Monday 03.02.15

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WARM-UP
Working in 50m increments (parking lot):
Jog down and back
Skip down and butt kick back
Side slide half way, change direction halfway, jog back
Soldier Steps Half-way and Lunge the other half, jog back
PVC Mobility

STAMINA
AFAP
40 Slam Balls 15/10#
30 Plate G2OH 25/45#
20 Burpees

METCON
13:00 EMOM
0:00 7 OH Squats
1:00 6 OH Squats
2:00 5 OH Squats
3:00 4 OH Squats
4:00 3 OH Squats
5:00 2 OH Squats
6:00 1 OH Squats
7:00 – 13:00 build back up to 7 OH Squats

F: Same weight the whole time
P: Add 5-10# every other minute
C: Add 5-10# every minute

AP: 3 X :30 GHD Supine Paddlers

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Sunday 03.01.15

Open Gym 2:00 – 4:00

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Saturday 02.28.15

9:15am TEAM or individual effort =
3 rft:
21 Calorie Row
21 Thrusters (C = 135/95; P = 95/65; F = 65/35)
21 Med Ball Sit up
21 Burpees
21 Deadlifts (C = 225/155; P = 135/95; F = 95/65 )
21 Box Jumps (C = 30/24; P = 24/20; F = 20/16)
21 Pull Ups

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Friday 02.27.15

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WARM-UP:
PVC Mobility
500m Row
2 Rounds of:
10 Air Squats
10 Hollow Rocks
5 Burpees

BB Burgener Warm-up

10:00 to warm up DL, Snatch, & C&J

METCON
Open WOD 15.1
WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

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Thursday 02.26.15

WARM-UP
200m Jog
10 Air Squats
10 Leg Swings
200m Jog
10 PVC Pass Throughs
10 PVC Good Mornings

STAMINA
4 X 10 Stroke Row w/ Damper on 10
Score = Highest number of calories

METCON
21-15-9
Double Unders
Sit-ups
Pull-ups
Push-ups
Air Squats

F: 42-30-18 Single Unders; Ring Rows; Knee PU
P: 63-45-27 Single Unders; Banded Pull-ups; Worming PU
C: No worming push-ups and chest must touch the floor

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Wednesday 02.25.15

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WARM-UP
Row 500m
PVC Mobility
3 Rounds of:
10 Lat Band Pulls
10 Push-ups
10 Squat Jumps

SKILL
10:00 of HS Walk Work
– Kick up on the wall
– Shoulder Taps
– HS Walking toward wall

METCON
10:00 EMOM
5 Box Jumps
5 Deadlifts

F: 20/16″; 125/85#
P: 24/20″; 155/115#
C: 24/20″; 185/135#

AP: Tabata Planks

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Tuesday 02.24.15

WARM-UP
Row 400m
3 Rounds of:
10 Superman T’s
10 Hollow Rocks
10 Slam Balls
PVC Mobility w/ Burgener WU

OLY
7X1 Power Snatch + Snatch Balance

METCON
3 RFT:
9 KB SDHP
6 HSPU
3 Muscle Ups

F: 35/25#; Box HSPU; 3 Band Assisted PU + 3 Band Assisted Dips
P: 53/35#; Ab mat assisted HSPU; 3 strict PU+3 Strict Ring Dips
C: 70/53#

AP:2 X 25 Slider Knee Tucks

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Monday 02.23.15

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WARM-UP
200m Run
PVC Mobility
2 Rounds of:
10 Air Squats
20 Mountain Climbers
:30 Weighted Wall Squat

STRENGTH
5 X 2 Stop Front Squats
AHAP

METCON
12:00 AMRAP
5 Power Cleans
5 Strict Press
5 BackSquat
5 Bar Facing Bupree Jumps

F: 65/45#; Step Overs
P: 75/55#: Step Overs
C: 95/65#: must jump two feet take-off

AP: 3 X 3 Turkish Get-ups each side

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Sunday 02.22.15

Open Gym 2:00 – 4:00

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Saturday 02.21.15

9:00am Team WOD
2 person teams:
Row 3,000m in 500m relay
40 power snatch
add weight, 40 squat cleans
add weight, 40 deadlifts
Run 800m in 200m relay

C = 65/35; +30#/20# = 95/55; +50#/20# = 145/75
P = 95/65; +40#/20# = 135/85; +50#/50# = 185/135
C = 135/95; + 50#/30# = 185/125; +90#/70# = 275/195

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