All posts by bigshepp

Wednesday, 17 Oct 2018

Split Jerk
Build to a 1RM

Conditioning
AMRAP 5:
Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Tuesday, 16 Oct 2018

Conditioning
AMRAP 5:
10 Double Unders, 1 Bar Muscle-Up
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups
….
Up by (10) and (1) per round

Conditioning
21-18-15-12-9:
Wallballs (20/14)
Pull-Ups
Calorie Row
200 Meter Run

Recovery Bike
20 Minute Light Bike

On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups

Friday, 12 Oct 2018

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)
Minute 12: Rest
Not for Time: 3 Singles (92-94-96)

Front Squat
2×4 @ 82%
2×3 @ 87%
2×2 @ 92%

“Tripled Up”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Continue to add (3) reps until finish

Gymnastics Conditioning
For Time:
50 Double Unders
21 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
9 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
21 Kipping Handstand Push-ups

Tuesday, 9 Oct 2018

Power Clean
Build to Heavy 5-Rep Touch and Go

“Guard Rail”
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

Row Conditioning
12 Minute Row

Minute 1: 2k Pace +20 Seconds
Minute 2: 2k Pace +10 Seconds
Minute 3: 2k Pace +20 Seconds
Minute 4: 2k Pace +8 Seconds
Minute 5: 2k Pace +20 Seconds
Minute 6: 2k Pace +6 Seconds
Minute 7: 2k Pace +20 Seconds
Minute 8: 2k Pace +4 Seconds
Minute 9: 2k Pace +20 Seconds
Minute 10: 2k Pace +2 Seconds
Minute 11: 2k Pace +20 Seconds
Minute 12: 2k Pace

Monday, 8 Oct 2018

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (88-90-92)
Minute 12: Rest

Not for Time: 3 Singles (92-94-96)

Snatch Pull + 3 Snatch Hang High Pulls
5 Sets (63-65-67-69-72)

Back Squat
3 Sets of 9 (76-80-84)

“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders

November, 10th, 2018, 2nd annual Emerald coast Honor Games

https://www.emeraldcoasthonorgames.com/

Welcome and thank you for taking the
time to support and bring honor to
our DEFENDERS of the Front Line!!

The existence of the Emerald Coast Honor Games is simple…to “Raise funds to support DEFENDERS of the Front Line.”

With the nation’s 3rd largest Veteran population per capita AND thousands of First Responders along the Emerald Coast, our community must stand united and in total support of these brave men and women defending the front lines in a world of chaos and evil.  Freedom comes at a cost.  Whether it’s paying the ultimate sacrifice (which so many have done) or leaving loved ones at home when duty calls, every defender sacrifices something.  The saying, “All gave some and some gave all,” is the truest reality we face.

To celebrate our heroes, we present to you the Emerald Coast Honor Games!

A day of competition, honor, community, fun, food, and world class views.  Home to the “World’s largest U.S.A. flag,” this celebration will be both historic and unique.  Situated at the south end of the Mid Bay bridge, Legendary Marine, Legendary Yacht Club, Legendary Marina, Lulu’s restaurant, Destin Middle School, and Destin Commons all converge to create a one of kind, world class venue!!!

On November, 10th, 2018, the community, competitors, vendors, special guests, and Defenders of the Front Line, will come together for a special day.

To kick things off, we will host the 2nd annual “Ruck 22” event, which is open to the entire community (all ages, but spaces are limited).  Across our great land, the statistics sadly show that approximately 22 Veterans commit suicide EVERYDAY.  1 is too many.  To honor these heroes, we want to provide the community with a unique opportunity to engage, interact, and join area soldiers in an honorary ruck march with 22 full laps around Destin Middle School’s track.  Bring your entire family and do something special to let our Veterans know that you stand in support of their sacrifice.

Following Ruck 22 an opening ceremony, complete with the National Anthem, raising of the Colors, invocation, special guest speakers, and a moment of silence, will kick off the competition.  Hundreds of competitors will then embark on a day of strength, conditioning, and grind during 4 major fitness competition events.  Family, friends, and spectators are encourage to come out and watch this amazing spectacle.  With popular vendors, HUGE raffle and silent auction items, special VIPs, local heroes, music, food, kids area, and other patriotic ways to engage, the Emerald Coast Honor Games is sure to provide everyone an opportunity to show our pride and honor!

We have a goal of raising $100,000 to show support the FIVE amazing groups below, are you willing to donate?

 

Wednesday, 3 Oct 2018

Jerks
Pausing Split Jerk: 3×2
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1

“Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest

Body Armor
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between