Friday 8.29.14

A)  EMOM 20
      Even: 10- power snatch
      Odd: 10- box jumps (24/20)

B) Gymnastics Skill

C) Rec/Mob

Thursday 8.28.14

A) With a partner complete the following for time:

 

100-wall balls

75- burpees

50-toe2bar

40- power cleans (135/95)

50- toe2bar

75- burpees

100- wall balls

B) Gymnastics Skill 

     *COMP- muscle ups

C) Rec/Mob

Wednesday 8.26.14

  WEIGHTLIFTING WEDNESDAY!!!

 

Tuesday 8.26.14

A)  EMOM 8

    Sprint 100 meters

B) Tabata:

    Pull-ups/ c2b for COMP

   Rest 1 min

    Box jumps (24/20)

    Rest 1 min

    Kettlebell swings (55/35)

    Rest 1 min

    Calorie Row/bike

C) Rec/Mob

Monday 8.25.14

               Med balls and babies 

A) EMOM 8

    1 squat clean + 1 front squat + 1 jerk

B) AMRAP 10

    3- squat clean thrusters 

    6- bar facing burpees

   30- double unders 

C) Rec/Mob

Friday 8.22.14

    Little Shaver gettin ready for pull-ups 

A) 4 rds

   400m Run

   25- pull-ups 

   25- push-ups 

B) Gymnastics skill practice 

   * Handstand push-ups 

C) Rec/Mob

Thursday 8.21.14

A)  "Annie"
     50-40-30-20-10
     Double unders
     Sit-ups

B) EMOM 10
     Odd- 15- kb swing (55/35)
     Even- 10- push press (115/75)

C) Rec/Mob

Wednesday 8.20.14

Tuesday 8.19.14

                        Pat Barber

A) With a partner complete the following

    For Time:

    800m Run

    50- box jump overs

    600m Run

    40- single kb clean and jerk

    400m Run

    30- ohs (95/65)

    200m Run

   * both partners do the runs but one partner has to carry a 45# plate for men 25# plate for females. Switch any way needed.

  * one partner must hold the plate above waist height during the movements. If the plate ever hits the ground both partners must complete 10- burpee penalty before continuing.

B) Gymnastic skill 

    

C) Rec/Mob

Monday 8.18.14

      Camille right before the Triple 3's

A)  EMOM 20

    Odd- 10- wall ball

               5- burpees

    Even- 6- hang power clean (135/95)

            12- toe 2 bar

B) 2 sets max handstand hold

    *90 second rest between attempts

C) Rec/Mob

Friday 8.15.14

A) For Time:

    600m Run

    21- strict press (95/65) unbroken

    600m Run

    18- strict press

    600m Run

    15- strict press

   *if you drop the bar to the floor or out of the front rack you must perform a 200m penalty run.  When you get back, pick up where you failed during the set.

B) 2 sets max effort handstand hold

   *rest 90 seconds between attempts 

C) Rec/Mob

Thursday 8.14.14

A) 21-15-9

    Deadlift (225/135)

    Toe2Bar 

   

B)  2 sets max effort unbroken pull-ups or muscle ups

    * Rest 90 seconds between attempts 

C)  3 sets

    15- band pull aparts

    15- weighted deficit push-ups 

    15- weighted sit-ups 

Wednesday 8.13.14

A) EMOM 7

    3- Power Snatch (touchNgo)

B) For Time:

    40- pistols

    10- burpee to plate 

    30- pistols 

    10- burpee to plate

    20- pistols 

    10- burpee to plate 

    10- pistols

    10- burpee to plate 

   *15 min cap 

   * ladies burpee to plate is a 45, guys burpee to plate is 2 45s stacked

C) Rec/ Mob

Tuesday 8.12.14

A) 3 min Cal Row
     Rest 1 min
     3 min Wall Ball
     Rest 1 min
     3min Box Jumps (24/20)
     Rest 1 min
     2 min Cal Row
     Rest 1 min
     2 min Wall Ball
     Rest 1 min
     2 min Box Jumps (24/20)
     Rest 1 min
     1 min Cal Row
     Rest 1 min
     1 min Wall Ball
     Rest 1 min
     1 min Box Jumps (24/20)
     
B) Double Under Practice

C) Rec/Mob

Monday 8.11.14

A) With a partner

    AMRAP 20

   Max Reps Bear Complex 

   -Every 10 reps of the complex complete 400mRun (200m each)

               40- double unders

               20- pull-ups 

    *divide D.U. and pull-ups as needed

    * Loading-- Beg- 95/65

                       Int-   115/75

                      Rx'd- 135/95

                     COMP- 155/125

B) Gymnastics Skill

C) Rec/Mob

Friday 8.8.14

A) 10-9-8-7-6-5-4-3-2-1
     Deadlift
    *25- sit-ups after each set
    * Loading-- Beg 135/95
                        Int 185/135
                        Rxd- 205/155
                        COMP- 225/185

B)  3 sets
     20- lateral raises
     10- strict pull-ups
     20- V-ups

C) Rec/Mob

Thursday 8.7.14

A) 4 rds

   400m Run

   10- power snatch

   20- handstand push-up or 40- hand release push-ups

* choose your weight for snatch

B)  3 sets

    15- band pull aparts 

    12- weighted sit-ups 

    10- front squat (light and slow)

C) Rec/Mob

Wednesday 8.6.14

A) EMOM 30

    Min 1: 10-15 heavy Russian KB swing

    Min 2: 20- walking lunge (10L/10R)

    Min 3: 8-12 burpee box jumps

B) Remaining time work on gymnastics 

C) Rec/Mob

Tuesday 8.5.14

                       Throwback

A) 18-15-12-9-6-3

     Front squat (95/65)

     Toe 2 Bar

    *30 double under after each set

    *20 min cap

B) Rowing 

    500m for time

C) Rec/Mob

Monday 8.4.14

     Remember to shave those hands

A) Snatch

    *10 min to establish 1RM

    Clean and Jerk 

    *10 min to establish 1RM

B) 3 sets

    10- Bent over row

    20- weighed lunges 

    10- strict pull-ups

    15- weighted sit-ups 

C) Rec/Mob

Friday 8.1.14

        Guess who's back!

A)  EMOM 6
      Odd- 15-20 cal row
      Even- 12 burpees

     REST 1 min

      EMOM 6
       10- kb swing
        5- box jumps (30/24)

     REST 1 min

      EMOM 6
      15- sit-ups
      10- split jumps

B) Gymnastics skill

C) Rec/Mob