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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Wednesday 04.09.14

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PVC Mobility
Jog 400m
2 Rounds:
10 Burpees
12 KB SDHP
14 Mountain Climbers

STRENGTH
Deadlifts
5×5
Fitness: Lightweight, focus on form
Performance: @70%
Competition: @70%

METCON
5 RFT
12 KB Swings
12 KB Front Rack Lunges
20 Sit-ups
Fitness: 35/20
Performance: 53/35
Competition: 70/53

AP: 3xME Strict Pull-ups

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Tuesday 04.08.14

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PVC Mobility
Jog 200m
50 Single Unders
Jog 200m
50 Jumping Jacks

STAMINA
3x500m Row (each) w/ partner rest
Fitness: Maintain 2:20 pace
Performance: Maintain 2:00 pace
Competition: Maintain 1:45 or faster pace

METCON
9-7-5-3-1
Thrusters
50 Double Unders b/t rounds
Fitness: 75/55; 75 Singles
Performance: 115/85#; 50 DU or 75 Singles
Competition: 155/105#

AP: 3×15 GHD Back Extensions

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Monday 04.07.14

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PVC Mobility
Jog 400m
3 Rounds:
10 Jumping Squats
10 Straight leg sit-ups
:30 Pigeon Stretch each leg

STRENGTH
Back Squat
3-3-3-3
Fitness: Work up each set
Performance: Work up each set
Competition: As heavy possible

METCON
12:00 AMRAP
10 Pull-ups
10 DB/KB Snatch – alternating arms
10 Box Jumps
Fitness: Assisted pull-ups or ring rows; 35/20; 20/16”
Performance: Assisted pull-ups; 40/25; 24/20”
Competition: 50/35; 30/24”

AP: 50 hollow rocks

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