Wednesday 07.27.16

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Warm up
AMRAP 7:00
10 Push Ups
20 Double Unders
:20 Squat Hold

Strength:
Power Snatch 5×3 at 70-80%

MetCon:
2 Rounds
Run 600m
50 Double Unders
10 Muscle Ups
Run 600m
50 Double Unders
15 OHS

E: 55/35; 50 singles; ring MU transitions
F: 65/45; 100 singles; ring MU transitions
P: 75/55; 150 singles; ring MU transition
P+: 95/65; bar MU
C: 95/65; ring MU

After party:
Challenge = rest for retest
Core =40 kb figure 8’s
Competitor extra: 3 Rounds: Lunge 150′, 25 Wall Balls

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Tuesday 07.26.16

Warm up
3:00 of Banded Glute Activation
then
Row 25 Calories
15 Box Jumps
15 Air Squats
15 Box Jumps
Row 25 Calories

Strength:
Back Squat 5×5 Start at 82.5% of 1RM and work up

MetCon:
AMRAP 10 Minutes
Row 2k
Max squat cleans in remaining time

E: 55/35; 750k row
F: 75/55; 1,000k row
P: 115/75; 1,500k row
C: 135/95

After party:
Challenge = row 1000m,750m, 500m with 2:00 rest between
Core = 3 x 25 tap kb Russian twists
Competitor extra: AMRAP 20:00 = Run 400m, 12 1-Arm KB Clean and Jerks

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Monday 07.25.16

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Warm up
5 Rounds
:20 HS Hold
10 Gymnastic Kips
Run 100m

Strength:
Find a 3RM Push Jerk

MetCon:
AMRAP 7 Minutes
7 Thrusters
7 Toes to Bar

E: 55/35; 12/10# straight leg med ball sit ups
F: 65/45; 20/14# straight leg med ball sit ups
P: 75/55; t2b attempts (above parallel)
C: 95/65

After party:
Challenge = row 100m, 200m, 300m, 200m, 100m w :30 between
Core = 4 x bay to bay kb bottoms up carry (2 per side)
Competitor extra: 21-15-9 Box Jumps 30/24″, Ring Dips

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Sunday 07.24.16

Open gym 10am – noon

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Saturday 07.23.16

9:15am Team WOD
Teams of 2
35 burpee buy in (each – can work at the same time)
…then…
AMRAP in 35:00 (one athlete working at a time)
20 clean & jerk (total)
20 DU (each) (scale 3x singles)
20 front squats (total)
15 c&j (total)
15 DU (each)
15 front squats (total)
400m run (200m relay)

F: 65/35
P: 95/55
C: 115/75

10:00am Hero WOD & Cardio WOD

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

Cameron
50 walking lunges
25 c2b pull ups
50 box (24/20)
25 triple unders (scale 50 dubs, 100 singles)
50 back ext
25 ring dips
50 k2e
25 2-fer-1 wall shots (201/4)
50 sit ups
5 rope climbs

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Friday 07.22.16

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Warm Up:
3:00 of Glute Activation
Then
12-10-8
Air Squats
KB Swing

Strength:
Back Squat 5×5 @ 80% 1RM

MetCon:
100 Strict Presses
Every time you break Run 100m + 5 box jumps

E: 50 presses @55/35; 16/12
F: 55/35; 16/12
P: 75/55; 20/16
C: 95/65; 24/20

After party:
Core = tabata barbell roll outs
Challenge = 3 x 500m row @80%, 2:00 rest between

Competitor Extra: 21-15-9 CTB, Pistols, Box Jumps 24/20″

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Thursday 07.21.16

Warm Up:
EMOM 7:00
5 Burpees + 1 Snatch Complex w empty barbell

Strength:
1RM Snatch Complex: 1 Squat Snatch, 1 OHS, 1 Hang Squat Snatch, 1 OHS

MetCon:
5 Rounds
5 Power Snatch
7 Strict HSPU
9 Burpees to 6″ target

E: 55/35; box hspu or seated db press; burpee w/behing back clap
F: 65/45; 2 ab mat assisted or box hspu; burpee to 45# plate
P: 115/75; kipping
C: 135/95; strict to 1 ab mat HEAD MUST TOUCH AND FULL EXTENSION ON THE WALL
C: 155/105

After party:
Core = tabata t2b (or attempts)
Challenge = 250m, 500m, 250m w/1:00 rest between

Competitor Extra: Accumulate 7:00 in a wall sit at 90-degrees

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Wednesday 07.20.16

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Warm Up:
4 Rounds
15 Lunges
12 Wall Balls
9 Pull Ups

Strength:
5×3 Power Clean; Start at 70% and Work Up

MetCon:
21-15-9
Bar Facing Burpees
SDLHP

E: 55/35
F: 65/45
P: 85/55
C: 95/65.

After party:
Core = tabata alternating hollow rocks/supermans
Challenge = 1,000m row at 90%

Competitor Extra:Climb the Ladder for 7:00 – 3,6, 9,12…KB Swings 53/35, Toes to Bar

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Tuesday 07.19.16

Warm Up:
Run 200m
50 Bar Facing Burpees
Run 200m

Strength:
1RM MisFit Clean Complex = Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

MetCon:
10 Thrusters
Run 200m
10 Squat Cleans
Run 200m
10 Overhead Squats
Run 200m
10 Squat Cleans
Run 200m
10 Thrusters

E: 65/35
F: 75/45
P: 115/75
C: 135/95
C+ 155/105

Athletes looking to do this MetCon RX should be able to do all the barbell movements unbroken.

After party:
Core = tabata frisbee tucks
Challenge = 4 x 250m row, 10 burpees over rower, rest 1:00

Competitor Extra:For Time: 30 Calories on Rower, 30 Rower Facing Burpees, 24 Calories, 24 Rower Facing Burpees, 18 Calories on Rower, 18 Rower Facing Burpees

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Monday 07.18.16

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Warm Up:
AMRAP 7:00
10 PVC Pass Throughs
10 PVC OHS
10 Box Jumps

Strength:
Find a 2RM OHS from a rack

MetCon:
“Rankel”
AMRAP 20:00
6 Deadlifts
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters

E: 95/65; 35/20; burpee + ring row
F: 115/75; 40/25; burpee + jumping pull up
P: 185/135; 53/35; burpee + jumping pull up
C: 225/155; 70/53

After party:
Core = tabata plank shoulder taps
Challenge = 10 x 100m row w :30 rest

Competitor Extra: 5 x: Max time HS Hold

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