Monday 12.1.14

A) Hatch day 8.1

   BS

 5x65

 5x70

 5x75

 5x80

  FS

 5x60

3x5@65

B) Gymnastics benchmark

    For Time:

    100- pull-ups  

    *every time you come off the bar equals a 5 burpee penalty done at the end of the 100 reps

C) Rec/Mob

Wednesday 11.26.14

At 0:00- 3 rds

 200 m run

15- deadlift (135/95)

At 7:00- 3rds

 40- double unders

  Front rack lunge (135/95)

At 15:00- 3 rds

 25- situps

  15- back squats (135/95)

  5- wall climbs

At 25:00- For time:

40- burpees

Monday 11.24.14

A) Hatch day 7.1

    BS

  5@70%

  5@80

  2@85

  3@90

  1@100

    FS

  5@65

  4@75

  4@80

  4@85

Accessory 

3x10 bent over row

3x10 weighted situps

Friday 11.21.14

A) Gymnastics skill

    EMOM 8

    30- double unders 

    Max HSPU

   *Rest with 10 seconds left in each minute 

B)  4 rds

     5- deadlift (275/205)

    15- pull-ups

    

Rest 2 min

    3 rds 

    400m run 

    20- lateral burpees over bar 

    10- pistols 

C) Handstand hold

     Accumulate 3 min of a handstand hold

    

   

     

Thursday 11.20.14

A) EMOM 8

    3- touch n go snatch 

   * choose loading that allows proper mechanics.  Heavy is the goal.  Perfection is!

B)  4 rds

    20- front rack lunge (95/65)

    15- wall ball (20/14)

    10- box jumps (24/20)

C) Goat work 

Wednesday 11.19.14

        

A) Hatch day 6.2

    BS

   4@75%

  3x4@80

   FS

  5@60%

  5@65

 2x5@70

B) Buy In: 400m run

      3 rds

     30- KB swing 

     50- pushups

   Cash Out: 400m run

C) Rec/Mob

  

Tuesday 11.18.14

A) For Time:

    15-12-9

     Hang squat snatch (75/45)

     *75- double unders after each set

B) For Time:

     30- cal row

     30- toe 2 bar

     30- push press (75/45)

    200m run 

C) 3rds not for time

     1min plank or 1min Hamdstand hold

     15- weighted situps (heavy)

    

Monday 11.17.14

A) Hatch day 6.1

    BS

   6@70%

   6@80

   3@90

   2@95

   FS

  5@65

  4@75

2x4@80

B) AMRAP 10

5-hang power clean(135/95)

5- burpees

20- Double unders

Thursday 11.13.14

A) Split Jerk

   *15 min to build to a 2RM

B)  For Time:

    200m Run 

    20- push press (115/75)

    400m Run 

    15- push press

     600m Run 

     10- push press

     800m Run 

     5- push press

   *drop the bar at any point before the set is done... 5 burpee penalty right away

C) Rec/Mob

    

    

    

Wednesday 11.12.14

   

A) Hatch day 5.2

   BS

 6@65%

 6@75

2x6@80

 FS

5@60

5@65

2x5@70

B) AMRAP 10

    12- pushups

    15- situps 

    12- kb swing 

C) Rec/Mob

Tuesday 11.11.14

          

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

"Nutts"

For Time:

-10 HSPU

-15 Deadlift (250/175)

-25 Box Jump (30/24)

-50 Pull-ups

-100 Wallballs    (20#@10ft/14#@9ft

-200 Double Unders

-400m 

Monday 11.10.14

       Yea, that's right... More squats!

A) Hatch day 5.1

    BS

   8@65%

   6@75

   4@85

   4@90

    FS

   5@70%

   4@80

   3@85

   3@90

B)  3 rds

    15-burpee box jumps

    45- double unders 

    15- toe 2 bar 

C) Rec/Mob

Friday 11.7.14

               Like lookin in a mirror

A) EMOM 10

    Goat work.  Choose a gymnastics movement and rep scheme that allows you to work the skill without getting overly exhausted.

B) 20-15-10-5

    Deadlift (225/155)

    *400m run after each set 

C) Bring Sally Up 

      Push-ups 

Thursday 11.6.14

             

A)  Clean (yes, squat)

        *12 min to work to a heavy 2 rep.  Dropping is allowed but complete both reps within 15 seconds.

B)  AMRAP 10

      5- kb clean and jerk (55/35) Left arm

     10- box jumps

      5- kb clean and jerk right arm

     10- toe2bar

C) Rec/Mob

Wednesday 11.5.14

       WEIGHTLIFTING WEDNESDAY!!!!

A) Hatch 4.2

    BS

   8@65%

   8@70

   8@75

   8@80

    FS

 5@60%

 5@65

2x5@70

B) Lunges 3x20 steps 

    OHS 3x5 @60% SN 1RM

    Dips 5x5

C) Lots of recovery 

    Foam roll your quads into submission 

Tuesday 11.4.14

A) Snatch
    *12 min to work to a heavy 2 rep.  Dropping is allowed but complete both reps within 15 seconds.

B)  EMOM 15
      Min 1: max double unders
      Min 2: max pull ups
      Min 3: 100 m sprint

C)  Goat work
    Practice CF Open movements you are weak in

Monday 11.3.14

         Get fit anywhere, no excuses!

A) Hatch day 4.1

   BS

  8@65%

  8@70

  8@80

  8@85

   FS

 5@70%

 5@75

 5@80

 5@85

3 rds

400m Run

25 kb swing (55/35)