Brian Chandler

Strength A1. 4 x 6 Front Squat Start @ ~65% 1RM and build from there. A2. 4 x 10/10 Single Leg DB RDL Conditioning 30 Curtis P’s for time Rx’d = 155#/103# Intermediate = 125#/83# Scaled =<95#/63# *A Curtis P is a complex which consists of 1 Power Clean + 2 Front Rack Lunges + […]

Conditioning Reps of 21-18-15-12-9 for time: Pull-ups Dumbbell Push Press (50#/35#) Toes-2-Bar 400m Run Between each set (4 total)

Strength Back Squat 5 Reps @ 70% 1 RM 3 Reps @ 80% 1 Rep @ 90% 3 x 3 @ 85% 3 x 3 @ 90% Conditioning 5 rounds – Each for time: 300m/250m Row 20 Unbroken Wall Balls (20#/14#) Rest 1 minute between rounds *Score is total time.

Strength 8 sets – Every 2 minutes: Power Clean + Push Jerk x 1.1.1 *Reset at the bottom – take ~5 seconds between reps.  Build to as heavy as possible with no misses. Conditioning Reps of 27-21-15-9 for time: Deadlifts (205#/133#) Lateral Bar Hopping Burpees

Conditioning 4 rounds for time: 400m Run 2o Kb Swings (60#/44#) 50′ Walking Lunge 15 Burpees 50′ Walking Lunge *Rest 3 minutes between each round*  

Strength A1. Deadlift 8 reps @ 60% 1RM 6 reps @ 70% 4 reps @ 80% 2 reps @ 85% A2. Z Press x 8-10 After each set of Deadlifts Conditioning 10 minute AMRAP: 50 Double Unders 10 Handstand Push-ups (10 pike push-ups or 15 push-ups) 5 Power Snatches (135#/93#)  

Olympic 8 sets – every 2 minutes, complete: 1 Clean Pull + 2 Hang Cleans + 1 Jerk Start around 60% and build to something heavy for the day. Conditioning Complete for time: 1000m Row Then 3 rounds of: 12 Hang Power Cleans (155#/103#) 5 Muscle-ups (sub 15 C2B/Pull-ups)

Congratulations to Ellen Thomas on earning Athlete of the Month status for August!  As an athlete, Ellen has improved leaps and bounds over the past year.  This is a product of her hard work and consistency.   Ellen is not only getting stronger, she also seems to be improving her gymnastics skills on a weekly

Strength Back Squat 5 reps @ 70% 3 reps @ 80% 1 rep @ 90% 6 x 3 @ 85% Conditioning 21-15-9 for time: Dumbbell Thrusters (50#/35#) Burpee Box Jumps (24″/20″)

Partner WOD A. 8 minute AMRAP: Partner 1: 15 Calorie Row Partner 2: 50 Double Unders (scale 100 singles) -Rest 2 minutes- B. 8 minute AMRAP: Partner 1: 15 Wall Balls (20#/14#) Partner 2: 15 Kb Swings (70#/53#) -Rest 2 minutes- C. 8 minute AMRAP: Partner 1: 10 Burpees Partner 2: 15 Box Jumps (24″/20″)