Monthly Archives: October 2016

monday 10.17.16

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Frank the Tank

Morning class schedule this week :

m/w/f: 5:30am + 6:30am

tue/thu: 5am + 6:30am

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1.4 rounds (NFT)

10 v-ups

10 supermans

2. sqt cl + fs + pp @75%-80%

4 sets of complex

3. 8 amrap
5 clean grip DL (weight of 1rm c+j)
3 muscle ups

It’s Katie’s 30th B-Day 10.14.16

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Well, the day has come. This young, beautiful, smart lady turns 30 today. Come hang with her tonight at the 4/5/6pm classes. We will be playing cornhole and spikeball, while cheering on your fellow RTE1’ers as they PR. See you tonight.

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1. skill work + coaches choice

2. 1rm front squat

3. 1rm jerk

Wednesday 10.12.16

Leigha is top 30 in the Wodapolooza 35-39 masters bracket. 6 months post ACL surgery. YYYYYup!
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This Friday night after class BYOB. Come and hangout or stick around after class and watch some people smash PR’S while sipping Ciders/Beers. FYI it’s Katie’s B-Day

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1. coaches choice

2. 50 super mans (1 sec hold at top) break up as need

3. 1rm back squat: 20 min

4. 12-10-8-6-4-2

power clean (185/125)

ttb

10.11.16

 

This Friday night after class BYOB. Come and hangout or stick around after class and watch some people smash PR’S while sipping Ciders/Beers. FYI it’s Katie’s B-Day

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Morning classes this week same as last week. 

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1. YTI + coaches choice

2. plank hold: :30 on :30 offx4

3a. bench press: 3×8

3b. rev band flys: 4×15

4. OTM 12

odd: 5 strict hspu + 30 du

even: 12 burpees

monday 10.10.16

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The new cycle will focus on core + posterior chain + conditioning

1. coaches choice

2. every :90 sec x4

8 hanging leg raises

3. 2 s. clean + 2 fs + 2 pp:

50% / 60% / 70% / 4 x 80% of 1rm c+j

4. 40 dl @275/190

20 muscle ups

strict c2b + ring dip x20
strict pull-up + ring dip x20
kipping pull-ups + ring dip x 20
5 ring rows + 5 dips x 6rnds

wednesday 10.5.16

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1. coaches choice

2a.BACK SQUAT : 5×3

Work at 75% of your 1RM Back Squat.

Target 10lb increase / week if work sets are above 375lb.

Target 5lb increase / week if work sets are below 375lb.

2b. drop box jump: 4×2 (high to low)

3. 8 amrap

30 du

5 squat cleans (155/105)