Thursday 10.30.14

WARM-UP
1:00 Row at 1:45/2:00 Pace
1:00 Row at 2:15/2:30 Pace
1:00 Row at 1:45/2:00 Pace
PVC Mobility
15 Air Squats
15 Slam Balls; PVC Mobility

SKILL
Max Height Flat foot Jump

METCON
9-15-21-15-9
MB Sit-ups
OH Squats

F: 14/10#; 65/35#
P: 16/12#; 75/45#
C: 20/14#; 95/65#

AP:2 X 25 Slider Knee Tucks

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Wednesday 10.29.14

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WARM-UP
Jog 400m
10 Alt. Bird/Dogs
10 Dynamic Jumps
2 Rounds of:
10 MB Cleans into a Wall Ball
10 Low Bear Alternates

OLY
5 X1 Power Jerk+Power Jerk+Split Jerk = 1

METCON
4:00 EMOM
:30 Plank Hold
8:00 AMRAP
5 Renegade Manmakers
5 Ring Dips
— Rest 1:00 —
40 MB Squat Cleans For Time

SCORE = AMRAP Reps + MBSC Time

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F: 25/15#; 14/10#
P: 35/25#; 16/12#
C: 45/35#; 20/14#

AP: 50 Plate Chops

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Tuesday 10.28.14

WARM-UP
20 Double Unders
10 Hollow Rocks
20 Double Unders
10 Toes To Pole
20 Double Unders
10 Saw Planks; PVC Mobility

SKILL
Max Toes 2 Bar w/out coming off the bar

METCON
10:00 AMRAP
10 Power Clean
10 Burpee Box Jumps

F: 75/45#; 16/12″
P: 95/65#; 20/16#
C: 135/85#; 24/20″

AP: 3 X10 KB See-Saw Press

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Monday 10.27.14

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WARM-UP
10 Stroke Row
10 Pass Throughs w. PVC
10 Stroke Row
10 Good Mornings w. PVC
10 Stroke Row
10 OH Squats w. PVC; Hip Mobility

STRENGTH
BS 3X2 @ 80%, 2X2 @ 85%

METCON
4 RFT
200m Run
15 Plate Push-ups – Both Hands on the Plate
20 Hugging Plate Lunges

F: 25/15#; Push-ups on floor
P: 35/25#; Pushups on floor or plate
C: 45/35#

AP: 3 X 15 GHD Sit-ups

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Sunday 10.26.14

2:00 – 4:00 = Open Gym

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Saturday 10.25.14

WOD begins with and 5 burpees E2MOM (both)
movement must be complete before advancing (one working at a time)
100 thrusters (C = 95#/65#)
50 k2e
150 du (scale = 300 singles)
10 rope climbs (scale = 20 dead hang or band assisted dead hang pull ups)

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Friday 10.24.14

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

STRENGTH
BS 5 X 3 @ 80%

METCON
100 Air Squats
90 DU/180 Single
80 Mountain Climbers
70 Walking Lunges
60 Slam Balls 15/10#
50 Push-ups
40 KB Swings 53/35#
30 Pull-ups
20 HSPU
10 T2B

F: Singles; Knee Push-ups; 35/20#; Ring Rows; Box HSPU, Knee Raises.
P: Singles or DU; Worm Push-ups; 40/25#; Banded Pull-ups; Ab Mat HSPU; Knees to Chest
C: As Written

AP: Mobilize and Stretch

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Thursday 10.23.14

WARM-UP
2:00 Row at 2:00/2:15 Pace
10 Leg Swings
10 Lunges each leg
:30 Hollow Hold
Coach led stretching with emphasis on quads,
hamstrings, glutes, triceps, and shoulders.

SKILL
4:00 Tabata HS Hold
4:00 Tabata Side Planks

METCON
10:00 AMRAP
10 Deadlifts
100 Single Unders

F: 135/85#
P: 185/115#
C: 225/135#

AP: 3 X 3 Turkish Get-ups each side.

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Wednesday 10.22.14

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WARM-UP
Coach Lead Dynamic Warm-up
2 Rounds of:
10 Bird/Dog Alternating Sides
15 Band Pulls from Rig
20 Light KB Swings
PVC Mobility and Shoulder/Lat Mobility

STAMINA
Row 100m in As Few Pulls As Possible X’s 5

METCON
2 RFT:
9 Front Squat
9 Push Press

3 RFT:
6 Front Squat
6 Push Press

4 RFT:
3 Front Squat
3 Push Press

F: 75/35#
P: 95/55#
C: 115/75#

AP: 3 X10 GHD Reverse Hypers

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Tuesday 10.21.14

WARM-UP
2:00 Row at 28 Strokes Per Minute
10 Banded Good Mornings
10 Hip Explosions
20 Saw Planks
2 X 10 T-4 Engagement each side
PVC Mobility with Burgner Warm-up

OLY
8 X 1 Snatch DL+HPS+OHS

METCON
For Time:
1 Mile Run
60 Wall Balls
1 Mile run

F: Run 800m; 14/10#
P: Run 800m; 16/12#
C: 20/14#

AP: Tabata Plank Holds

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