Saturday 04.30.16

9:15 Team WOD:
AMRAP in 20:00 – athletes work together
1, 2, 3, 4, 5, 6….
Athlete 1: power clean + front squat
Athlete 2: burpee box jump

Athlete 1 does 1 power clean + 1 front squat while athlete 2 does 1 burpee box jump
Athlete 2 does 2 power clean + 2 front squat while athlete 1 does 2 burpee box jump
Athlete 1 does 3 power clean + 3 front squat while athlete 2 does 3 burpee box jump
Athlete 2 does 4 power clean + 4 front squat while athlete 1 does 4 burpee box jump
And so on…..

F = 65/35; 16/12
P = 95/65; 20/16
C = 135/95; 24/20

10:00am Hero WOD

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Omar
For time: 10 thrusters (95/65), 15 bar facing burpees, 20 thrusters, 25 bar facing burpees, 30 thrusters, 35 bar facing burpees

10:00am Cardio WOD
AMRAP in 25:00
10 med ball squat cleans, 15 burpees over ball, 200m run
20 med ball squat cleans, 25 burpees over ball, 200m run
30 med ball squat cleans, 35 burpees over ball, 200m run
Add 10 per round

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Friday 04.29.16

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Warm up:
AMRAP 6:00
10 RDLs w/ light barbell
10 Bar Facing Burpees
10 Push Presses

Skill/strength:
High Catch Power Clean – 5×3

Metcon:
3 Rounds
Run 400m
15 Deadlift 185/115lbs
2 Rope Climbs

Rope Climb Scales

E: Run 200m; 75/45; 2 x bent leg rope to ground + knees 2 rope per round
F: 95/65; 4 x bent leg rope to ground + knees 2 rope per round
P: 155/115; 4 x straight leg rope to ground + toes 2 rope per round
C: 185/135

After party:
Core = 3 x 15 barbell roll outs
Challenge = retest 400m run for time

Competitor extra:
AMRAP 7 Mins, 10 Cal on AAB, 5 Strict HSPU, rest

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Thursday 04.28.16

Warm up:
Run 1 Mile (F & E = 800m)

Skill/strength:
Back Squat 3×5 @75-85%

Metcon:
30-20-10
DB Snatch (no need to alt)
C2B Pull Ups

E: 25/15; jumping pull ups
F: 30/20; assisted kipping pull ups
P: 40/25; kipping pull ups
C: 50/35

After party:
Core = Tabata Flutter Kicks
Challenge = retest 400m run for time

Competitor extra:
5 Rounds, 20 Abmat Sit Ups, 30-second HS Hold, rest :60

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Wednesday 04.27.16

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Warm up:
3 Rounds
Row 250m
10 Hang Power Snatches
10 Overhead Squats

Skill/strength:
Squat Snatch 6×2 – Perfect reps only – up to 90%

Metcon:
For total time:
Row 2k
Rest 2 mins
30 Squat Cleans at 165/110lbs

E: row 750m; 75/35
F: row 1k; 95/55
P: row 1500m; 135/85
C: 165/110

After party:
Core = Planks with Max Weight 3 X 1:00
Challenge = rest for retest

Competitor extra:
EMOM For 16 Mins, Run 200m, 4 Muscle Ups, alternate movements bar/ring

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Tuesday 04.26.16

Warm up:
12-9-6
Burpee Box Jump
Kettlebell Swings
Run 200m after each round

Skill/strength:
Push Jerk 6×2 – Perfect reps only – up to 90%

Metcon:
AMRAP 12 Mins
21/15 Cals on rower
21 Unbroken KB Swings
E: 10/5; 25/15# db
F: 12/7; 30/20
P: 16/10; 40/30
C: 53/35

After party:
Core = GHD KB Oblique Crunches
Challenge = 4 x max distance in 1:00@90%,rest 1:1, out , rest, back, rest, repeat

Competitor extra:
For time, 100ft Sled Push, 40 Push Ups, 100ft Sled Push, 30 Push Ups, 100ft Sled Push,, 20 Push Ups, 100ft Sled Push, 10 Push Ups

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Monday 04.25.16

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Warm up:
120/90 Cal on bike or rower

Skill/strength:
Deadlift 5×3 – First four sets are warm-up sets between 60 and 80% – Final set is only working set at 85%

Metcon:
4 Rounds
7 Power Cleans
14 Bar Facing Burpees
21 Wall balls

E: 65/35; 12/10 for 15 reps
F: 95/55; 14/10
P: 135/85; 16/12
C: 155/105; 20/14

After party:
Core = 3 x 25 plate crunches
Challenge = 400m @80%, rest 2:00, 200m @90%

Competitor extra:
3 Rounds, 100′ Walking Lunge, 20 Kipping HSPU, rest :90

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Sunday 04.24.16

Open Gym 10:00am – noon

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Saturday 04.23.16

9:15am Team WOD
Teams of 3 (if 2 then 75 reps)
100 hang power snatch (95/65; 75/55; 65/45)
100 wall balls (20/14; 16/12; 14/10)
100 hang power clean
100 pull ups
100 back squats
100 kb swings (53/35; 40/25; 30/20)
100 burpees

10:00am Hero & 10:00am Cardio WOD

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

“Maupin”
4 rounds: 800m run, 49 push ups, 49 sit ups, 49 air squats

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Friday 04.22.16

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Warm up:
Run 1 Mile

Skill/strength:
High Catch Power Snatch – 5×3 – Should be caught noticeably higher than parallel.

Metcon:
8 Min Clock
5 Rounds
9 Thrusters
30 Double Unders
– then –
max rep Alt Pistols in remaining time

E: 55/35; 1x SU; single leg box sit pistols
F: 65/45; 2x SU; banded pistols
P: 75/55; 3x SU; foot or plate asst. pistols
C:95/65

After party:
Core = 3 x 15 GHD hip extensions
Challenge = 8 x :15 max distance @95%, 1:4 rest; out, rest, back, rest x 4

Competitor extra:
3 Rounds, Row 250m, 15 Toes to Bar, rest :60

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Thursday 04.21.16

Warm up:
4 Rounds
10 Hip Extension
10 Goblet Squats
10 Med Ball Cleans

Skill/strength:
Back Squat 5×3 @70-80%

Metcon:
“Stone Elizabeth”
21-15-9
Moderate Weight Stone Cleans (power cleans, from ground to lap)
Ring Dips

E: 20#/16# med balls; single box dips
F: 30#/20# med balls; 2 box dips
P: AHAP; banded dips
C: AHAP

After party:
Core = 4 x :30 active shoulder hangs
Challenge = 3 x 200m sprint; 1:00 rest between @75-80%

Competitor extra:
7 Rounds, 7 Cal on bike/rower, 7 CTB Pull Ups, rest :30

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