9.27.16 “Hang With’Em”

September 26, 2016

HAPPY ANNIVERSARY TO MR. and MRS. CALDAS!!!

Trying to pic out my favorite picture was tough. This one is definitely up there because we are die hard gladiators and animals on the inside and our life is never dull and is always full of life and passion!!! We live life to the fullest and really live with that “work hard play harder” mentality. I Love you babe and couldn’t imagine spending my life with anyone else. I can’t wait for the next chapter in our lives to start!!!

 

 

FITNESS & LIFESTYLE

STRENGTH
HBBS
8@65%
8@70%
6@80%
6@85%

METCON

Complete All Rounds in 16 Minutes (cap)
10,9,8,7,6,5,4,3,2,1 Reps of:
LEVEL 3
MEN Open AND Masters
Hang Squat Clean Thrusters @ 95
Bar Facing Burpees
MENS Masters+
Hang Squat Clean Thrusters @ 75
Bar Facing Burpees
WOMENS OPEN AND MASTERS
Hang Squat Clean Thrusters @ 65
Bar Facing Burpees
WOMENS MASTERS+
Hang Squat Clean Thrusters @ 55
LEVEL 2
Mens Open and Masters
Hang Squat Clean Thrusters @ 75
Bar Facing Burpees
MENS MASTERS +
Hang Squat Clean Thrusters @ 65
Bar Facing Burpees
WOMENS OPEN AND MASTERS
Hang Squat Clean Thrusters @ 55
Bar Facing Burpees
WOMENS MASTERS +
Hang Squat Clean Thrusters @ 45
Bar Facing Burpees
LEVEL 1
MENS OPEN, MASTERS AND MASTERS +
Hang Squat Clean Thrusters @ 45
Bar Facing Burpees
WOMENS OPEN, MASTERS, and MASTERS +
Hang Squat Clean Thrusters @ 35

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
5×10-15 Good Mornings

ENDURANCE
Long Interval (Mon, Tue or Wed)
Choose ONE of the following sports:
Row 3x 1500m
Run 3x 1200m
Airdyne 3x 150 Calories
Rest 3 Minutes between Rounds

OLY
Every 2 minutes for 14 minutes
1 Power Clean +1 Push Jerk
Work to a 1RM

 

PERFORMANCE & SPORT

A. OLY
Every 2 minutes for 14 minutes
1 Power Clean + 1 Push Jerk
Work to a 1RM

B. STRENGTH
STRENGTH
HBBS
8@65%
8@70%
6@80%
6@85%

D. METCON
10.9.8.7.6.5.4.3.2.1
Hang Squat Clean Thrusters (95,65)
Bar Facing Burpees

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