http://

 

Monday’s Workout
Practice

A) Snatch it up!
EMOM 10
     1 x Hang Power Snatch, 1 x Snatch Balance, 1 x Heaving Snatch Balance + OH Squat

B) 5 Rounds of :
     2:00min Row @ 80% RPE G4 Breath
     10 x Seated DB Press
     10 x Ring Rows

Tuesday’s Workout
Mental Toughness

“The Swinging Ghost”
6 Rounds
– 1 minute of rowing
– 1 minute of burpees
– 1 minute of double unders
– 1 minute of RKBS (28/20)
– 1 minute of rest

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Join us Saturday November 2nd at Oak Park for, “Lean into Stress” with Brian MacKenzie. Proceeds support Tanya and Brian’s nonprofit, theHealth and Human Performance Foundation.

Register today at:

www.hhp-foundation.org/learn

Questions? Email Tanya: 

tanya@hhp-foundation.org

 

Monday’s Workout
Competition

In 5:00min
800m Run + Max 20m Shuttle Sprints

5:00min rest

In 5:00min
800m Run + Max 20m Shuttle Sprints

Tuesday’s Workout
Practice

A) E2MOM X 6
1 Power Snatch + 1 Hang Power Snatch Below Knee + 1 Squat Snatch*

B) For Time (12 Minute Cap)
100 Wall Balls
50 Burpee Box Jumps (24/20

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XPT Workshop This Sunday! from Kenny Kane on Vimeo.

In the video I mentioned that this weekend’s XPT experience is on Saturday it’s actually Sunday. (Unfortunately I realized this at night time and far from our amazing location…). Regardless, if you are open to truly pushing the ends of your comfort and learning a lot about yourself in the process this workshop will serve you well.  Reserve you’re spot with Coach Matt (matt@oakparkla.com). 

Monday’s Workout
Practice

“Squats on Squats Monday”

A) Front Squats 5×5 @ 85%

B) 21-15-9 FQ
Dip
Assault Bike
DBall Squats (Front Rack Hold)

Tuesday’s Workout
Mental Toughness

PARTNER TOUGH

12 Min Sled Push AMMAP
(one partner working; other holding Ironman)

(1 min Transition)

12 Min Max Meters Weighted Carry
(two different weights–front rack/farmers; one carrying at a time

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Monday’s Workout
Practice

A) Bulgarian Banana Split Squats
     6x :30 :30 (3 per side)

B) Rowboat Hingers & Hipsters
     4x Supersets

C) AMRAP 12
     250m Row
     6 (per arm) Single Arm Floor Press
     16 (alt) Dynamic Lunge Jumps

Tuesday’sWorkout
Practice
A) Front Squat
     7×5 @ 80% of 3RM

B) 4RFQ
     :30 DBall Hold (Rx+ with singing!)
     :30 WuTang DBall Push Ups
     :30 10m Shuttle Sprints
     :30 Rest

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Monday’s Workout
Practice

A) Pistol Progressions

B) Front Squat
6×6 @ 75% of 3RM

C) In 9 minutes for Max Clusters:
1,000m Row
30 Dips
Then, in time remaining:
AMReps Squat Clean Thruster (135/95)

 

Tuesday’s Workout
Competition

For time, as a team of 3:
18 Rope climbs
18,000 pounds DL
Run 4,000m

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In depth challenge to the fitness industry: “Going Dark article”

Monday’s Workout
Fun

KELLY SLATER
Author: Coach Matt

11-time WSL world champion surfer
Youngest world champion at 20
Oldest world champion at 39
Scored two perfect 10’s at Teahupo’o
Appeared in 27 episodes of Baywatch

AMRAP 20:
10 Burpee to surfer stance (Regular stance)
11 Single-arm KB Strict Press (Each side)
10 Burpee to surfer stance (Goofy)
27 Walking Lunges (Slow & Dramatic)

Tuesday’s Workout
Fun

GRACE KELLY
Author: Coach Nick

10 Rounds
200m Run
3 C&J (135/95)
15 Box Jumps (24/20)
15 Wall Balls (20/14)