Tuesday 10.1.13

A) Bring Sally Down-- Push Ups

B) EMOM 20
    Odd min.- Toes2Bar x 10-15
    Even min.- Max Cal Row/Bike- Stop at 45seconds
                           -or-
                      200m Run
                 *** First come first serve on the rowers and bikes

C) Recovery/Mobility

Monday 9.30.13

A) Front Squat

     * 15 min to find 1RM

     

B) AMRAP 10

    5- thrusters (100/60)

    5- single arm kb swing L (55/35)

    5- lateral burpees over bar

    5- single arm kb swing R (55/35)

C) Recovery/ mobility 

Saturday 9.28.13-- OPEN GYM

A)   WARMUP

      EMOM 10

      5- High box Jumps

      5- Burpees

B)  4 rds

     20- Squat Cleans (95/65)

     20- Kb Swing (55/35) 

     20- Cal Row

C)  For quality 

       15- Toe 2 Bar

       12- Strict Press

         9- Strict Pull Up

Friday 9.27.13

A)  Every 2 min. for 5rds. complete
      Power Clean + Hi Hang Power Clean + Jerk
     *Heavy as possible

B) 4 rds (2min. each round)
    Sprint 100m.
    Max Rep Power Cleans (155/115)
  *Rest 1 min. between rounds

C) Recovery/Mobility

Thursday 9.26.13

A)  "Fight Gone Bad"
       3 rds-- 1min. each station
       Wall Balls (20/14)
       Sumo Deadlift High Pull (75/ )
       Box Jump (20")
       Push Press (75/ )
       Cal. Row

B) If time allows
     50- Wtd Situps
     50- Good Mornings
     *you choose the weight
     *you may divide up the work however you choose

C) Mobility

Wednesday 9.25.13

A) Deadlift
     *15min. to establish a 10RM
     *Touch and Go, NO Resting at the bottom of the movement

B) Death By Burpee and KB Swing

C) Recovery/Mobility

Tuesday 9.24.13

A) EMOM 5
     3-Power Snatch, Touch and Go
    *Choose a weight that you can maintain proper form with
    *Do Not increase the weight
    *This is a warmup for part B

B) "Isabel"
      30-Snatches (135/95)

C) For Time:
     800m Row

Monday 9.23.13

A) Front Squat

    *4x3 heavy as possible

    *15 min cap

B) "Cindy"

    AMRAP 20

    5-pull-ups

   10-push-ups 

   15-air squats 

C)Recovery

Saturday 9.21.13---OPEN GYM

A)  3 sets
     Max Unbroken Double Unders
     *Rest 3 min. between attempts
     *Record each set

B)  For Time:
      1000m Row
      15-HSPU or 25-Hand Release Push Ups
      15-Toes2Bar
      750m Row
      20- HSPU or 30- HRPU
      20- Toes2Bar
      500m Row
      25- HSPU or 35-HRPU
      25-Toes2Bar

C) 3 quality rds:
     8-Bent Over Row (clean grip)
     8-Weighted Pullups
     8-Weighted Ring Dips

Friday 9.20.13

A) EMOM 8
     1-Power clean and Jerk

B) 3 rds
    200mRun
      12-Power Clean (185/135)
        6-Push Jerks

C) Recovery/Mobility

Thursday 9.19.13

A)  Kettlebell Run
     * 3 attempts
     *Record fastest attempt

B) AMRAP 8
    12- Kettlebell Swings
    12-Situps

C) Recovery/Mobility

Wednesday 9.18.13

A) For Time:

     75-Thrusters (95/65)

     75-Lateral Burpees Over Bar

     75- Double Unders

B) Calorie Burn

     3min. Max Calorie Row

     

C) Recovery/Mobility 

Tuesday 9.17.13

A) Snatch
     *15 min. to establish 1RM for the day

B) AMRAP 10
    15-Hand Release Push Ups
    15-Deadlift (185/135)

C) Recovery/Mobility

Monday 9.16.13

A) Front Squat 15min Cap

    *4x3 heavier than last week

    *total volume needs to be higher.  Have a plan coming into these sets.

B) 4x400mSprint

    *Rest 4 min. b/t attempts
    *Record each attempt

    *compare to 6.7.13

C) recovery/mobility 

Saturday 9.14.13--OPEN GYM

A) 3 sets Max Rep Unbroken Toe2Bar
     *Rest as needed between sets

B) 15-12-9-6-3
     Thruster (95/65)
     KB Swing (70/55)
     *200m Run after each set

C) Calorie Burn
     *1min. MAX effort calorie Bike
       Rest 1 min.
     *1min. MAX effort calorie Row
     

Friday 9.13.13

FRIDAY 13th WOD

In teams of 3 complete 4 rounds of the following:

1000m Row

90-Double Unders

60-Power Cleans (95/65)

45-Box Jumps (24/20)

*Only 1 team member works at a time.  Divide work as you want.  All reps of each movement must be complete before moving to the next.

Thursday 9.12.13

A) Snatch Practice
     *10 min.

B) 3 rds
   400mRun
   7-Power Snatch
  *You choose the weight on the snatches

C) TBA

Wednesday 9.11.13

A)  EMOM 8
     1-Clean and Jerk
    *You choose the weight.  Try and increase each set if possible

B)  AMRAP 12
      3- Hang Power Clean (155/105)
      6-Shoulder 2 Overhead
     24-Double unders

C)Recovery

Tuesday 9.10.13

     For Time:

    1 mile run

    15- deadlift (225/185)

    20- air squat

    800mRun

    20- deadlift

    40- air squat

    400mRun

    25- deadlift

    60- air squat

    200mRun

    30-deadlift 

    80- air squat

For remainder of class time work a gymnastic skill.

Monday 9.9.13

A) Front Squat

    *15min. Cap

    *4x3 heavier than last week

B) 3 rds

   10- chest2bar pull-ups

   10- front squat (165/115)

   10- burpees

C) Recovery 

Saturday 9.7.13--OPEN GYM

A) Overhead Squat
     *15 min. to establish 3RM

B)  "Barbara"
     20-Pull Ups
     30- Push Ups
     40- Situps
     50- Squats
  *Rest 3 min. between each round.
  *This IS A SPRINT each time!

C) For time:
     50 cal Row

Friday 9.6.13

A) EMOM 5

    3- TouchNGo Power Snatch@70%      1RM

B) 5min. Max Effort KB Swing (55/35)

    1mile Run

   * no rest between KB and run, at the 5 min mark begin your run.

   *score total reps and total time 

C) For Time:

     100- double unders 

               OR

     300- singles

Thursday 9.5.13

A) Front Squat
    * 15 min. to complete 4sets of 3 reps heavier than last week

B) With a Partner complete as many rounds as possible in 20 min.
      Partner 1--200mRun (pacer)
      Partner 2-- 3-Deadlifts (275/205)
                       12- Wall Balls (20/14)

C) Recovery

Wednesday 9.4.13

A) 5 rds
    30 sec.-Tire Flips
    Rest 30 sec.
    30 sec.-Ring Push Up
    Rest 30 sec.
    30 sec.- KB Push Press (sets of 3 each arm count as 1rep)
    Rest 30 sec.
    30 sec.-Box Jump (24/20)
    Rest 30 sec.

B) 3 rds for quality
     8-Bent over row (clean grip)
     Rest 60 sec.
     12-Wt'd situp
     Rest 60 sec.

C) Mobility
   
   

Tuesday 9.3.13

A) Handstand walk/ push-up 

    *15 min practice 

B) AMRAP 2

    Burpees

    Rest 1 min 

    AMRAP 10

    9- thrusters (95/65)

   12- knee2elbows 

C) Recovery 

Monday 9.2.13

OPEN GYM from 3-6pm

A) Snatch 

    *10 min to find 1RM

     Then...

     EMOM 8

   1- Snatch@ 85% 1RM for today

B) 3 rds

    10- deadlift (275/205)

    50- double unders

C)Recovery