Friday 5.30.14

A) 10-9-8-7-6-5-4-3-2-1

    Power Clean (135/95)

    5-10-15-20-25-30-35-40-45-50

    Push-ups 

   

B)  Calorie Burn

    3min max cal row/bike

C) Recovery/ Mobility

    COMPETITORS 

    4x6 - unbroken chest 2 bar pull-ups 

Thursday 5.29.14

A) 3 rds 

   400 m Run

   21- burpees

B) 3 sets max effort handstand hold

    * rest 2 min between attempts

     

      COMPETITORS 

   2 sets max effort unbroken HSPU

    *rest 2 min between attempts

   Then 

    For Time:

   50- hspu 

C) Rec/Mob

Wednesday 5.28.14

      Jenn going minimalist on "Murph"

A) Split jerk

    * 12 min to hit a heavy but not max split jerk 

B) 5rds for max reps

    1min Kettlebell swings

    1min Wall Balls

    1min Toe 2 Bar 

    1min REST

C) Rec/Mob 

         

 

    For COMPETITORS

     For Time:

     500m 

     15- muscle ups

   

Tuesday 5.27.14

        Great turnout for Memorial Day "Murph".  Our deepest gratitude to those

who serve our country!

A) EMOM 6

    2- hang power clean (just above knee)+1- jerk 

   * focus on technique.  If it feels good add weight 

B)  For Time:

     Buy In-- 100- double unders 

     3 rds

    15- deadlifts (225/155)

    35- sit-ups 

    Cash Out-- 100-double unders 

C) Rec/Mob

Monday 5.26.14

"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

* Heats will begin at 4, 5, 6 and 7pm.  Be early for the heat you plan to go in to get warmed and ready for the WOD.  

Friday 5.23.14

               Go deep or go home!

A) Back Squat 

    *10 min to hit 20rep set

    *should be 30lb under 5RM

B) With a partner

    AMRAP 15

    10- power snatch (115/75)

    30- pull ups

    10- box jumps (24/20)

C) 6 min

    30 seconds Toe2Bar

    30 seconds REST 

Thursday 5.22.14

      Annie T. will be back at the Games

A)  Clean and Jerk

     * 15 min to establish 1RM

B) 3 rds

    15- push press (115/75)

    15-bar facing burpees

    50- double unders

    

C) Rec/Mob 

Wednesday 5.21.14

                   Dave doin work

A)  4 rds 

    7- Power Cleans

   400m Run

  *You choose the weight for cleans. Make it challenging!

B)  3 rds for quality 

     7- strict pull-ups (weighted if possible)

     7- snatch grip shrugs

    14- weighted sit-ups 

C) Rec/Mob

Tuesday 5.20.14

      Congratulations to Coach Moreno

              We are all very proud!

A) Back Squat

   * 10 min to hit 20 rep set

   * should be 35lbs under 5RM

B) 18-15-12-9-6-3

     Handstand Push Ups

     Wall Balls (20/14)

    * 12 min cap

C) Rec/Mob

    

Monday 5.19.14

     Your effort determines your results.

                Go hard everyday! 

A)  EMOM 6

     3- hang power snatch (just above knee)

    *focus on speed!  Be fast each set 

B)  4 sets 

    30- double unders

    20- kettlebell swings (70/55)

    10- deadlift (275/185)

    *Rest 2 min between sets

    *Try to stay unbroken on all mvmnts

    *Score is total working time

  

C) Rec/Mob

Friday 5.16.14

             North Central Regionals 

       this weekend... Who do you think

                     will podium?

A) Back squat 

    *10 min to hit 20rep set for today

    * 40lbs under your 5RM

B)  Buy In

     1000m Row

     3 rds

     5- Squat Clean (155/105)

     5- shoulder2overhead 

     5-bar facing burpees 

      Cash Out

      800m Run 

C) Rec/Mob

Thursday 5.15.14

           Babies at the box... The future of fitness

A) Clean

   *12 min to establish 1RM hi hang clean

B) 21-15-9

    Deadlift (225/155)

   *400m Run after each set

C) Rec/Mob

Wednesday 5.14.14

A)  EMOM 21 (max reps)

     Min 1- Double Unders 

     Min 2- Pull-ups 

     Min 3- DB snatch (alternating)

    

B) Bring Sally Up 

C) Rec/Mob

Tuesday 5.13.14

A)  Back squat

    * 10 min to hit the 20 rep set for today

    * should be 50lb under 5RM

B)  With a partner 

     For Time:

    50- burpee box jumps (24/20)

    40- kettlebell swings (70/55)

    30- toe 2 bar

    20- clean and jerks (185/125)

  1 mile run 

  * for the mile partners must tag out every 200m until finished 

C) Rec/Mob 

Monday 5.12.14

              Pre-ordered T's are in!

A) EMOM 6

    3- hi hang power cleans 

    *keep it light do it right 

B)  With a continuous clock

    3 rds 

   14- handstand push-up

    7- Deadlift (315/205)

     Rest 2 min

    400m plate run

    * 45# for fellas, 25# ladies

C) Rec/Mob

    

     

Friday 5.9.14

                     BROment... It's a real thing!

A) Back Squat 

   * 10 min to hit 20rep set for the day

   * should be 60lbs under 5RM

B) 4 rds

    40- push-ups 

    10- front squat (185/135)

   *15 min cap

C) Rec/Mob

    

Thursday 5.8.14

A) Snatch

    *12 min to establish 1RM Hi Hang snatch

B) Every 3 min. for 4 sets 

     400m Run

    * record each run

C) Handstand push-up/ handstand hold

     * 2 sets max effort (reps/time)

Wednesday 5.7.14

With a partner:

AMRAP 20

50′ KB OH Walking Lunges (single arm-55/35)

25 TTB

50 KB Snatches (55/35)

25 V-Ups

* do the work anyway you want 

Tuesday 5.6.14

    

A) Back Squat

    *10 min to hit the 20 rep set for today

    * should be 70lb under 5RM

B)  EMOM 21

     Min 1- max pull-ups

     Min 2- max box jumps (30/24)

     Min 3- max shoulder2oh (135/95)

    *Score is total reps for all mvmnts

C) Rec/Mob

Monday 5.6.14

                          Klokov 

A)  EMOM 6

     3- hi hang power snatch

    * keep it light do it right 

B)  For Time:

     1000m Row

      25- deadlift (225/155)

      50- burpees

C) Rec/Mob

Saturday OPEN GYM

               Good morning SBC!!!

Open gym!  Do somethin fun and enjoy yourselves!  Suggestion below if ya can't think of anything:

With a partner 

22-16-10

Box jump (30/24)

Deadlift (255/205)

Toe2Bar 

Rest 3 min 

Each partner completes

21-15-9 

Sit-ups 

*50 double unders between each set

Rest 3 min 

With your partner 

10-8-6

Muscle up 

Dumbell Snatch (70/55)

Friday 5.2.14

       Throwback!  Joe hitting some double unders

                    after his bicep surgery. 

 

A)  EMOM 5

     3- hang power snatch

    * No dropping.  Increase weight each set if you feel good.

B) TABATA 

    Pull-up 

    Push-up 

    Sit-up

    Double under

C) Rec/Mob 

***Remember tonight is Friday Night Lifts! Come on out!

5.1.14

We will be running... A lot!