Wednesday 09.02.15

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WARM-UP
PVC Mobility
3 Rounds of:
20 Slam Balls
10 Walking Lunges
10 Money Makers
5 Push-ups

STAMINA
2 X 400m Run w/ 1:00 Rest

METCON
10:00 AMRAP
2 DB Man Makers (No renegade row)
4 Alt. DB Power Snatch
6 Single Arm DB OH Squat (3 Each side)
8 Renegade Rows

E: 20+/10#
F: 30+/20#
P: 40+/25#
C: 50+/35#

AP: Tabata Hollow Rocks

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Tuesday 09.01.15

WARM-UP
PVC Mobility
300m Row
2 Rounds of:
10 V-ups
10 MB Squat Cleans
10 Band Pull-aparts

SKILL
L-Sit Build-ups 6:00 EMOM
5 Second hold
10 Second hold
15 Second hold – keep adding 5 seconds until you can’t

METCON
With a running clock:
At the 0:00
15-12-9 of:
Power Cleans
Push-ups
At the 8:00
12-9-6
Hang Squat Cleans
HSPU
At the 16:00
9-6-3
Squat Cleans
Deficit HSPU

E: Staying at the same weight; DB Press
F: 65/45#; 75/55#; 95/65#; 2 ab mat HSPU or Box HSPU
P: 95/65#; 115/75#; 135/95#; 1 ab mat HSPU
C: 115/75#; 135/95#; 155/105#

*If someone does not complete the work in the allotted time the must move on to the next set of movements.
Score = Reps/Time … ex. 81/20:34 (finished each round) or 65/22:13

AP: Stretch and Mobilize

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Monday 08.31.15

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WARM-UP
PVC Mobility
200m Jog
2 Rounds of :
20 Plank Position Shoulder Taps
15 Air Squats
10 Supermans

STRENGTH
Back Squat 3 X 8 – building from 8/17

METCON
4 RFT:
3 Wall Climbs
10 K2E
25 Double Unders

E: 3X10 second plank holds; T2Pole; 25 singles
F: Shallow Angle; Knee Raises; 50 Singles
P: Steep Angle; K2Chest; 75 Singles
C: Chest to wall

AP: 3X10 Weighted Hip Extensions

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Sunday 08.30.15

Open Gym 10:00am – noon

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Saturday 08.29.15

9:15am Team WOD
2 person teams – athletes work at the same time; teams choose which station to begin on

2:00 max effort calorie row
1:00 rest
2:00 max effort plate weighted lunge steps
1:00 rest
2:00 max effort t2b
1:00 rest
2:00 max effort kb swings
REPEAT

10:00am Hero WOD

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Schmalls
800m run then 2 rounds: 50 burpees, 40 pull ups, 30 pistols, 20 kb (53/35), 10 hspu, then 800m run

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Friday 08.28.15

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WARM-UP
PVC Mobility
3 Rounds of:
10 Dumbbell Thrusters
5 Ring Rows
200m Jog

SKILL
10:00 of HS Walk practice
F/E: Kicking up to the wall
P: HS Walks toward Wall
C: HS Walks out in free space

METCON
30-25-20-15-10-5
Wall Ball
6-5-4-3-2-1
Muscle Ups

E: 12/8# Slamball; 1 MU = 5 Ring Rows steeper incline.
F: 14/10#; 1 MU = 5 Ring Rows
P: 16/12#; Asst. Bar MU
C: 20/14#; Bar or Ring

AP: 3X20 Banded Sit-ups

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Thursday 08.27.15

WARM-UP
PVC Mobility
3 Rounds of:
:20 Static or Rocking Hollow Hold
10 Reverse Lunges
10 Red Band Press

STRENGTH
Strict Press
2 X 5 @ 70% of 1RM
2 X 3 @ 75% of 1RM
2 X 2 @ 80% of 1RM

METCON
10:00 AMRAP
10 Box Jumps
20 Pistols

E: 16/12″; 1-Leg Box Sitdown/Standup
F: 20/16″; Rig/Band Asst. Pistols
P: 24/20″; Plate Asst. Pistols
C: 30/24″

AP: 3X15 GHD Back Extensions

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Wednesday 08.26.15

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WARM-UP
PVC Shoulder Mobility and Good Mornings
3 Rounds of:
10 Overhead Squats (PVC or Empty BB)
5 Slow Descent Push-Ups
10 Slam Balls

OLY
3:00 AMRAP of :25 Hang Power Snatch @ 65% of 1RM Snatch
rest :35 each minute.
==Rest 3:00==
3:00 AMRAP of :25 OHS at same weight above rest :35 each minute

METCON
12:00 AMRAP
5 Ring Dips
250m Row
5 Deficit HSPU
200m Run

E: Box Dips; Box HSPU or DB Press
F: Assisted Ring Dips; Ab Mat Assisted HSPU
P: Assisted Ring Dips; Unassisted HSPU
C: 45#/25# Plates

AP: 3X20 Extended Arm to Toe Opposite Reaches

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Tuesday 08.25.15

WARM-UP
PVC Mobility
3 Rounds of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups/Ring Rows

STAMINA
Tabata Double Unders
Score = Total Reps

METCON
Every 2:00 for as long as possible… w/ 20:00 Time Cap
0:00 – 2:00
2 Rope Climbs
2 Front Squats
2:00-4:00
2 Rope Climbs
4 Front Squats
4:00-6:00
2 Rope Climbs
6 Front Squats
*add 2 Front Squats each round…

E: 1 Rope Climb = 5 Ring Rows + 5 Air Squats 55/35#
F: 1 Rope Climb = 5 Asst. Pull-ups + 5 Air Squats; 95/65#
P: 1 Rope Climb = 5 Pull-ups + 5 Air Squats; 135/95#
C: 155/105#
C+: 185/135#

AP: 5X5 Ring Plank Extensions (Shoulder Extensions)

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Monday 08.24.15

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WARM-UP
PVC Mobility
3 Rounds of:
Row 15 Calories
5-10 Good Form Push-ups
30 Hollow Rocks

OLY
7 X 1 Clean Deadlift + Hang Power Clean + Squat Clean

METCON
For Time:
10-9-8-7-6-5-4-3-2-1
Clean and Jerks
1-2-3-4-5-6-7-8-9-10
KB Swings

E: 55/35#; 30/20#
F: 85/55#; 35/25#
P: 115/75#; 53/35#
C: 135/95#; 70/53#

AP: 4X15 Elevated Sit-ups (Feet on a box)

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