Monday 08.31.15

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WARM-UP
PVC Mobility
200m Jog
2 Rounds of :
20 Plank Position Shoulder Taps
15 Air Squats
10 Supermans

STRENGTH
Back Squat 3 X 8 – building from 8/17

METCON
4 RFT:
3 Wall Climbs
10 K2E
25 Double Unders

E: 3X10 second plank holds; T2Pole; 25 singles
F: Shallow Angle; Knee Raises; 50 Singles
P: Steep Angle; K2Chest; 75 Singles
C: Chest to wall

AP: 3X10 Weighted Hip Extensions

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Sunday 08.30.15

Open Gym 2:00 – 4:00

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Saturday 08.29.15

2 person teams – athletes work at the same time; teams choose which station to begin on

2:00 max effort calorie row
1:00 rest
2:00 max effort plate weighted lunge steps
1:00 rest
2:00 max effort t2b
1:00 rest
2:00 max effort kb swings
REPEAT

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Friday 08.28.15

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WARM-UP
PVC Mobility
3 Rounds of:
10 Dumbbell Thrusters
5 Ring Rows
200m Jog

SKILL
10:00 of HS Walk practice
F: Kicking up to the wall
P: HS Walks toward Wall
C: HS Walks out in free space

METCON
30-25-20-15-10-5
Wall Ball
6-5-4-3-2-1
Muscle Ups

F: 14/10#; 1 MU = 5 Ring Rows
P: 16/12#; Asst. Bar MU
C: 20/14#; Bar or Ring

AP: 3X20 Banded Sit-ups

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Thursday 08.27.15

WARM-UP
PVC Mobility
3 Rounds of:
:20 Static or Rocking Hollow Hold
10 Reverse Lunges
10 Red Band Press

STRENGTH
Strict Press
2 X 5 @ 70% of 1RM
2 X 3 @ 75% of 1RM
2 X 2 @ 80% of 1RM

METCON
10:00 AMRAP
10 Box Jumps
20 Pistols

F: 20/16″; Rig/Band Asst. Pistols
P: 24/20″; Plate Asst. Pistols
C: 30/24″

AP: 3X15 GHD Back Extensions

 

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Wednesday 08.26.15

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WARM-UP
PVC Shoulder Mobility and Good Mornings
3 Rounds of:
10 Overhead Squats (PVC or Empty BB)
5 Slow Descent Push-Ups
10 Slam Balls

OLY
3:00 AMRAP of :25 Hang Power Snatch @ 65% of 1RM Snatch
rest :35 each minute.
==Rest 3:00==
3:00 AMRAP of :25 OHS at same weight above rest :35 each minute

METCON
12:00 AMRAP
5 Ring Dips
250m Row
5 Deficit HSPU
200m Run

F: Assisted Ring Dips; Ab Mat Assisted HSPU
P: Assisted Ring Dips; Unassisted HSPU
C: 45#/25# Plates

AP: 3X20 Extended Arm to Toe Opposite Reaches

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Tuesday 08.25.15

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WARM-UP
PVC Mobility
3 Rounds of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups/Ring Rows

STAMINA
Tabata Double Unders
Score = Total Reps

METCON
Every 2:00 for as long as possible… w/ 20:00 Time Cap
0:00 – 2:00
2 Rope Climbs
2 Front Squats
2:00-4:00
2 Rope Climbs
4 Front Squats
4:00-6:00
2 Rope Climbs
6 Front Squats
*add 2 Front Squats each round…

F: 1 Rope Climb = 5 Asst. Pull-ups + 5 Air Squats; 95/65# or <
P: 1 Rope Climb = 5 Pull-ups + 5 Air Squats; 135/95#
C: 155/105#
C+: 185/135#

AP: 5X5 Ring Plank Extensions (Shoulder Extensions)

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Monday 08.24.15

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WARM-UP
PVC Mobility
3 Rounds of:
Row 15 Calories
5-10 Good Form Push-ups
30 Hollow Rocks
OLY
7 X 1 Clean Deadlift + Hang Power Clean + Squat Clean

METCON
For Time:
10-9-8-7-6-5-4-3-2-1
Clean and Jerks
1-2-3-4-5-6-7-8-9-10
KB Swings

F: 85/55#; 35/25#
P: 115/75#; 53/35#
C: 135/95#; 70/53#

AP: 4X15 Elevated Sit-ups (Feet on a box)

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Sunday 08.23.15

Open Gym 2:00 – 4:00

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Saturday 08.22.15

Active Heroes WOD To End Veteran Suicide

In Teams of 2 or Individual Effort

For Time:
22 DU
22 OHS (C = 135/95; P = 115-95/75-65; F = 65/35)
22 Push Ups
22 Power Cleans
22 KB Swings (C = 70/53; P = 53/35; F = 30/20)
22 Box Jumps ( C = 30/24; P = 24/20; F = 20/16)
22 T@B
22 Back Squat
22 Calorie Row
22 Pull Ups
22 Pistols (alternating)
22 HSPU
22 Deadlifts
22 Wall Balls (C = 30/20; P = 20/14; F = 14/10)
22 Tire Flips
22 S2OH
22 Ring Dips
22 Power Snatch
22 Med Ball Sit Ups
22 Walking Lunges
22 Thrusters
22 Burpees

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