Tuesday 04.28.15

41-pistols

WARM UP
PVC Mobility
2 Rounds:
Jog 200m
Bear Crawl 50’
10 walking lunges

SKILL
a.) 3 x 1:00 Wall sit hold
b.) 3 x :20 L-sit hold

METCON
15:00 AMRAP
12 Hand Release Burpee Box Jump Overs
9 Clean and Jerks
6 Toes to bar

Elements: 55/35; 12”
Fitness: 95/65; 16”
Performance: 115/85; 24/20”
Competition: 155/105; 24/20”

AP: Mobility

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Monday 04.27.15

37-snatch

WARM UP
PVC Mobility
Jog 200m
3 Rounds:
10 Air Squats
5 Walk-out push-ups
20 Mountain climbers

STRENGTH
Every 2:00 for 10:00
5 Front Squats
Add 5 to 10# from last week
All Groups

METCON
4 RFT
10 KBS
25 Double Unders (10 KB Hop Overs, lateral)
10 PIstols, alternating
50 Double Unders (20 KB Hops Overs)

Elements: 26/18; Box step-ups; Hop Over
Fitness: 35/26; Box step-ups; Hop Overs
Performance: 53/35; Assisted Pistols
Competition: 70/53

AP: 50 Hollow Rocks

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Sunday 04.26.15

Open gym 10:00am – 12:00 noon

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Saturday 04.25.15

AMRAP in 20:00
Each athlete performs as a relay:
9 burpee
9 squat cleans (155/105)
Then, each athlete performs as a relay:
12 burpee
12 squat cleans
Then 15, 18, 21 (adding 3 each round)

F 95/55
P 115/75
C 155/105

10:00am Hero WOD

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Blake
4 rft: 100 ft oh walking lunge (45/25), 30 box (24/20), 20 wall shots, (20/14), 10 hspu

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Friday 04.24.15

burpee mile 582

WARM UP
PVC Mobility
Row 500m
2 Rounds:
10 Barbell good mornings
10 Pause Squats
10 Straight leg sit-ups
10 Jumping Air Squats
5 “Good Push Ups”

STRENGTH
5 x 5 Atlas Stone to Shoulder
*30 Second Plank in between sets

Then, Review Turkish Get Ups

METCON
12:00 AMRAP
10 Deadlifts
10 Box Jumps
4 Turkish Get Ups (2 on the right 2 on the left)
Elements: 75/55#; 16/12”; 26/12
Fitness: 95/65#; 10/16”; 35/18
Performance: 155/115#; 24/20”; 44/26+
Competition: 225/155#; 30/24”; 53/35+

AP: Foam Roll, Stretch

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Thursday 04.23.15

burpee mile 566

WARM UP
400m Run
PVC Mobility
3 Rounds:
5 Walk Out Push Ups
10 Air Squats
20 Jumping Jacks
10 Scorpions

STRENGTH
EMOM Push Up Ladder – start with 2
*Increase by 2 push ups each minute until failure
15:00 Cut-off

METCON
EMOM Body Weight Front Squat ladder
*Increase by one Front Squat each minute until failure
15:00 Cut-off
Elements: 40% Body Weight
Fitness: 60% Body Weight
Performance: 80% Body Weight
Competition: Body Weight
Score = last completed minute (weight used)

AP: 5 Sets of Pull Up descents, As Slow As Possible

7:00PM Competition Class – there is no regular programmed class offered at this time.

WOD 1
10:00 EMOM to get AHAP
Front Squat + Jerk + Front Squat

WOD 2
5-4-3-2-1 reps for time of:
Deadlifts, 275/195#
Muscle ups
Box Jumps, 40/30″

WOD 3
30-20-10
Calorie Row
Alternating Pistols
Calorie Airdyne
Alternating 1-arm DB Snatches, 70/50#

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Wednesday 04.22.15

Burpee Mile 2-small

WARM UP
PVC Mobility
Jog 200m
3 Rounds:
50’ Walking Lunge
10 Russian KB Swings
5 Inch Worms
then,
jog 200m

STRENGTH
Push Jerk
3-3-3-3-3
Build up each set
Limit to only the 5 sets after completed warm up

METCON
5 RFT
10 Hang Power Cleans
200m Run
Elements: 55/35#
Fitness: 75/55#
Performance: 95/65#
Competition: 135/95#, unbroken on HPC

AP: 5 x :30 sec HS Holds

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Tuesday 04.21.15

burpee mile 4

WARM UP
3:00 minutes of Rowing
PVC Mobility
Dynamic Warm Up

STAMINA
500m Row
25 Burpees

METCON
15:00 AMRAP
30 Double Unders
10 Front Rack Lunges
10 SDHP
Elements: 45/30#
Fitness: 65/45#
Performance: 85/55#
Competition: 95/65#

AP: TABATA Coaches Choice!

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Monday 04.20.15

burpee mile 3

WARM UP
PVC Mobility
3 Rounds
Pigeon Stretch R/L Leg 30 secs
5 Walk Out Push Ups
5 Sit Ups
10 Squats
Then, Front rack stretch with bands – 1:00 each arm

STRENGTH
Every 2:00 for 10:00
5 Front Squats
Add 5 to 10# from last week
All Groups

METCON
Buy in: 500m Row
4 RFT
20 Wall Ball Shots
15 Sit Ups
10 Pull Ups
Cash Out: 400m Run

Elements: 14/10#; ring rows
Fitness: 16/12#; assisted pull ups
Performance: 20/14#; kipping or assisted pull ups
Competition: 30/20#

AP: 5×5 Strict Pull-ups

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Sunday 04.19.15

Open gym 10:00am – 12:00 noon

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