Sunday 02.01.15

Open Gym 2:00 – 4:00

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Saturday 01.31.15

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Bradshaw
10 rft: 3 hsup, 6 deadlifts (225/155), 12 pull ups, 24 du

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Friday 01.30.15

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WARM-UP
1K Row NOT for time
2 Rounds of:
10 Light Wall Ball
10 MB Sit-ups
10 MB Squat Cleans
Banded Shoulder Mobility

STRENGTH
Bench Press
10-8-6-4-2
Increasing weight each set

METCON
Open Workout 13.4
7:00 AMRAP
3 C&J
3 T2B
6 C&J
6 T2B
9,9,12,12,15,15,…
Score = Total Reps

F:65/45#: Knee Raises
P:95/65#; Knees to Chest
Rx:135/95#

AP: Tabata Supermans

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Thursday 01.29.15

WARM-UP
2 Rounds of:
20 DU’s
MB Wall Work from Apprx. 6′ Away
10 Chest Pass
10 Side Passes
10 OH Pass

STAMINA
4:00 of ME Burpees

METCON
Tabata X 4
For 16:00:
:20 on :10 to rotate
1. Air Squats
2. Strict Press
3. Wall Ball
4. Sit-ups

Score = LOWEST round of each station added together

F: 55/35#; 14/10#
P: 75/55#; 16/12#
C: 95/65#; 20/14#

AP: 3×10 Weighted GHD Sit-ups & Back Extensions

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Wednesday 01.28.15

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WARM-UP
PVC Mobility
200m run
10 Scorpions
10 Iron Crosses
10 Squat Hops
10 Vinyasas

OLY
Snatch
3 X 2 1st Pull to Knee
3 X 2 2nd Pull Knee to pockets
3 X 2 High Hang Muscle Snatch

METCON
18:00 EMOM
Even: 3 Wall Climbs
Odd: 8 Power Cleans

F: 95/65# or <; As steep as you can go
P: 125/85#; thighs to the wall
C: 145/105#

AP: Farmers Carry 200m

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Tuesday 01.27.15

WARM-UP
3 Rounds of:
250m Row
10 Light KB Swings
10 Sit-ups
10 Skull Crushers
PVC Mobility

SKILL
Muscle Ups
Progression

METCON
5 RFT:
10 OHS
10 Ring Dips
200m Run

F: 75/35#; Box or Assisted Bar Dips
P: 95/55#; Banded Ring Dips
C: 115/75#

AP: 30 Tuck planks on frisbee

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Monday 01.26.15

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WARM-UP
400m Run
3 Rounds of:
10 Squat Jumps
5 Push-ups
PVC Mobility
Hip Mobility Work

STRENGTH
Back Squat 5X5
Increase each set if possible.

METCON
For Reps:
4:00 AMRAP
6 Thrusters C:95/65#; P: 75/55#; F: 65/45#
4 Pull-ups P: Band Assisted; F: Ring Rows
–Rest 1:00–
3:00 AMRAP
5 Thrusters
5 HSPU P: Ab Mat Assisted; F: Box HSPU
–Rest 1:00–
2:00 AMRAP
4 Thrusters
6 Burpees

AP: 50 MB Straight Leg Sit-ups

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Sunday 01.25.15

Open Gym 2:00 – 4:00

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Saturday 01.24.15

Single athlete effort:
4 rft:
5 hang power cleans
10 bar facing lateral burpees
400m run
3 ring mu

F = 95/65; 6 assisted pull ups
P = 145/105; 6 c2b
C = 175/135

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Friday 01.23.15

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WARM-UP
Jog 400m
PVC Mobility
2 Rounds of:
10 Light Wall Balls
10 MB Sit-ups
10 Squat Hops

STRENGTH
1 RM Push Press

METCON
4 RFT
21 Box Jumps
15 Plate G2OH
9 HSPU

F: 16/12″; 25/15#; Box HSPU
P: 20/16″; 35/25#; Ab Mat Asst. HSPU
C: 24/20″; 45/35#

AP: Weighted GHD Hip Extensions

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