Fireball shots and $6 rail drinks. See you there!

Strength:
Back Squat: 10, 10, 10

Conditioning:
7 min AMRAP:
3 Hang Cleans (165/115#)
9 Pull-ups

September 4

Strength:
DB Deadlifts: 3 x 15 (Heavy!)

Conditioning:
25 KB Swings (32/24kg)
10 DU
400m Run
20 KB Swings (32/24kg)
20 DU
400m Run
15 KB Swings (32/24kg)
30 DU
400m Run
10 KB Swings (32/24kg)
40 DU
400m Run
5 KB Swings (32/24kg)
50 DU
400m Run

For time.

HAPPY BIRTHDAY DERRICK!

Strength:
Floor Press: 5-5-5-5 @ 80-85%

Ring Dips: 3 x Max Effort

Conditioning:
8 Rounds:
250m Row
1:1 Work/Rest

*Score = Slowest split

September 2

Conditioning:
20 min AMRAP:
17 Wallballs (20/14#)
15 Burpee T2B
7 Power Snatches (115/75#)

Bear Complex

“Bear Complex”

31 Rounds, fo time:

1 power clean (155/105#)
1 front squat
1 push press
1 back squat
1 push press

*No setting the bar down during a set (power clean must be touch-and-go). Rest between sets as needed. Goal is max load in a set.

August 29

Strength:
Ring Dips: 3 x Max Effort

Conditioning:
Buy-In:
5 Cleans (185/135#)

Then, for time:
15 Deadlifts (185/135#)
30 Overhead Walking Lunges (45/25#)
60 Burpees
30 Overhead Walking Lunges
15 Deadlifts

Buy-Out:
5 Cleans (185/135#)

1 162 163 164 165 166 182