Tuesday 07.07.15

006

WARM-UP
200m Jog
3 Rounds of:
10 Light KB Swings
10 Sit-ups
10 Skull Crushers
PVC Mobility

STRENGTH
Back Squat
2-2-2-2-2

METCON
0:00 – 3:00 AMRAP
4 DB Manmakers
8 Pull-ups
3:00-6:00 AMRAP
5 DB Manmakers
6 Pull-ups
6:00-9:00 AMRAP
6 DB Manmakers
4 Pull-ups
9:00-12:00 AMRAP
7 DB Manmakers
2 Pull-ups

E: 25/15#; Ring Rows
F: 35/20#; Ring Rows
P: 40/25#; Banded Pull-ups
C: 45+/30+#

AP: 50 MB Straight Leg Sit-ups

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Monday 07.06.15

004

WARM-UP
PVC
50 Double Unders
2 Rounds of:
10 Straight Leg Sit-ups
10 Walking Lunges
10 MB Backward Throws to a partner

OLY
Clean and Jerk – Power or Full
3-3-2-2-2-1-1
AHAP

METCON
Using 80% of C & J above Complete
4 RFT:
5 Clean & Jerks
400m Run

E: 50% of C&J from Pre-work
F: 60% of C&J from Pre-work
P: 70% of C&J from Pre-work
C: 80% of C&J from Pre-work

AP: 50 Plate Chops

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Sunday 07.05.15

Open Gym 10:00am – 12:00 noon

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Saturday 07.04.15

9:15am Team WOD:

America’s Birthday Party – Happy 239th Birthday, America!!!

AMRAP in 20:15 – athletes take turn completing rounds of the following:

1 deadlift (C+ = 275/195; C = 225/155; P = 185/135; F = 155/115)
7 lateral burpees
7 DU (scale = lateral bar hops)
6 DB or KB push press (C+ = 60+/40+; C = 50/35; P = 40/25; F = 30/20)

— Rest 5:00, then complete—

239 total reps of any choice of or combo of the following:
ring dips, t2b, pull ups, jumping squats, box jumps

10:00am Hero WOD

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

“Ship”
9 rft: 7 squat cleans (185/135), 8 burpee box (36/30)

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Friday 07.03.15 – classes at 7:30am/8:30am/9:30am and noon ONLY

002

CLASSES TODAY WILL BE ONLY:
7:30AM
8:30AM
9:30AM
NOON

WARM-UP
PVC Mobility
500m Row
10 Leg Swings Each Direction
Coach Lead Dynamic Warm-up
Hip Mobility
Burgener Warm-up after Stamina

STAMINA
800m Run – Rest 2:00
400m Run – Rest 1:00
200m Run

METCON
For 15:00, every :90 Perform
2 (Power Snatch + OH Squat)
*adding 4x’s or every other :90
If athletes need to partner up to share bars/plates this is doable

E: Choose a weight and stay with it the whole time
F: 55/15#, 65/25#, 75/35#, 85/45#, 95/55#
P: 75/35#, 85/45#, 105/55#, 115/65#, 125/75#
C: 75/35#, 95/55#, 115/75#, 135/95#, 155/105#
Score = Final Weight

AP: 3 X 10 Hanging Straight Leg Raises

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Thursday 07.02.15

001

WARM-UP
PVC Mobility
3 Rounds of:
20 Jumping Jacks
10 Wide Stance Walk out Inch worms
5 Empty BB Push Jerks

OLY
Jerk 3-3-3-3-3
*looking to increase each set

METCON
16:00 AMRAP
21-18-15-12-9-6-3
Deadlifts
Sit-ups
KB Swings
* Any remaining time max effort calorie row.

E: 55/35#; 30/20#
F: 65/45#; 35/25#
P: 95/65#; 45/30#
C: 135/95#; 53/35#

AP: 3 X 10 GHD Reverse Hypers

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Wednesday 07.01.15

00-opening2

WARM-UP
PVC Mobility
400m Jog
3 Rounds of:
5 Squat Hops
5 V-ups
5 Scorpions

STAMINA
Tabata Box Jumps
Must Jump… Athlete Chooses Height
Score = Average of highest and lowest round/Box height
45# Plate, 12″, 16″, 20″, 24″

METCON
For time:
50 Double Unders
2 Rounds of:
15 Push-ups
30 Air Squats
–then–
50 Double Unders
3 Rounds of:
10 Push-ups
20 Air Squats
–then–
50 Double Unders
4 Rounds of:
5 Push-ups
10 Air Squats

E: 50 Singles; Push-ups on knees; Squat above parallel
F: 100 Singles; Push-ups on knees; Squat above parallel
P: 150 Singles; Worming Push-ups; Squat below parallel
C: Plank Push-ups (chest to the floor); Squat below parallel

AP: Mobilize and Stretch

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Tuesday 06.30.15

00-opening01

WARM-UP
PVC Mobility
250m Row
2 Rounds of:
20 Mountain Climbers
10 Light DB Push Press
5 Air Squats w/ 3 sec hold at bottom

SKILL
15:00 HSPU Teaching/Technique Work
E/F: Kicking up on the wall and lowering
P: Rx or Ab Mat Assisted 4×3 or 6×2 or 12×1 you choose
C: Deficit HSPU 12-15 or more, you choose set make up

METCON
10:00 EMOM
5 Power Cleans + 2 Pistols
* Add 2 Pistols each minute/one each leg
Score = Total Reps
Complete Minute 1 = 7
Complete Minute 2 = 16
Complete Minute 3 = 27 …

E: 65/35#; Box Step Ups
F: 75/55#; Asst. Pistols
P: 115/75#; Asst. Pistols
C: 135/95#

AP: 100 Russian Twists in as few sets as possible

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Monday 06.29.15

00-opening1

WARM-UP
200m Run
2 Rounds of:
15 Air Squats
10 Banded Y’s
10 Light plate shoulder ring-outs
Shoulder Mobility

STRENGTH
OH Squat 3-3-3-3-3
*looking to increase each set

METCON
4 RFT:
8 Thrusters
4 Muscle Ups (Bar or Rings)
200m Run

E: 55/35#; 4 Ring Rows + 4 Box Dips
F: 95/65#; 4 Kipping or Banded Pull-ups + 4 Assisted Dips
P: 115/75#; 4 Strict Pull-ups + 4 Ring Dips
C:135/95#

AP: Accumulate 3:00 of a plank hold

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Sunday 06.28.15

Open Gym 10:00am – 12:00 noon

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