Friday 04.25.14

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PVC Mobility
3 Rounds:
Jog 100m
20 Air Squats
20 Double Unders or 40 Singles

STRENGTH
Front Squat
5-5-3-3-3
Fitness: Lightweight, focus on form
Performance: Moderate, increase each set
Competition: Increase each set to a heavy triple

METCON
4 Rounds:
3 Rope Climbs
8 Squat Clean & Jerk
3 Wall Climbs
Fitness: 65/45; 9 Ring Row or Pull-ups
Performance: 95/65; 9 pull-ups for rope climbs
Competition: 135/95

AP: 50 Hollow Rocks

6:30pm = Friday Night Lights
6:30pm = Ladies Only Barbell

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Thursday 04.24.14

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PVC Mobility
Row 500m
2 Rounds:
20 Slam Balls
15 Push-ups
10 Caterpillars or Inchworms

Extended Mobility Session & Stretching
All Groups

METCON
20:00 AMRAP
2 Power Snatches
6 Pull-ups
Starts with and every 4:00 run 200m
Increase Snatches and Pull-ups by 2 reps after each run
Fitness: 65/45#; Assisted Pull-ups or Ring Rows
Performance: 75/55#; Assisted Pull-ups
Competition: 95/65#; Pull-ups

AP: 3×10 weighted good mornings

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Wednesday 04.23.14

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PVC Mobility
2 Rounds:
Jog 200m
15 Air Squats
10 Jumping Lunges

OLY
Overhead Squats
3-3-3-3-3
Fitness: Lightweight, focus on form
Performance: Moderate
Competition: As heavy as possible

METCON
3 rounds for time of:
50 Double-Unders
50′ OH Plate Lunges
20 Burpees
Fitness: 75 Singles; 25/10#
Performance: DUs or 75 Singles; 35/15#
Competition: DUs; 45/25#

AP: 3×15 GHD Sit-ups or 4×20 regular sit-ups

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Tuesday 04.22.14

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PVC Mobility
Jump Rope for 2:00
Calisthenics – Coaches choice
Stretch before running

STAMINA
3x400m Run w/ 2:00 rest between
All Groups

METCON
For Time:
50 Power Cleans
WOD begins with and every 2 Minutes: 5 HSPU
Fitness: 85/55#; 5 DB Press
Performance: 115/85#; HSPU
Competition: 165+/115+; HSPU

AP: 50 Medball Sit-ups

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Monday 04.21.14

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PVC Mobility
Row 400m
2 Rounds:
15 KB Swings
20 Sit-ups

STRENGTH
Deadlifts 5×3
Fitness: Lightweight
Performance: Moderate
Competition: All 5 sets @ 75-80%

METCON
20-16-14-16-20
Wallshots
12-8-4-8-12
Toes to Bar
Fitness: 14/10#; Knee-ups
Performance: 16/12#; Knee-ups or Knees to Elbow
Competition: 20/14#; T2B

AP: 3×15 GHD Back Extensions

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Sunday 04.20.14

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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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