Friday 09.22.17

Warm Up:
3×10 on each leg Bulgarian Split Squat (not loaded)
-then-
3 x 10 empty bb OHS

Strength:
3 x 10 OHS @%BW

E & F: 25% BW
P: 50% BW
C: 75% BW

MetCon:
4 rounds:
4 touch Shuttle Sprints
15 kb swings
Rest 1:00

E: 3020#
F: 40/25#
P: 53/35#
C: 70/53#

After Party:
Core = 1,000m stead row
CE =Muscle Ups EMOM for 12 Minutes – Either 1, 2 or, 3 Reps OTM depending on your current abilities

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Thursday 09.21.17

Warm Up:
3:00 of Couch Stretch on each side
-then-
4 Rounds
Run 100m
12 Jumping Lunges
8 Push Ups

Strength:
Back Squat 5×5 @80%

MetCon:
3 Rounds
15 HSPU
21 DB Snatch
Row 500m

E:seated single db press (10 per arm); 20/10#
F:2+ ab mat or seated single db press (10 per arm); 30/15#
P: 1 ab mat; 40/25#
C: 50/35#

After Party:
Core = 3 x max effort t2b
CE =Good Mornings 3×20 @75/55lbs Rest as needed

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Wednesday 09.20.17

Warm Up:
Run 800m
-then-
20 PVC Pass Throughs
20 Legs Swings
-then-
Run 400m

Strength:
Strict Press
2×10
then
3 Rep every 2:00 for 12 Minutes
AHAP

MetCon:
3 Rounds
6 Deadlifts
1 Legless Rope Climbs
20 Sit Ups

E: 3595#; banded strict pull ups
F: 155/115#; seated climb to standing
P: 185/135#; use legs
C: 275/185#

After Party:
Core = 3 x 15 weight plate v-ups
CE =Handstand Walk 25x 8. Rest as needed.

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Tuesday 09.19.17

Warm Up:
3×15 Banded Good Mornings
-then-
AMRAP 6:00
10 KB Swings
10 Calorie Row
10 Gymnastic kips

Strength:
Deadlift 4×2

MetCon:
For Time
40 Wallballs
8 Bar Muscle Ups
30 Wallballs
6 Bar Muscle Ups
20 Wallballs
4 Bar Muscle Ups
10 Wallballs
2 Bar Muscle Ups

E:reps 30/20/10/5 @14/10#; ring rows
F: 14/10#; kipping pull ups or banded strict
P: 16/12#; banded or c2b
C: 20/14#

After Party:
Core & CE =GHD Sit Ups 5×15; Hip Extensions 5×15. Rest as needed https://www.youtube.com/watch?v=C8sSUsJ-bT

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Monday 09.18.17

Warm Up:
T-spine Mobility
then
2 Rounds
Row 300m
:30 HS Hold
12 DB Push Press

Strength:
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week

MetCon:
6 Rounds
8 Thrusters
8 Bar Facing Burpees

E: 65/45#
F 75/55#
P: 96/65#
C: 105/75#

After Party:
Core & CE =Waiter Walks 30m x 6 @ 70/50lbs or More (3 each arm – DB or KB)

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Sunday 09.17.17

Open Gym 10am – 12pm

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Saturday 09.16.17

9:15am Team WOD
0:00 – 8:00
12 hang power snatch (total)
10 pull ups (each)
12 hang power snatch (total)
8 pull ups (each)
12 hang power snatch (total)
6 pull ups (each)
12 hang power snatch (total)
4 pull ups (each)
max effort hang power snatch
E = 65/35; P = 75/55; C = 115/75
8:00 – 9:00 = rest
9:00 – 13:00
max effort squat cleans
13:00 – 14:00 = rest
14:00 – 18:00
max effort 100m sprints
18:00 – 19:00 = rest
19:00 – 22:00
max effort slam balls

10:00am Hero WOD
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

“Bell”
3 rft 21 deadlifts (185/135), 15 pull ups, 9 front squats

10:00am Cardio WOD
6 rounds:
400m run
21 empty barbell deadlifts
15 pull ups
15 push ups
9 empty barbell front squats

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Friday 09.15.17

Warm Up:
15-12-9-6-3
Row Calories
Right Leg Swings
Left Leg Swings

Strength:
Deadlift 3×3

MetCon:
AMRAP 20 Minutes
5 Squat Snatch
10 Box Jump Overs
15/10 Calorie Row

E:55/35#; 12”/45# plate
F: 65/45#; 16/12”
P: 95/65#; 20/16”
C: 105/75#; 24/20”

After Party:
Core = Accumulate 2:00 in a False Grip Hang or Regular Hang
CE = Kipping Ring Dips 5×8; Rest as needed

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Thursday 09.14.17

Warm Up:
AMRAP 8:00
Run 100m
10 Empty Bar Thrusters
10 Box Jumps

Strength:
Jerk behind neck 5 x 1 up to 85%
OHS 5 x 2 – increase over sets

MetCon:
4 rounds:
Run 400m
15 wall balls
Rest 2:00

E: 14/19#
F: 16/12#
P: 20/!4#
C: 30/20#

After Party:
Core = 3 x 15 GHD reverse hypers
CE = Romanian Deadlifts 5×10; Increase weight slightly each set

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Wednesday 09.13.17

Warm Up:
3 Rounds
10 Empty Bar Front Squats
10 High Hang Squat Cleans
10 Low Hang Squat Cleans
10 Split Jerks

Strength:
Pause Power Position Squat Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

MetCon:
3 Rounds
Run 400m
15 DB Snatch
15 Push Ups

E: 200m run; 20/12#; knee to plank
F: 25/20#; snaked
P: 40/25#
C: 50/35#

After Party:
Core = stretch and mobility
CE = Row 150m x 6; Rest :60-:90

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