Saturday, August 1, 2015

9:15am Team WOD
AMRAP in 22:00
2 person teams; each athlete completes the following while partner rests
5 c&j – 2 burpees; switch
5 c&j – 4 burpees; switch
5 c&j – 6 burpees; switch
5 c&j – 8 burpees; switch
continue, adding 2 burpees each time

E = 65/35
F = 95/65
C = 135/95

10:00am Hero WOD

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Ralph
4 rft: 8 deadlift (250/175), 16 burpees, 3 rope climb, 600m run

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Friday 07.31.15

814

WARM-UP
PVC Mobility
9:00 EMOM
Minute 1: 30 DU/50 Singles
Minute 2: 20 Lunges
Minute 3: 5 KB Press Each Arm
Hip Mobility

STRENGTH
Bulgarian Split Squat 3 X 5
Try to increase weight each set

METCON
Every 2:00 for 16:00 complete
6 Burpees
4 OH Squats
2 Wall Climbs

E: 45/25#
F: 55/35#
P: 75/55#
C: 95/65#

AP: 3 X 10 Hanging Leg Raises

image

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Thursday 07.30.15

815

WARM-UP
PVC Mobility
200m Jog
3 Rounds:
10 1/4 Squat Jumps
10 Band Press
10 Active Shoulder Hangs

STRENGTH
Strict Press 1-1-1-1-1

METCON
For Time:
500m Row
21 Hang Power Cleans
500m Row
15 Hang Power Cleans
500m Row
9 Hang Power Cleans
*10 Burpee Penalty if bar drops in a set

E: 55/35# of < F: 65/45# P: 95/65# C: 115/75# AP: 3X15 Band Resistant GHD Back Extensions image

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Wednesday 07.29.15

820

WARM-UP
PVC Mobility
400m Row
2 Rounds of:
10 MB Squat Cleans
10 Straight Leg Sit-ups
10 Empty BB Deadlifts

STAMINA
1:00 ME Box Jumps
1:00 ME Slam Balls
1:00 ME Sit-ups
Total Reps

METCON
“Snatch Chief”
5 X 3:00 AMRAP w/ 1:00 rest between rounds.
3 Power Snatch, 135/95
6 Pushups
9 Air Squats
*Only full rounds count towards total score

E: 55/35# or <; Knee Push-ups F: 85/55# P: 115/75# C: 135/95# AP: Accumulate 2:00 L-Sit image

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Tuesday 07.28.15

WARM-UP
PVC Mobility
3 Rounds of:
5 Arm Circles Each Direction
10 Push-ups
10 Band Pulls toward Face
10 Squat Jumps

SKILL
10:00 of Upside Down Work
HSPU, HS Walks, Shoulder Taps

METCON
21 Wall Ball
21 Ring Dips
400m Run
15 Wall Ball
15 Ring Dips
400m Run
9 Wall Ball
9 Ring Dips
400m Run

E: 12/8# (MB); Box Dips
F: 14/10#; Green or Black Banded Ring Dips
P: 16/12#; Red or Blue Banded Ring Dips
C: 20/14# to 10′ Line

AP: 2 X Alligator Crawls on Frisbee

image

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Monday 07.27.15

997

WARM-UP
PVC Mobility
2 Rounds of:
200m Jog
10 Air Squats
:15 Bottom Squat Hold
:30 Plank Hold

STRENGTH
Back Squat
1-1-1-1-1

METCON
20:00 EMOM
Min 1: 12/10 Cal Row
Min 2: 15 KB Swings
Min 3: 100m Shuttle Run
Min 4: 40 Double unders

E: 8/6 Cal; 25/20#; 10 DU or 40 Singles
F: 10/8 Cal; 35/25#; 20 DU or 40 Singles
P: 45/30#; 30 DU or 80 Singles
C: 53/35#

AP: 3 X 10 Hanging Straight Leg Raises

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Sunday 07.26.15

Open Gym 10:00am – 12:00 noon

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Saturday 07.25.15

Team WOD:
400m kb carry – 100m at a time, partner rides – switch at turn around
50 burpees
150 kb swings
125 kb sdhp
100 partner leg throws
75 kb swings
50 sdhp
25 partner leg throws
50 burpees
400m kb carry – same as above

Hero WOD:
Loredo
6rft: 24 squats, 24 push ups, 24 walking lunges, 400m run

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Friday 07.24.15

998

WARM-UP
PVC Mobility
Coach Lead Dynamic Warm-up
Shoulder Mobility
Hip Mobility

OLY
Jerk
2-2-2-2-2
* Increasing load each set

METCON
5 RFT:
10 Deadlifts
10 Pistols

F: 135/95# or <; Bulgarian Split Squats P: 185/135#; Assisted Pistols C: 225/155# AP: Accumulate 2:00 L-Sit Holdimage

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Thursday 07.23.15

022

WARM-UP
PVC Mobility
Row 250m
2 Rounds of:
10 Money Makers
10 Push-ups
10 Lateral Lunges

SKILL
Athlete’s Choice 8:00 EMOM
1: Skill 1 X Reps
2. Skill 2 X Reps

METCON
15:00 running clock
Every 3:00 complete:
200m Run + AMRAP Squat Clean to Overhead in remaining time.
Score = Total number of Squat Cleans to Overhead

E: 65/45 or < F: 95/65# P: 125/85# C: 155/105# AP: Stretch and Mobilize image

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