Monday 03.30.15

IMG_5403_2_resized

WARM-UP
Dowel Mobility
3 Rounds of:
250m row
10 Air Squats
10 Push-ups
10 Sit-ups
STRENGTH
Back Squat
10:00 E2MOM
2 Reps @ 5-10# more than 3/17

METCON
Helen
3 Rounds:
400m Run
21 KB Swings
12 Pull-ups

F: 30/20#; Ring Rows
P: 40/25#; Asst. Pull-ups
Rx: 53/35#

AP: 50 MB Straight Leg Sit-ups

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Sunday 03.29.15

Open Gym 2:00 – 4:00

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Saturday 03.28.15

AMRAP in 25:00
Teams of 2; Partners trade off:
1 round Cindy (5 pull ups, 10 push ups, 15 squats)
5 c&j
F = 95/65
P = 125/85
C = 155/105

Score = completed full rounds

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Friday 03.27.15

IMG_5098_2_resized

WARM-UP
500m Row
PVC Mobility
TBA
Extended Mobility
Banded Shoulder Stretches
Hip Mobility
Foam Rolling

METCON
WARM UP

SKILL
Open Prep for 15.5

METCON
WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

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Thursday 03.26.15

WARM-UP
Run 400m
2 Rounds of:
8 Air Squats
8 Light KB Swings
8 Spealler Circles

OLY
Jerk
3-2-2-1-1-1

METCON
15:00 EMOM
5 rounds of:
Min 1 – :30s Max Cal Row
Min 2 – :30s Max 10m Runs
Min 3 – :30s Max DU’s
Score = All reps (calories, runs, DU’s) added together.

F: Singles/2
P: Singles/3
C: As written

AP: 3 X :30 GHD Supine Paddlers

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Wednesday 03.25.15

IMG_5095_2_resized

WARM-UP
Row 500m
PVC mobility
2 Rounds of:
10 Supermans
10 Hindu Push-ups
10 Arm Circles

SKILL
9:00 EMOM
Minutes 0, 3, 6 = ME L-Sit
Minutes 1, 4, 7 = 5 T2B
Minutes 2, 5, 8 = 5 Muscle Up Transitions

METCON
3 RFT:
10 DB Man-Makers
8 Alt. Single Arm DB SDHP
6 Box Jump
4 DB Push Jerks
2 Wall Climbs

F: <30/20#; 20/16"; Angled up on wall
P: 35/25#; 24/20"; Thighs to the wall
C: 45/30#; 30/24"; Chest to the Wall

AP: Tabata Ab of your choice

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Tuesday 03.24.15

WARM-UP
3 Rounds of:
20 Jumping Jacks
10 Light DB Press
PVC Mobility
10 Self Huggers
10 Scorpion
10 Band Pull-Aparts

STAMINA
750m Row
500m Row
250m Row
Rest 2:00 Between Each Row

METCON
8:00 to find a 1RM Curtis P
-2:00 Rest and Bar Reset-
10:00 EMOM
2 Curtis P’s at 85% of 1RM
Score = 1RM/Number of Rounds Completed

F: 65% or < of 1RM
P: 75% of 1 RM
C: 85% of 1 RM

AP: 2 X 50 Alternating Knee Crunches

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Monday 03.23.15

IMG_5364_2_resized

WARM-UP
4:00 EMOM
10 Air Squats
5 Push-ups
PVC Mobility
10 PVC OH Squats in Rack

STRENGTH
Overhead Squat
3-3-3-3-3

METCON
0:00-4:00
400m Run
20 Burpees
4:00-9:00
3 Rounds of:
5 Ring Dips
10 Snatch
9:00-15:00
3 Rounds of:
5 C2B Pull-ups
10 Thrusters
* Try to make the time caps and rest but if can’t finish all the work

F: 65/45#; Box Dips; Banded Pull-ups
P: 75/55#; Assisted Ring Dips; Regular Pull-ups
C: 95/65#

AP: 3 X 10 Hanging Leg Wipers or 3 X 10 Lying Leg Wipers

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Sunday 03.22.15

Open Gym 12:00 – 2:00

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Saturday 03.21.15

Teams of 2, one working at a time (adapted from main site)
4 rft:
Each athlete completes:
12 hang power clean and jerks + 9 thrusters + 6 power snatch
400m run (together)

C = 115/75
P = 95/55
F = 65/35

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