Sunday 04.19.15

Open gym 10:00am – 12:00 noon

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Saturday 04.18.15

9:15am Team WOD
Teams of 2
ARMAP in 25:00
50 DB hang clean & jerk
50 dead hang pull ups (35 for females)
50 hspu
50 burpees

10:00 Hero WOD

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

JJ
1-10 squat clean (185/130), 10-1 paralette hspu (not h2g or plate elevated h2g)

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Friday 04.17.15

dominic-handstand

WARM UP
PVC Mobility
3 Rounds:
10 KB SDHP
10 Russian KB Swings
10 Supermans

STRENGTH
Deadlifts 5 x 5
All Group: 70% of 3RM

METCON
Hang Power Clean Ladder
Minute 1, start with 1 clean, add 1 clean every minute for as long as possible
15:00 Maximum
Score = last minute completed
Elements: 55/35
Fitness: 65/45
Performance: 95/65
Competition: 135/95

AP: Tabata hollow rocks/hollow holds

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Thursday 04.16.15

muscle-up-contraption

WARM UP
PVC Mobility
Jog 400m
2 Rounds:
10 Air Squats
20 Mountain Climbers
30 Jumping Jacks

STAMINA
4 x 250m Row
– rest while partner rows –
All Groups

METCON
For Times:
50 Push Press or Push Jerk
Starts with and every Minute, 3/5 Burpee Box Jump Overs
Elements: 55/35 Push Press; 3 Burpees
Fitness: 75/55 Push Press; 3 BBJO 16/12”
Performance: 95/65 Push Jerks; 5 BBJO 20/16”
Competition: 155/105 Push Jerks; 5 BBJO 24/20”

AP: 3 x 15 GHD Sit-ups

Thursday 7:00PM Competition Class (THE LAST REGULAR WORKOUT CLASS is at 6:30PM)
WOD 1:
7:00 AMRAP 
5 Wall Shots 20/14#
5 Power Cleans 135/95#
5 Calorie Row
10 Wall Shots
10 Power Cleans
10 Calorie Row
… same pattern… how far in 7:00.
-Rest 10:00-
WOD 2:
21 Power Snatch, 125/85
3 Rope Climbs
15 Power Snatch 
2 Rope Climbs
9 Power Snatch 
1 Rope Climb

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Wednesday 04.15.15

new-cover

WARM UP
Row 500m
Dynamic warm-up and stretch
3 x 100m tempo runs

STAMINA
1 Mile Run
Elements: 800m
Fitness: 1,200m
Performance: 1m
Competition: 1m

METCON
Max Thrusters in 5:00
– rest 2:00–
Max Pull-ups in 3:00
– rest 1:00 –
Max thrusters in 3:00
– rest 1:00 –
Max pull ups in 1:00

Elements: 55/35; sub KB swings for pull-ups
Fitness: 65/45; sub KB swings for pull-ups
Performance: 95/65; Regular KIPPING (no butterfly) Pull-ups
Competition: 135/95; C2B Pull-ups

AP: 2×6; 3×5 Strict Pull-ups

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Tuesday 04.14.15

rowing-warmup

WARM UP
PVC Mobility
3 Rounds: 10 reps each
Samson Stretch
PVC OHS
Sit-ups
Supermans
Push-ups

STRENGTH
5 Sets:
a) :20 L-sit holds
b) 10 DB Bent Over Rows
All Groups: as heavy as possible

METCON
16:00 EMOM
2 Touch n’ Go Squats Cleans
Elements: 55/35# Power Cleans + Front Squat
Fitness: 75/55# Power Cleans + Front Squat, work up if too light
Performance: 95/65# Squat Cleans, work up
Competition: Start at 135/95# Squat Cleans, working up each set

AP: Mobility and stretch

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Monday 04.13.15

regular-wod---matt-muscle-u

WARM UP
PVC Mobility
Jog 200m
Bear Crawl
Jog 100m
Crab Walk
Jog 200m
15 Air Squats

STRENGTH
Every 2:00 for 10:00
5 Front Squats
Pick a weight and stay the same for all sets
All Groups

METCON
5 RFT:
30 Double Unders
15 K2E
50m OH Plate Carry
Elements: 15/10; Toes to pole; x2 singles
Fitness: 25/15; Knees to waist; x2 singles
Performance: 35/25; Knees to chest; DUs or x2 singles
Competition: 45/35

AP: 2×6; 3×5 ring dips

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Sunday 04.12.15

Open gym 10:00am – 12:00 noon

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Saturday 04.11.15

9:15am Team WOD
TEAMS OF 2:
AMRAP for 20:00
1 teammate does:
200m run
10 hang power clean 135/95
12 slam balls
other teammate rows
score = rounds plus meters rowed

10:00am Hero WOD

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Bulger
10 rft: 150m run, 7 c2b, 7 front squat (135/95), 7 hspu

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Friday 04.10.15

shoulder-stretch5

WARM UP
PVC Mobility
Row 500m
2 Rounds:
10 Barbell good mornings
10 Tuck Jumps
10 Straight leg sit-ups

STRENGTH
3RM Deadlift
All Groups: In 15:00, saeftly work up to a 3RM

METCON
With a 12:00 running clock
1:00 of Squat Cleans
1:00 of Push Jerks
2:00 of Squat Cleans
2:00 of Push Jerks
3:00 of Squat Cleans
3:00 of Push Jerks
Elements: 55/35#
Fitness: 65/45#
Performance: 95/65#
Competition: 135/95#

AP: Tabata abs of coaches choice!

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