Saturday 04.19.14

9:15am Team WOD:
2 person teams
3 rft:
400m run together
3 rope climbs each (scale = wall climb)
50 deadlifts
50 back squats
50 wall balls

F = 95/65; 14/10
P = 135/85; 16/12
C = 155/115; 20/14

10:00am Hero WOD:
badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December, 2007.

3 rft: 30 squat clean (95/65), 30 pull ulps, 800m run

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Friday 04.18.14 = 8:30am & 2:30pm classes ONLY

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Speal vs. Khalipa WOD
1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)
1 power clean & jerk
1 round Cindy
2 c&j
1 round Cindy
3 c&j
1 round Cindy
up to 10 c&j, 1 round Cindy

F = 95/65
P = 135/95
C = 155/110

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Thursday 04.17.14

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PVC Mobility
Row 400m
2 Rounds:
10 BB Good Mornings
10 Back Squats w/ BB
10 BB Bent Over Rows

STRENGTH
Snatch Grip Deadlift
4×3
Fitness: Moderate
Performance: Heavy but maintain good form
Competition: @100-110% of 1RM

METCON
1000m Row
15 KB Swings
30 Air Squats
15 Burpee Pull-ups
30 Air Squats
15 KB Swings
800m Run
Fitness: 40/25; Burpees then pull-ups if using a band
Performance: 53/40; Burpees then pull-ups if using a band
Competition: 70/53

AP: 100 abmat sit-ups

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Wednesday 04.16.14

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PVC Mobility
Jog 200m
3 Rounds:
10 BB Thrusters
10 Pull-ups or Ring Rows
10 Sit-ups

SKILL SESSION
Toes to Bar and Knees to Elbow – review kip and work technique
Fitness: work on technique and kip
Performance: 4×8 Knees to Elbow
Competition: 3×15 Toes to Bar unbroken

METCON
5 Rounds:
8 Push Press
12 Walking Lunges w/ bar on back
Fitness: 75/55
Performance: 95/65
Competition: 135/95

AP: 5 Turkish Get-ups each arm

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Tuesday 04.15.14

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PVC Mobility
Jog 200m
2 Rounds:
10 KB Swings
20 Air Squats
10 Leg Swings

STAMINA
Row 500m
Immediately into:
1 x ME Wallshots
Fitness: 14/10
Performance: 20/14
Competition: 30/20

METCON
“Mainsite” Wod 04/11/14
12:00 Running Clock
1:00 Box Jumps
1:00 Barbell Sumo Deadlift High Pulls
2:00 Box Jumps
2:00 Sumo Deadlift High Pulls
3:00 Box Jumps
3:00 Sumo Deadlift High Pulls
Fitness: 75/45; 20/16”
Performance: 95/65; 24/20”
Competition: 115/85; 30/24”

AP: 3×15 GHD Back Extensions

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Monday 04.14.14

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PVC Mobility
Jog 400m
3 rounds:
3 Caterpillars
10 Walking lunge steps w/ Twist
15 Mountain Climbers

STRENGTH
Back Squat
4×3
All Group: Add 5# from the previous week

METCON
18:00 AMRAP
Run 200m
10 Alternating Pistols
25 Double Unders
Fitness:
Performance:
Competition:

AP: Stretch and Mobility

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Sunday 04.13.14

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Saturday 04.12.14

9:15am – single athlete effort
Single athlete effort:
Tabata Hell – 4:00 tabata cycles; 1:00 between movements
Tabata med ball sit ups; 1:00 rest
Tabata empty bar s2oh; 1:00 rest
Tabata empty bar hang power snatch; 1:00 rest
Tabata ring rows; 1:00 rest
Tabata empty bar thrusters

10:00am Hero WOD

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Bull: (partial rounds/reps or teaming is encouraged)

2 rounds: 200 du; 50 ohs 135/95; 50 pull ups; 1 mile run

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Friday 04.11.14

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PVC Mobility
Jog 400m
2 Rounds:
15 Slam Balls
10 Empty BB Strict Press
3 Wall Climbs

STRENGTH
Strict Press
5-5-3-3-3-1-1
Fitness: Moderate but working to a good single
Performance: Work up to a heavy single
Competition: Work up each set to a heavy single

METCON
10:00 EMOM
Odd: 10 T2B
Even: 20 Ring Push-ups
Fitness: Knee-ups; Ring Push-ups on Knees
Performance: Knee-2-Elbow; Ring Push-ups on Knees
Competition: T2B; Rings Push-ups

AP: Tabata Plank Holds

6:30pm = Ladies Only Barbell!!

6:30pm = Friday Night Lights – comp programming

WOD #1
750m row
50 wall shots (20/14)
30 power snatch (75/55)

WOD #2
10:00 to find max on barbell complex:
power clean + 3 front squat + jerk
rest 2:00
WOD #3
2 rft:
12 power clean (115/85)
12 burpees over bar
9 squat clean
9 burpee box jump (30/24)
6 squat clean thrusters
6 burpee pull ups

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Thursday 04.10.14

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PVC Mobility
Jog 200m
3 Rounds:
10 Caterpillars
10 Squat Hops
10 Push-ups

STRENGTH
Weighted Rings Dips
4×5
Mobility Session
Fitness: Assisted Ring Dips or P-bar Dips
Performance: Unassisted Ring Dips
Competition: As heavy as possible each set

METCON
3 Rounds:
400m Run
7 Power Cleans
Fitness: 115/65#
Performance: 155/105#
Competition: 225/135#

AP: 5 Turkish Get-ups each arm

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