Tuesday 4.1.14

    Cooper Thomas counting out rounds

                      Great squat!!!

A) "Fran"

    Rest 30 seconds 

    "Diane"

    Rest 30 seconds 

    "Helen"

    Rest 30 seconds 

  Take a deep breath and realize what day it is then do the following: 

A)  Deadlift 

    *12 min to establish 1RM

B)  Spend the remaining time working on gymnastics skills or perform an EMOM between 8-12 min with light to moderate loading in either the Snatch or clean and jerk.  Keep reps between 3-5 reps

C) Mobility 

Monday 3.31.14

       Brent and Wendy awaiting 14.5!          

A)  AMRAP 12

     10- Toe 2 Bar

     15- Push-ups 

     30- Double Unders

B) 3 rds

    12- weighted sit-ups 

    12- band pull aparts 

    24- Dumbell bicep curls (12 each arm)

C) Rec/Mob

    

Friday 3.28.14

                    Open WOD 14.5

Thursday 3.27.14

           Bryan after another round 

             of handstand push-ups 

A) For Time

    Row 2000m

    15- Clean and Jerks

    * Loading will be posted on the whiteboard 

B)  SURPRISE

C) Rec/Mob

Wednesday 3.26.14

A)  Stict Press

    12 min to establish 1RM

B)  AMRAP 14  

    30- Air Squat

    15- HSPU (Adv),  8 to 10-HSPU (Int),  20- hand release push-up (Beg) or modified off the box 10 reps

    

C) Rec/Mob

    

Tuesday 3.25.14

       "Getting strong is easy... pick up 

      heavy things and put them down!"

       -Rob Orlando

A) Wendler Deadlift Week 3

    75% x 5

    85% x 3

    95% x 1+

   * last set max effort   

B) Deadlift 

     3 x 10 @ a load heavier than week 1

    * Rest as needed between sets and perform 12-15 band pull aparts

C) Recovery and Mobility 

Monday 3.24.14

            Eddie gettin after a little 

          row for calories post WOD!

A)  EMOM 5

     1- Squat clean 

     1- Front Squat 

     1- Jerk 

    * Heavy as possible 

B)  AMRAP 12

     3- burpees

     6- box jumps (20/24)

     9- kbs (35/55#)

   *Compliments TamCar00

   

C) Recovery and Mobility 

*** If you are planning on doing 14.4 you will only do 14.4!  Do not do both the open workout and the class workout.  No exceptions! 

Friday 3.21.14

             Mike PRd on his snatch

               yesterday with 205#

              Tell 'em about it Mike!

Open WOD 14.4

Thursday 3.20.14

Wednesday 3.19.14

                                               If Lindsey says "lift"... YOU LIFT!


A)  EMOM 20
     Odd Min:  Pull-Ups x 15-20 reps (Try to go unbroken each set)
     Even Min:  Front Squat x 8-10 reps  (155/105) (135/95) (95/65) (65/45)
    ***Try to stay in the high ranges for as long as possible.  Keep track of how many reps are completed each round.  Post total Pull-ups and Front Squats

B)  Calorie Burn
      2min. Max Calorie Airdyne or Row

C) Recovery/Mobility

Tuesday 3.18.14

A)  Partner WOD

     3 sets of:

     3 rds 

    30-double unders 

    15- Toe2bar

*partner 1 does all 3 rounds then partner 2 does all 3 rounds, that's 1 set!  Complete all 3 sets and record time.

Then immediately into...

75- ground2overhead with 45/25# plate

B) Recovery

C) Mobility-- pick 2 upper extremity and

                  2 lower extremity mobility       pieces to work problem areas

Monday 3.17.14

                         Just Lift

A) Wendler Deadlift Week 2

    70% x 3

    80% x 3

    90% x 3+

   * Last set max reps unbroken

   Then 3x10@ a lighter load

B) 3 sets

    15- dumbbell bicep curls (each arm, that's right y'all bicep curls!!)

    20- weighted walking lunge 

    10- band pull aparts

C) Mobility 

Friday 3.14.14

Thursday 3.13.14

           Maribeth pushing through 

             a heavy set of thrusters

A)  AMRAP 10

     Run 1mile

     30- pull-ups 

     Max handstand push-ups 

    * Score is HSPU or the number of reps you got to on pull-ups.  

    * Tie breaker is mile time

B) Gymnastics Practice

     12-15 min to work gymnastics skills

     * Only gymnastics!!!

C) Rec/Mob

Wednesday 3.12.14

                        Mikko Salo

A)  EMOM 5

     3- Power Cleans

    * keep weight the same

    * don't have to be touch and go

B)    For Time:

     20- burpees 

     30- thrusters 

     20-burpees 

     25- thrusters 

     20- burpees

     20- thrusters 

     20- burpees 

     15- thrusters 

     20- burpees 

     10- thrusters 

* Start with 95/65 on thrusters adding 20# to each set.  Only use one bar.  

C) Rec/Mob

Tuesday 3.11.14

                              Michelle 

A)  Wendler 

     Deadlift

B) 3 sets

    20- band pull a parts

    15- kb swings heavy

    10- banded or barbell good mornings

C) Rec/Mob

Monday 3.10.14

         Tug is always there when you 

           need somebody to lean on 

 

A)  5rds for max reps

     30 seconds max kettlebell snatch

     Rest 30 seconds 

     30 seconds max wall balls

     Rest 30 seconds 

     30 seconds max Toe2Bar

     Rest 30 seconds 

   *No dropping kettlebell or med balls.

   * Choose a weight that challenges you for the kettebell snatch.  You do not have to switch arms on the snatches.  They can be done from the hang, touching the floor between reps is not necessary.

   * Score is total reps of all rounds 

B)  Tabata Sit-ups 

C) Rec/Mob

Thursday 3.6.14

            

A)  AMRAP 20

     400m Run

     40- double unders 

     20- pull-ups 

    *this is a long one y'all!  Pacing is key early on. The last 5-7 min you should ramp up the intensity and really get after it!

B)  Rec/Mob

C)  More MOBILITY!!!

Wednesday 3.5.14

        

A)  Power Snatch

     *  10 min to establish a heavy single 

     * Doesn't have to be a PR attempt, but if ya feel good get after it!

     *Straps are allowed

B)  AMRAP 12

     2-4-6-8-10-12....

    Power Snatch (135/95)

    10-15-20-25-30....

     Sit-ups 

    

C) Recovery & Mobility 

      

     

     

     

Tuesday 2.4.14

   

             Motivation in a packet

A) EMOM 10

    2- hang power clean 1- push jerk

   * Add weight each set if possible

B)  For Time:

     1000m Row

      20- hang power clean 

      30- Toe 2 Bar

    * Weights for hang cleans

        Advanced (155/115)

        Intermediate (135/95)

        Novice (95/65)

      **** choose one of THESE loads

C) Rec/Mob

    * This is time for recovery and mobility not working extra!  You need recovery and mobility just as much as a warmup!  SO DO IT!

Monday 3.3.14

   Front, High bar and Low bar back sqaut  

A)  Back Squat 

    * 15 min to establish 1RM 

B)  AMRAP 10

     12- kb swing 

     6- burpee

C) Rec/ Mob