Monday, June 30, 2014

Strength: add 10 lbs from last weeks #s

1.) Squat: 

2x5@65%

1x5@70%

1x3@75%

1x2@85%

3x5@80%

2.) Press: add 10lbs

2x5@65%

1x5@70%

1x3@75%

1x2@85%

3x5@80%

3.) WOD 

30 wallballs (20/14lbs)

400 m run

15 power snatches 

400 m run

15 power snatches 

400 m 

30 wallballs 

Adv-135/95

Int- 95/65

Beg- 65/35

Friday, June 27, 2014

Strength;

1.) Squat: 

2x5@65%

1x5@70%

1x3@75%

1x2@85%

3x5@80%

2.) Bench press:

2x5@65%

1x5@70%

1x3@75%

1x2@85%

3x5@80%

3.) Strongman fun: 

For time: 

100m Farmers Carry

100m Overhead Walk

100m Walking Lunge

100m Overhead Walk

100m Farmers Carry

You choose weight and object for all movements. 

Rest THEN: 

  For Time

10 GI Janes

400m Run

10 GI Janes 

800m Run

10 GI Janes 

400m Run

10 GI Janes

Thursday, June 26, 2014

Skill:

1.) ADV: 

     a.) 3 x ME strict pull ups

     b.) 3 x ME L-sits 

     INT: 

      a.) 3 x ME kipping pull ups 

      b.) 3 x ME bar hanging knee ups

      

     BEG: 

      a.) 5-4-3-2-1 negative let downs

      b.) 3 x ME ring rows 

2.) 100 double unders for time

3.) 10 minute GOAT work

4.) WOD

Every minute on the minute for max rounds

5x Box jump (24/20")

5x Sumo Deadlift high pull (1.5/1pd) 

5x Push press (95/65lbs)

Wednesday, June 25, 2014

Strength:

1.) Front squat

2.) Squat clean

3.) WOD

10-9-8-7-6-5-4-3-2-1

HSPUs

Run 200m

Power clean 

ADV-155/115

INT- 135/95

BEG 

Tuesday, June 24, 2014

Strength:

1.) Deadlifts

1x5 @ 40%

1x5 @ 50%

1x5 @ 60%

1x3 @ 70%

2.) Strict press

5x3 HAP

3.) WOD 

4 rounds for time of:
50 squats
40 back extensions
30 push-ups 

Run 400 m btw rounds

Monday, June 23, 2014

1. Squats

2. Bench press

3.)WOD

3 RFT:

15 OH squats (135/95)

30 Abmat Sit up

45 KB swings (1.5/1pd)

Friday, June 20, 2014

1.) ENDURANCE:

2 x 800m run rest equal time.  Goal is to get sets to be the exact same time so don’t go out too hard.

2.) STRENGTH: 

EMOM x 5 - 3 Unbroken Squat Clean 

Rest 3 minutes

EMOM x 5 - 3 Front Squats

3.) WOD 

21-15-9 of:

TTB

Burpee to 6" target

Power Snatch (95/65#)

Box Jump (24/20")

OR 

"FILTHY 50" 

Thursday, June 19, 2014

1.) Strength: 

3×20 Close-Grip Bench Press – you choose the weight, keep elbows tucked to your sides and at least 1 finger should be on the smooth part of the bar.

2.) WOD

 “Shlitz”

4 RFT:

400m Run

4 Muscle ups

40 Double unders

*modify 1 MU= 3 pull ups/3 dips.

1 double under = 5 jump ropes*

Cashout: "Bring Sally Up" with weight or without weight... It's 3:26 minutes of your life;-) 

Wednesday, June 18, 2014

Note: Use your highest 2rm or 3rm over the last 4 weeks to calculate percentages

Strength:

1.) Tall Snatch: 4-5 light singles to warm up

2.) Hang snatch (just above knee full squat)

5x2@80%

3.) Strict Press: 

1X5@65%

1X5@75%

1xMax Effort@85%

rest as needed

4.) WOD 

"Rahoi"

Complete as many rounds as possible in 12 minutes of:

12 Box Jumps (24/20")

6 Thruster (95/65#)

6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Tuesday, June 17, 2014

Skills: 

1.) 3 x ME L-pull ups or progressions

2.) 4 x ME 

60 seconds of Alternating Reverse weighted lunges. HAP 

Rest 60 seconds

Strength:

1.) Back Squat: 

1X5@60%

1X5@70%

2X5@75% – rest as needed

2.) Front Squat:

1X5@65%

1X5@70%

1X5@75% – rest as needed

3.) WOD 

For time:

30 Clean & Jerks 135/95) 

Row 1k

Monday, June 16, 2014

Strength

1.) 4X8 Strict Pull-ups (not UB) - rest 90 sec.

2.) 4X3@80% of 3RM Behind-the-neck Push Press with 3 second Pause OH (clean grip) - rest 90 sec.

3.) WOD

3 rounds for time of

20/14 lb medicine ball cleans, 50 reps

Run 800 meters

Thursday, June 12, 2014

1.) Strength: Rest or make up day.

2.) 10-15 minutes of GOAT work. DO IT! 

3.) WOD

3 rounds for time of:

Row 20 calories

10 burpees + 2 HR push ups after each burpee

Jump over the rower on each rep of the burpee.

Wednesday, June 11, 2014

 Strength:

1.) Reverse hyper 3x10

2.) Deadlift

1x5@40%

1x5@50%

1x5@60%

1x3@70%

3.) WOD

Death by 10m Farmer Carry

* On the minute increase your distance

by 10m.

* You choose load.

* Implements permitted:

KB’s

DB’s

Sandbag (held in the child’s carry)

* Running is not permitted

* Record total distance covered,

and implement/load used

rest as needed. 

THEN

4 Sets of:

400m Run

10 x Toes-to-Bar

20 x Overhead Walking Lunges (45/25)

Rest 2 minutes

* Record time minus 6 minutes.

Thanks for sharing this Paul Danos! 

Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.

 

James 1:2-4

Tuesday, June 10, 2014

1.) Back Squat: 

1X5@60%

1X3@70%

1X2@80%

1X2@90%

1X1@95% 

1X1@102.5% – rest as needed

2.) Front Squat:

1X5@60%

1X5@65%

2X5@70% 

Perform a controlled two-second descent, then hold at the bottom for three seconds before quickly driving up. 

3.) WOD 

Max rounds in 12 minutes

2x muscle ups 

3x power cleans (135/95#) 

5x Box jump overs (24/20")

Substitution for 1 muscle up is 3 pull ups and 3 dips. 

Cashout: Tabata hollow rocker holds for. 8 rounds. 

Monday, June 9, 2014

Strength:

1.) 10-15 minutes to work up to 80% of  snatch 1RM 

2.) 10-15 minutes to work up to 80% of clean and jerk 1RM

3.) Bench press

1 x 5 @ 75%

1 x 3 @ 85%

1 x ME @ 95%

4.) WOD

2 Rounds for time:

30 wallballs

30 burpees

30 KB push press (HAP) 

400 m run 

Saturday, June 7th, 2014

In teams of two, you & your partner will through 5 stations trying to score as many reps possible in the following movements:  (one partner works for 60 seconds while their partner rest for 60 sec. Each partner will cycle through until they complete each station 3 times) 

60 sec wall balls

60 sec rest

60 sec HRPU

60 sec rest

60 sec box jumps

60 sec rest

60 sec push press (75/55)

60 sec rest

60 sec situps 

60 sec rest

Friday, June 6, 2014

1.) Jerk Balance: 

3rm

1x3@95% 

1x3@90%

http://vimeo.com/m/95924447

2.) 3x6 Chin-Up levers to Horizontal or Vertical, again Vertical is preferable but its most important to maintain flat hips.

http://vimeo.com/m/93035632

3.) 10 minute GOAT work

4.) WOD 

21-15-9

Push jerk 

T2B

Run 400 m btw sets

Thursday, June 5, 2014

1.) 4XME Tempo Strict Pull-ups (fast up, 3 second pause with chin over the bar, 3 seconds back down) - rest 90 sec.

2.) 4X3 Behind-the-neck Push Press with 3 second Pause OH (clean grip) - heaviest possible, rest 90 sec.

3.) 3 x ME dips (weighted if possible)

4.) Back squat 5 x 3 @ 90% of Mondays 3 RM

5.) WOD 

5 rounds for time:

10 HSPUs

20 KB swings (1pd/1.5pd)

30 double unders

40 weighted lunges (20/30# dbs)

Wednesday, June 4, 2014

Strength

1.) Pause Clean (2 count at top of knee)

 2rm then 

1×2@95%

1×2@90%

2.) Behind-the-neck split jerk 

 2rm-

1×2@95%

1×2@90%

3.) Pendlay Rows: 4X5 – heavier than last attempt rest 90 sec.

4.) Snatch Balance + Overhead Squat: 

1+1x2rm

1+1x2@95%

1+1x2@90%

5.) WOD

10-9-8-7-6-5-4-3-2-1 reps of Thrusters (95/65)

2-4-6-8-10-12-14-16-18-20 reps of Box Jump (24/20)

After each round of Thrusters and Box Jumps you do a 100m Sprint (50m out the door and 50m back to the gym)

Tuesday, June 3, 2014

1.) Skill: 2xME Shoulder Taps. Take 10 minutes to work on pistols

 

2.) Strength:

Deadlift: 

1x5@75%

1x3@85%

1xME@95%

3.) Reverse Hypers: 3x15 AHAP

4.) Bench Press: 

1X3@70%,

1X3@80%, 

1xMax Effort@90%, rest as needed

5.) WOD

6 rounds for time:

6 x G.I. Janes

12 Cal Row

1min Rest

Monday, June 2, 2014

Skill: 

1.) 3x6 Arch to Hollow Swing on Bar

2.) Toes to Nose Handstand Hold Against Wall

3x:30

Strength:

1.) Tall Snatch: 4-5 light singles to warm-up

2.) Snatch from above knee

2rm- 

1x2@95%

1x2@90%

3.) Back Squat

1X5@70%

1X5@80%

1X2@85%

1X3@90%

1X1@100% – rest as needed

4.) Front Squat: 

1X5@65%

1X4@75%

1X4@80%

1X4@85% – rest as needed

5.) WOD 

“The Chief”

Complete 5 rounds of the following:

3 Minute AMRAP of:

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

1:00 Rest

Score complete rounds, plus reps completed.

Scale appropriately:)