Saturday 04.15.17

9:15am Team WOD
2 person teams, 1 works at a time
150 wall balls/power c&j:
person A does wall balls, when he/she breaks, do 5 c&j and person B begins wall balls. When B breaks, he/she does wall balls and A resumes up to 100

Run 1 mile in relay intervals (200 or 400m)

40 strict pull ups – split up as needed
60 push ups
80 pistols
100 DU

Row 1 mile (1,600m) in relay intervals

10:00am Hero WOD
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Danny
AMRAP in 20:00 = 30 box jumps (24/20”), 20 push press (115/75#), 30 pull ups

10:00am Cardio WOD
AMRAP in 20:00
200m run
20 box jumps
20 push ups
20 pull ups

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Friday 04.14.17 – 5:30am, 8:00am and 10:00am classes ONLY

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Warm Up
20-15-10
Burpees
3x Double Unders

Strength
E2MOM for 12:00 (6 sets) = 2 Power Snatch – work up over sets if reps are clean

MetCon

AMRAP in 20:00
3 person teams
A: 15/9 Calories on Rower
B: 12 Sumo Deadlift High Pulls
C: 15 Push Ups
Rest :30

At 3,2,1 GO person 1 does row. As soon as 1 moves to SDHP, person 2 begins row. 1 goes to push ups, 2 goes to SDHP, person 3 begins row. After push ups are complete, that person rests :30 and starts row again. Score = total team calories rowed.

E: 55/35#; knees
F: 65/45#; plank to knee to plank
P: 75/55#; slight snaking okay
C: 95/65#; no snaking

After Party
Core = 2 X 15 GHD Hip Extensions
Competitor Extra = Every 3 Minutes for 12 Minutes = Row 250m; Max Reps Front Squat 155/105lbs

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Thursday 04.13.17

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Warm Up
Run 400m, 20 KB RDLs
Run 200m, 15 KB RDLs
Run 100m, 10 KB RDLs

Strength
Zero Bounce Deadift 4×4 at 60-80% of 1RM DL

MetCon
AMRAP 8 Minutes
5 Squat Snatch
1 Rope Climb

E: 55/35#; 4 banded strict pull ups
F: 75/55#; 4 banded strict pull ups or knotted rope ½ way
P: 115/75#; rope climb or 4 strict pull ups
C: 135/95#

After Party
Core = 3 X 10 KB See-saw Press
Competitor Extra = Every :20 for 6 Minutes = 5 Chest to Bar Pull Ups

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Wednesday 04.12.17

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Warm Up
AMRAP 8:00
Row 250m
10 High Hang Squat Cleans (light weight)
10 Push Ups

Strength
Squat Clean 5×3 – Start at 60% and work up, clean reps only. Drop and reset each rep

MetCon #1
Run 800m x 2
Rest 3:00

E = 400m
F = 600m
P&C = 800M

Score = Record both times

MetCon #2
100 kb swings for time – 5 burpees when you break

E: 25/20#
F: 30/25#
P: 40/30#
C: 53/35#

After Party
Core = 3 x 15 barbell roll outs
Competitor Extra = 5 Rounds: 18 Alternating Pistols; 18 Push Ups; Rest :60

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Tuesday 04.11.17

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Tuesday 04.11.17
Warm Up
Wrist Mobility
-then-
5 Rounds
:20 HS Hold
:20 Rest
-then-
Split Jerk Foot Work Drills

Strength
Split Jerk 5×3 – Start at 60% and work up, clean reps only

MetCon
40-30-20
Wallballs
Pull Ups

E: reps 30/20/10 – 14/10#; kipping jumping
F: 14/10#; thicker band
P: 16/12#; thinnest bands (blue and red)
C: 20/14#

After Party
Core = 3 x 12 (L/R = 1) barbell side bends
Competitor Extra = Every 5 Minutes for 15 Minutes Run 800m + Max Rep Kipping HSPU in 2 sets

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Monday 04.10.17

IMG_1383

Warm Up
Alternating EMOM 10:00
E: 10 Wall Balls
Odd: 5 Strict Pull Ups

Strength
Back Squat 3×5 @70-80%

MetCon
“Grace” – compare to 01/11
30 power clean & jerks

E: 55/35#
F: 65/45#
P1: 95/65#
P2: 115/75#
C: 135/95#

After Party
Core = 3 x 10 banded good mornings
Competitor Extra = Alternating EMOM for 10:00 = 12 Burpees to 6″ Target, 10 Toes to Bar

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Sunday 04.09.17

Open Gym 10am – 12 noon

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Saturday 04.08.17

9:15am Team WOD
2 person teams; AMRAP in 25:00

Partner A:
7 deadlifts
5 hang power clean
3 s2oh

Partner B:
500m row

F: 75/55#
P: 115/75#
C: 135/95#

Partner A does as many rounds/reps of 7/5/3 while partner B does 500m row. When row finishes, switch and pick up where your partner left off. Score = total rounds + reps

10:00am Hero WOD
Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq

3 rft: 30 squat clean (95/65), 30 pull ulps, 800m run

10:00am Cardio WOD
30:00 AMRAP
30 air squats
30 burpees
400m run

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Friday 04.07.17

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Warm Up
2:00 of Couch Stretch each side
-then-
50′ Duck Walk
50′ Burpee Broad Jump
50′ Duck Walk
50′ Burpee Broad Jump

Strength
3RM Back Squat

MetCon
AMRAP 10 Minutes
6 Deadlift
200m run
18 Wallballs

E: 115/80#
F: 135/100#
P: 165/145#; 16/12#
C: 245/165#; 20/14#

After Party
Core = 2 x 20 landmines
Competitor Extra = 1 Muscle Up every :20 Seconds until failure 15 Minute Cap

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Thursday 04.06.17

IMG_1308

Warm Up
AMRAP 7:00
10 KB Swings
10 Goblet Squats
10 KB Snatches

Strength
15:00 to find 1RM Power Clean

MetCon #1
Row 500m x 3
Rest 3:00
Record fastest and slowest times

MetCon #2
AMRAP 7 Minutes:
20 Double Unders + 6 Chest to Bar (26 points)
40 Double Unders + 9 Chest to Bar (75 points)
60 Double Unders + 12 Chest to Bar (147 points)
(Go back to 20/6 and continue)

Scoring: Rounds (through 147) plus reps

After Party
Core = stretch & mobility
Competitor Extra = 30 Strict HSPU for Time after every break complete 10 Box Jump Overs 24/20″; 10 Minute Cap

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