Thursday, October 31, 2013

1.) Strength:

 3X1 Power Clean + 1 Front Squat + 2 Push Jerks @ 75%-80% of 1RM Clean & Jerk - rest 2:00

2.) WOD

Max rounds in 5 minutes of 

3x Handstand push-ups 

6x Sumo deadlift high pulls (95/65#)

Rest 2 minutes 

Then, max rounds in 5 minutes of 

4x Thrusters (95/65#)

8x Pull ups

Rest 2 minutes 

Then, max rounds in 5 minutes of 

5x Double unders 

10x Ball slams (30/20#)

Wednesday, October 30, 2013

1.) 3X3 Snatches + 3 OHS @ 80% of 1RM Snatch (complete 3 Snatches, then - without dropping the bar - complete 3 OHS) - rest 2:00

2.) Back Rack Lunges x 3 (each leg) alternating x 4 sets @ 60% of max BS 

3.) Death by 10 Meters

On a continuously running clock:
10M sprint. Cone to cone. Touch the ground behind each cone, turn and run to the other.

Minute 1-1 sprint. Minute 2-2 sprints, etc.

When you cannot do the minute number in sprints within that minute you are done.

4.) TABATA 

8 rds-wallball sit-ups 

8 rds-flutter kicks

8rds-kneeling oblique twist ball toss

Tuesday, October 29, 2013

SIGN UP FOR THE 4 week Paleo challenge today thru Friday! 

1.) 3 Position Clean (Floor, Hang, Hip) 5x1@ 80% – rest as needed

2.) Push Press + 1 Push Jerk + 1 Split Jerk - 4x3 HAP rest 60 sec.

3.)WOD:

3 rounds for time of:

9 Hang Clean 

12 Push press

15 KB Swing 

4.) 50 T2C and 50 Russian twist

Monday, October 28, 2013

         1.) Strength:

           Front Squat/Back Squat: 

           4X7/13  

           at 90% of last weeks weight.

Explanation from last week if you missed it.

 Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

2.) Skill: Lateral pistol squats  

3.) Wod:

4 rounds for time of:

6 T2B

8 burpee box jumps (24/20")

10m OH lunges w/ a sandbag

100m sandbag run 

4.) cash out: 2 minutes of double unders.

Friday, October 25, 2013

1.) Strength:

A) Good Mornings x 5 reps x 4 sets AHAP

B) Push Press x 5 reps x 3 sets AHAP (same weight for all 3 sets)

2.)WOD

3 rounds for time of:

*This entire piece should be completed with a 20/10# weight vest. (Only applies to those who can Rx.)

Run 400m

20 Pull-ups

20 OHS 95/65#

Thursday, October 24, 2013

         1.) Strength:

           Front Squat/Back Squat: 

           4X7/13  

           at 65% of FS max.           

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

2.) WOD

10 rounds for time of:

10x sit-ups 

10x push ups

10x squats

Wednesday, October 23, 2013

1.) 100 double unders for time. 

2.) weighted dips + ME dips 4x5

3.) WOD

400m run with medball (20/14#)

 5 rounds

10 ground to overhead

10 burpees over the bar

400m run with medball (20/14#)

Tuesday, October 22, 2013

Strength: 

1.) 5x2 clean and jerk at 80%

2.) 3x8 bent over row

3.) WOD

AMRAP IN 20 

5 DB squat cleans

10 KB swings 

Run 200 m every 5 minutes

Monday, October 21, 2013

Strength:

 1.) 5X3 Snatch from blocks (above the knee)  - rest 60-90 sec.

2.) 4X4 Snatch Pull to Hips - heaviest possible, rest 60 sec.

For time:

15 foot Rope climb, 10 ascents

225 pound Back squat, 20 reps

30 Handstand push-ups

Row 40 calories

Post time to comments.

Enlarge image

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U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Friday, October 18, 2013

1.) Strength:

Rest day or make up day.

2.) OTM x 20 Goat Day AMRAP

Odd – Goat #1

Even – Goat #2

So you’re probably asking what Goat training is. A “Goat” is a movement you hate doing, suck at or both. Very simply put, it’s the movement that makes you grimace every time you see it because you can’t do it or you suck at it.

Or

"Stephen"

30-25-20-15-10-5 rep rounds of: 

GHD sit-up

Back extension

Knees to elbow

Stiff legged deadlift (95/65#)

Thursday, October 17, 2013

Strength:

1.) 2 Position Clean (squat): 5x2; (floor/high hang); 60 sec 

2.) 3×6 Handstand Shoulder Touches

3×30 second Handstand Holds Facing the Wall

3.)WOD

 For Time:

800m row AFAP (one time and included in overall time.)

then 

2 rounds of: 

10 C2B 

20 ghd sit-ups 

30 OH Plate Lunges (35/25#)

40 DU's 

Wednesday, October 16, 2013

Strength:

Weighted pull ups 

5x2

Bench press

5x3 @ 70%

Run the bridge for time.

OR

For time

Row 500m

40x Squats 

30xWall balls (20/14#)

20x Ring push-ups 

Run 400m 

40 box jumps (24/20")

30x Burpees 

20x Thrusters (75/55#)

Row 500m 

Tuesday, October 15, 2013

1.) Drop snatch 3x3 (HAP)

2.) Snatch

3x1@ 75%

1x1@ 80%

1x1@ 85%

3x1@ 90%

2x1@ 85%

3.) 50 hollow rocks

4.) FOR TIME:

     Run 400m

     4 rounds of 

    10 weighted step ups 24/20" box    

    15 SDHPs (75/55#) 

     Run 400

Monday, October 14, 2013

1.) HBBS 

1x5 @ 60%

1x5 @ 70%

2x5 @ 75

Rest 2 minutes btw sets

2.) Front squats

1x5 @ 60%

1x5 @ 70%

1x5 @ 75% 

3.) Conditioning

10 HSPU
1 Power Cleans 135/95#
9 HSPU
2 Power Cleans 135/95#
8 HSPU
3 Power Cleans 135/95#
7 HSPU
4 Power Cleans 135/95#
6 HSPU
5 Power Cleans 135/95#
…..
1 HSPU
10 Power Cleans 135/95#

4.) Not for time:

30 pistols

Saturday, October 12, 2013

TEAM ROW WOD! 

Cash out: Play at the park

Friday, October 10, 2013

1.) Clean & Jerk: 

3X1@70%

2x1@75%

1X1@ 80%

3X1@85%

2X1@80%

2X1@75% – rest 30-60 seconds

2.) Good mornings 3x5 

3.) 4 Rounds for time:

15 Push press (95/65lbs)

15 DUs

15 T2B 

100M Farmers Walk (35/25lbs)

15 back ext 

Thursday, October 10, 2013

1.) 5-10 minute 

 handstand walk or kick up

 practice. 

 10 burpees every time you over     rotate per Doc.😉

2.) Snatch:

   4X1@75%

   3X1@80%

   2X1@85%

   1X1@90%

   – rest 30-60 sec

3.) 20 Min AMRAP

6 Deadlifts (185/135lbs)

9 Burpees over Bar

200 m Sprint 

Wednesday, October 9, 2013

1.) 4X5 Behind Neck Snatch Grip Push Press – heaviest possible.

2.) Conditioning

For time:

Run 400m                                         50KB swings (24/16kg)

-then-

21-15-9 of:

OH squats (95/65lbs)

C2B Pull-ups

Tuesday, October 8, 2013

1.) Power Clean

3 EMOM for 10 min @ 60% of 1RM

2.) 5 rounds

5 Front Squat (135/95lbs)

10 Box Jump (24/20")

15 ball slams (30/20lbs)

Monday, October 7, 2013

1.) Two sets of:

50 Double-Unders

10 Toes to Bar

2.) 15 minutes to establish a 3RM Hang Snatch (top of knee). 

3.) "Anderson"

Max rounds in 20 minutes

5x Burpees 

10x Push-ups 

15x Sit-ups 

20x Squats 

Friday, October 4, 2013

Thursday, October 3, 2013

1.) Rest day or make up strength day or GOAT work.

2.) 15-12-9-12-15

DB Thrusters (HAP) 

KB Swings (1.5/1pd)

Box jumps (25/20") 

20 m bear crawl btw rounds

Wednesday, October 2, 2013

1.) PRACTICE for 10 minutes:

A.) Handstand Forward Roll or 

B.) Handstand Forward Roll Progression which would be 

Wall climb to Handstand Forward Roll (use mats) or 

C.) Practice wall climbs nose and toes touch wall or 

D.) Practice handstand 

2.) 15 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack.

3.) 4 rounds

Run 400m or Row 

10x hang power cleans  (115#/75#)

4.) The after party:

3x10 heavy land minds

Tuesday, October 1, 2013

1.)15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).

2.) EMOM for 10 minutes 4 Touch      and Go deadlifts @ 75% of 1RM

Rest 3 minutes then 

AMRAP in 10 minutes:  G.I. Jane's