Monday 01.26.15

18jump

WARM UP
PVC Mobility
Row 500m
30 Air Squats
10 inch worms
50 jump ropes

STRENGTH
Back Squats
5×5 @ 100% of 1RM Front Sq. (12/16)
All groups

METCON
5 RFT:
5 Wall Climbs
10 T2B
20 Box Jumps
Elements: 16/12
Fitness: 20/16, step ups allowed; med ball weighted sit ups for t2b scale
Performance: 24/20, step ups allowed; k2e
Competition: 24/20”; t2b

AP: 3×15 back extensions

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Sunday 01.25.15

Open Gym 12:00 – 2:00

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Saturday 01.24.15

9:15am Team WOD
2 person teams:
Row 3,000m in 500m relay
40 power snatch
add weight, 40 squat cleans
add weight, 40 deadlifts
Run 800m in 200m relay

C = 65/35; +30#/20# = 95/55; +50#/20# = 145/75
P = 95/65; +40#/20# = 135/85; +50#/50# = 185/135
C = 135/95; + 50#/30# = 185/125; +90#/70# = 275/195

10:00am Hero WOD

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

“Luke”

400m run, 15 c&j (155/110), 400m run, 30 t2b, 400m run, 45 wall shots (20/14), 400m run, 45 kb (53#/35#), 400m run, 30 ring dips, 400m run, 15 lunge steps (155/110), 400m run

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Friday 01.23.15

18-clean

WARM UP
PVC Mobility
Row 400m
2 rounds
10 PVC thrusters
10 instep lunge stretches
Bay to bay: high knees and butt kicks

STRENGTH
Front Squats
3×3 @ 80% of 1RM Front Sq. (12/16)
2×2 @ 90% of 1RM
All Groups

METCON
5 Rounds:
1:00 of Push Press
1:00 of Deadlifts
1:00 of Wallball Shots
1:00 Rest
Elements: 55/35; 14/10
Fitness: 65/45; 14/10
Performance: 95/65; 20/14
Competition: 115/85; 20/14

AP: 3×10 Strict T2B

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Thursday 01.22.15

16-clean

WARM UP
PVC Mobility
Row 300m
Run 200m
30 slam balls
20 slam ball sit-ups

STAMINA
Tabata Burpees
All Groups
Score = lowest score within the 8 rounds

METCON
For Time:
30 KB Swings
20 Medball Twist Throws against wall (10 each side from 6’)
400m Run – can be row for weather
20 KB Swings
30 Medball Twist Throws
400m Run
10 KB Swings
40 Medball Twist Throws
400m Run
Elements: 30/20; 14/10
Fitness: 40/25; 16/12
Performance: 53/35; 20/14
Competition: 70/53; 30/20#

AP: 3×20 partner Medball sit-ups

7pm Competition Class =

7:00PM Warm-up
PVC Mobility
500m Row
Hip Mobility
BB Progression Warm-up

7:20PM – Clean Speed Ladder
Ten Bars increasing in weight – Clean them up as fast as possible… 2:00 Time Cap
M – 95-115-135-155-165-175-185-195-205
W – 65-75-85-95-105-115-125-135-145-155

Score = Time or Last successful weight lifted

7:35pm – East Coast Championships Event 1
Mary Meets DT – 15:00 Time Cap
3 Rounds for Time:
1 Round of Mary – 5 HSUP, 10 Pistols, 15 Pull-ups
1 Round of DT – 12 Deadlifts 155/105#, 9 Hang Power Clean, 6 Jerks

7:55pm – Max Effort
3:00 – Row for Calories
rest 1:00
2:00 – Wall Ball
Rest 1:00
1:00 – GHD Sit-ups

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Wednesday 01.21.15

15-clean

WARM UP
PVC Mobility
Run 400m
100 jump ropes
Run 200m
50 jumping jacks

STAMINA
Rowing
5 x :30 rowing, rest while partner rows
Score = distance rowed
All groups

METCON
3:00 AMRAP
15 Power Clean and Jerks
5 Pull-ups
< rest 1:00 >
3:00 AMRAP
10 Clean and Jerks
10 Push ups
< rest 1:00 >
3:00 AMRAP
5 Clean and Jerks
15 Air Squats
Elements: 45/25
Fitness: 65/45
Performance: 95/65
Competition: 135/95

AP: mobility and stretch

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Tuesday 01.20.15

17-wallball

WARM UP
PVC Mobility
Row 400m
3 rounds
10 supermans
10 KB Russian swings
10 squat jumps

STRENGTH
Power Cleans
5-5-3-3-1-1
All groups: all sets as heavy as possible

METCON
AMRAP 12:00
12 OH Walking Lunge Steps
15 Russian twists w/ plate
9 Box Jumps
Elements: 15/10; 16/12
Fitness: 25/15; 16/12
Performance: 35/25; 20/16
Competition: 45/35#; 24/20”

AP: tabata flutter kicks

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Monday 01.19.15

14-jump-zac

WARM UP
PVC Mobility
Run 400m
2 rounds
20 slam balls
15 OH Lunges w/ slam ball
10 step ups on box

STRENGTH
Step-ups w/ BB on Back – 4×10
All Groups: As heavy as possible; box height depends on height of athlete (no higher than 24”)

METCON
5 RFT
5 Renegade Rows
10 T2B
15 DB Hang Squat Cleans
20 Double Unders x 2 for singles
Elements: 20/10
Fitness: 25/15
Performance: 35/25
Competition: 40/30

AP: 3×15 hip extensions

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Sunday 01.18.15

Open Gym 12:00 – 2:00

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Saturday 01.17.15

9:15am Team WOD
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings 70/53
800 Meter Run (400 meters each)
100 Walking Lunge Steps 70/53
800 Meter Run
100 Burpees
800 Meter Run

10:00am Hero WOD

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Holleyman
30 rft: 5 wall shots (20/14), 3 hspu, 1 power clean (225/155)

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