Wednesday 02.15.17

Warm Up
18-15-12
Calorie Row
Kettlebell Swing

Strength:
4 Rounds; 1 Minute on 3 Minutes off Squat C&J @ 65% 1RM

MetCon:
3 Rounds
21 Bar Facing Burpees
15 Kipping HSPU
9 Overhead Squats

E: seated DB press; 55/35#
F: box hspu; 65/45#
P: ab mat asst; 95/65#
C: 135/95#

After Party:
Core = 3×10 Weighted GHD Sit-ups & Back Extensions
Competitor Extra = 3 Rounds Max Set Unbroken Push Jerks 135/95lbs (25 rep cap per set); rest 2:00

IMG_9964

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Tuesday 02.14.17

Warm Up
30′ Burpee Broad Jump
15 Good Mornings w/ empty bar
30′ BBJ
10 Good Mornings
30′ BBJ
5 Good Mornings

Strength
Front Squat
1×6 at 65%
1×5 at 75%
1×4 at 85%
1×1 at 95%

MetCon
AMRAP 15:00
10 CTB Pull Ups
15 Hang Power Cleans
15 med ball sit ups

E: kipping jumping; 55/35#; 10#
F: band assisted; 65/45#; 16/12#
P: chin-over-bar; 75/55#; 20/14#
C: 95/65#; 30/20#

After Party:
Core = 50 sledge swings – alternate sides each 5
Competitor Extra = 5 Minutes Post Metcon: 10 Minutes to find 2RM Back Squat from Rack

IMG_9703

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Monday 02.13.17

Warm Up
4 Rounds
10 PVC Pass Throughs
10 PVC Hang Power Snatch
10 Sit Ups
:30 Air Squat Hold in bottom

MetCon 1:
3 Rounds
25 Power Snatches
25 Toes to Bar

E: 15 reps 55/35#; 15 reps straight leg med ball sit ups
F: 55/35#; hanging knee tucks
P: 65/45#; t2b attempts
C: 75/55#

MetCon 2:
AMRAP 4:00 x 3; 2:00 rest
1 Squat Clean
1 Muscle Up
2,2,3,3…
Start at 1&1 each AMRAP

E: 65/45#; ring MU transitions
F: 95/65#; ring MU transitions
P: 135/85#; jumping ring MU or banded ring transitions
C: 155/105#; ring MU

After Party:
Core = stretch * mobility
Competitor Extra = Row 200m x 10; Rest :30

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Sunday 02.12.17

Open Gym 10:00am – 12:00 noon

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Saturday 02.11.17

9:15am Team WOD
Teams of 2:
AMRAP in 25:00; athlete does a full round then switch
1 power snatch (C = 135/95; P = 95/65; F = 65/45)
2 OHS
3 power cleans
4 front squats
5 lateral bar burpees

10:00am Hero WOD
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

Tiff
On a 25:00 clock: run 1.5 miles then in remaining time AMRAP = 11 c2b, 7 hang squat clean (155), 7 push press

10:00am Cardio WOD
Above w amrap of: 11 pull ulps, 7 db squat cleans (max 40/25#), 7 db push press

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Friday 02.10.17

Warm Up
Teams of 4
Row 4000m
Switch every 250m

Strength
4 Rounds: 1 Minute on 2 Minutes off Max Overhead Squats in 1 set @ 55% 1RM

MetCon
Open WOD 13.1
AMRAP 17 Minutes
40 Burpees to 6″ Target
30 Power Snatch 75/45lbs
30 Burpees
30 Power Snatch 135/75lbs
20 Burpees
30 Power Snatch 165/100lbs
10 Burpees
Max Power Snatch @ 210/120lb

F: -10 burpees; men: 45-55-65-75/women:15-25-35-45
P: men:45-75-100-120/women:35-55-75-90
C: as written

After Party:
Core = 30 frisbee tuck planks
Competitor Extra = 5 Rounds: 1 Minute on 1 Minute off Burpees to 6″ target

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Thursday 02.09.17

Warm Up
“2:00 Couch Stretch on both sides
-then-
30 Box Jumps (step down)
-then-
3×5 Pause Front Squat with light weight”
3×5 push press w light weight

Strength:
Thrusters
1×6 at 62.5%
1×5 at 72.5%
1×4 at 82.5%
1×1 at 92.5%

MetCon
AMRAP 25 Minutes
Row 20/15 Calories
15 KB Snatch
15 Box Jumps

E: row 15/10; db snatch 25/15#; 16/12”
F: Row 15/10; 30/20#; 20/16”
P: 53/35#; 24/20”
C: 70/53#; 30/24”

After Party:
Core = 4x b2b alligator walks
Competitor Extra = 2 Rounds
Max Set Unbroken Wallballs 20/14lbs; rest 3:00

IMG_9833

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Wednesday 02.08.17

Warm Up
3 Rounds
1:00 Wall Sit
20 Air Squats
10 Ring Rows

Strength
3 Sets – 1 Snatch from floor + Max Rep Hang Snatch (above knee) @60% current 1RM Snatch; Rest 3-4 Minutes

MetCon
AMRAP 7 Minutes
20 Sit Ups
40 Wall balls

E: 20 wall balls @14/10
F: 30 wall balls @14/10
P: 16/12
C: 20/14

After Party:
Core = 3 x 20 KB russian twists (each tap = 1)
Competitor Extra = 3 Rounds; Max Set Unbroken Sumo Deadlift High Pull 95/65lbs (40 rep cap); rest 3:00

IMG_9826

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Tuesday 02.07.17

Warm Up
T-spine Mobility
-then-
12-9-6
Burpee Box Jump
Calorie slow Row

Speed/Stamina
1k row for time

MetCon
10 Rounds for time
5 Front Squats
5 Push Jerk
5 Strict Handstand Push Ups

E: 65/45#; seated DB press
F: 95/55; ab mat HSPU or sub 3 wall walks
P: 115/75#; kipping hspu
C: 135/95

After Party:
Core = 50 mb straight leg sit ups
Competitor Extra = Push Jerk 4×8 @65%

IMG_9667

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Monday 02.06.17

METCON MONDAY!!

Warm Up
3 Rounds
10 Wall Balls
10 Shoulder “Kips”
5 Push Ups

MetCon 1
Open WOD 12.3
AMRAP 18 Minutes
15 Box Jumps
12 Shoulder to Overhead
9 Toes to Bar

E: 12”/2×45# plates; 55/35#; toes to pole
F: 16/12”; 65/45#; hanging knee raises
P: 20/16”; 75/55#; t2b or attempts
C: 24/20”; 115/75#

MetCon 2
3 Rounds
21 Thrusters
21 Calorie Row
rest 2:00

E: 55/35#; 15 cal row
F: 65/45#
P: 75/55#
C: 95/65#

After Party:
Core = stretch * mobility
Competitor Extra = Row 500m x 8, Rest :90

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