Sunday 03.26.17

Open gym 10:00am – 12:00 noon

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Saturday 03.25.17

9:15am partner WOD; 2 person teams
2 rounds (30 min total):
5 Deadlifts (225/155; 185/135; 135/95) – each person does 5 then switch for 5:00
10 Burpees – each person does 10 then switch for 5:00
15 Wall balls (20/14, 16/12; 14/10) – each does 15 then switch for 5:00

10:00am Hero WOD

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.

Santiago
7rft: 18 db hang squat clean (35), 18 pull ups, 10 power clean (135), 10 hspu

10:00am Cardio WOD
800m run
20-18-16-14-12-10 HSPU
60-54-48-42-36-30 DU
800m run

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Friday 03.24.17

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MetCon: The Open 17.5

10 rounds for time of:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders

Masters 55+ and Teens (14-15):
Men use 65 lb.
Women use 45 lb.

There is a 40-minute
time cap. If the athlete does not finish all 440 reps within the
time cap, their score will be the number of reps completed.
There is no tiebreaker for this workout.

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Thursday 03.23.17

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Warm up:
2:00 shoulder mobility
400m jog
3 rounds:
10 squat jumps
10 push ups

Strength:
Push Jerk 3×3
(First set: Moderate; Second set: Heavy; Third set: Moderate)

MetCon:
9-6-3
Squat Cleans
Muscle Ups

E: 65/45#; ring rows
F: 95/65#; banded strict pull ups
P: 135/90#; strict pull ups
C: 165/110#; bar
C+: 165/110#; ring

After Party:
Core = Tabata Alt. Flutter Kicks & Scissor Feet
Competitor Extra = 20-40 minutes on the bike at a comfortable pace.

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Wednesday 03.22.17

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Warm up:
2:00 ankle/calf mobility
then 4 Steady Rounds
Row 250m
10 Empty Bar Power C&J

Strength:
EMOM 10:00 = 1 Squat Clean and Jerk at 80% of 1RM

MetCon:
AMRAP 20:00
10 Power Snatches 75/55lbs
30 Double Unders
Row 250/200m

E: AMRAP 15:00; 55/35#; 150/100m
F: 55/35#; SU
P: 65/45#; DU or 2x SU
C: 75/55#

After Party:
Core = 3 X 10 Hanging Straight Leg Raises
Competitor Extra = front squat 5×3 @ 75%-85%

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Tuesday 03.21.17

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Warm up:
4 Rounds
:30 Plank Hold
10 DB Push Press
30 Double Unders/60 SU

Strength:
Back Squat 4×4 AHAP, increase each set

MetCon:
5 Rounds
15 KB Swings 70/53lbs
3 wall climbs

E: 30/20#; 1 wall walk as high as possible
F: 40/25#; wall climb AHAP
P: 53/35#
C: 70/53#

After Party:
Core = tabata hollow holds
Competitor Extra = EMOM 12:00 = 1-2 Strict Muscle Ups

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Monday 03.20.17

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Warm up:
6:00 of 150m row, 100m run
then
2:00 Couch Stretch/side
3 Slow Rounds
10 Good Mornings
10 Push Press

MetCon 1:
AMRAP 12:00
15 Box Jump Overs
10 CTB Pull Ups
5 Touch and Go Clean and Jerks

E: 12/2×45# plates; 65/45#
F: 16/12; 75/55#
P: 20/16; 115/75#
C: 24/20; 135/95#

MetCon 2:
AMRAP in 8:00
1 thruster, 1 burpee over bar
2 thrusters, 2 burpees over bar
3 thrusters, 3 burpees over bar
4 thrusters, 4 burpees over bar
Etc……

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

After Party:
Core = stretch & mobility
Competitor Extra = Row 5 K; Row for 3:00, Rest 1:00 until finished

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Sunday 03.19.17

Open Gym 10am – 12 noon

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Saturday 03.18.17

9:15am Team WOD
AMRAP in 20:00; 2 person teams,
7 Squat Clean – each
30 Double Unders – each
5 Burpees over Barbell – each

F: 75/45#; 2x su
P: 115/75#; du or 3x su
C: 135/95#

10:00am Hero & Cardio WOD

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

“Yeti”

25 pull ups, 10 MU, 1.5 mile run, 10 MU, 25 pull ups

Scale MU with 2 burpees + 2 ring dips per MU

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Friday 03.17.17

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WORKOUT 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots 55-calorie row
55 handstand push-ups*

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

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