Friday, August 1, 2014

*Remember that we are going up on weight 5-10lbs each week ONLY IF YOUR FORM IS PERFECT!!! Otherwise, stay at your previous weight. 

1.) *Strength:

A.) Front squat

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

3x5 @ 5RM#

B.) Deadlift

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

1x5 @ 5RM#

C.) Military press

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

5x3 @ 5RM#

D.) Power Cleans

2x5 @ 40%

1x5 @ 60%

1x3 @ 70%

5x3 @ 5RM#

2.) WOD

FOR TIME:

3 rounds of: 

10 HSPU's 

15 GHD sit ups

20 Pistols (10 on each side) 

Run 400 m

Thursday, July 31, 2014

1.) Strength: Rest day or make up strength.

2.) WOD

For time:

Row 500m

100 air squats

Row 400m

75 push press (65/45)

Row 300m

50 dips 

Row 200m

25 burpees

Wednesday, July 30, 2014

1.) Strength: 

A.) Back Squat

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

B.) Bench press

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

C.) Deadlifts

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

D.) Dips 2x8 (If you can't do these do dumbbell bench press with hands facing each other)

2.) WOD

For time:

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

Power cleans

Pull ups 

Adv.- 155/115

Int.- 135/95

Beg.- perfect form

Tuesday, July 29, 2014

1.) SKILL: Our skill is never for time. Spend all day with us if you want to. Take the time to do it properly. This does not apply to 5am class this week 

a.) 4xME push ups (quality not quantity. Elbows stuck to your ribs. On toes not knees.) 30 second rest btw sets. 

b.) tripod handstand hold 4x20 seconds rest 15 seconds btw sets. 

Adv.- ME HS walk for meters

Int.- practice freestanding handstands. If you over rotate give yourself a penalty of 5 reps of something shitty. 

Beg.- practice your handstands.

c.) 4x10  burpees with feet together and perfect form. (Flat back, tight tummy, elbows in push-up, 6 inch bar touch jump) 

d.) hollow rocker (shoulders off the ground-no broken hips) 20 seconds on 10 seconds off x 4 sets. 

2.) WOD 

400 m lunge w/ medball (20/14lbs)

20 medball cleans every 100 m 

- if you put your ball down to rest at any point you do 5 burpees there. 

Monday, July 28, 2014

1.) Strength: weight is based off of your 5RM. If you don't know your 5RM then find it first. Then start the program next week. If you found your 5RM last week then talk to your trainer. The rest of us will be adding 5-10 lbs to last weeks numbers. DO NOT COMPROMISE FORM. If your form is bad going up 5-10lbs then go back to last weeks numbers.   

"Strong people are harder to kill than weak people, and more useful in general.” RIP (Mark Rippetoe) 

A.) Front squat

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

3x5 @ 5RM#

B.) Deadlift

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

1x5 @ 5RM#

C.) Military press

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

5x3 @ 5RM#

D.) Bent over rows

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

3x5 @ 5RM#

2.) WOD 

10 rounds for time of:

5 OH Squats (95/65lbs)

5 Box Jump (24/20")

5 HR push-ups 

Friday, July 25, 2014

1.) Strength

a.) Back Squat

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

b.) Bench press

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

c.) Press

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

d.) Dips 2x8 (If you can't do these do dumbbell bench press with hands facing each other)

2.) WOD

4 Rounds for Time

5 Hang Power Cleans (135/95)

10 Anterior Loaded Reverse Lunges (135/95)

5 wall climbs  

Thursday, July 24, 2014

Triple 3 PC style

Bridge run

300 double unders

Row 3,000 m

Don't be alarmed. This is scalable and there is a plan B for the Candice and Alyssia😉

Wednesday, July 23, 2013

1.) Strength: every # is based off of you 5 RM. If you don't know your 5 RM then find it. 😊

a.) Front squat

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

3x5 @ 5 RM #

b.) Deadlift

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

1x5 @ 5 RM #

c.) Bench press

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

5x3 @ 5 RM#

d.) Power clean 

2x5 w empty bar

1x5 @ 40% 

1x3 @ 60%

1x2 @ 70%

5x3 @ 5 RM#

2.) WOD 

For time:

 21-15-9 

 Wall Balls (20/14 lbs)

 Toes to Bar

 Snatch (95/65 lbs) 

Tuesday, July 22, 2014

1.) Skill:

3-5 sets

-6 rope pull up (alternate grip) 

2.) Strength:

a.) 10 minutes to work on:

1st pull

2nd pull shrug and drop

b.) Snatch balance 5 RM

3.) WOD

"Cindy"

AMRAP in 20 minutes:

5 pull ups 

10 push ups 

15 air squats

Monday, July 21, 2014

1.) Strength

a.) Back Squat

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

b.) Bench press

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

c.) Deadlift

2x5 empty bar

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

d.) Dips 2x8 (If you can't do these do dumbbell bench press with hands facing each other)

2.) WOD 

2 rounds for time:

20m burpee broad jumps

20m weighted walking lunges

10 man makers 

Run 400m

Friday, July 18, 2014

1.) Stength:

Back Squat

2x5 warm up w/empty

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

BENCH

2x5 warm up w/empty

1x5@40%

1x3@60%

1x2@80%

3x5 of 5RM

PRESS

2x5 warm up w/empty

1x5@40%

1x3@60%

1x2@80%

5x3 of 5RM

2.) WOD

3 rounds

Row 1000-800m-500m

Overhead squat (95/65#)30-20-10x

Toes to bar 30-20-10x

Thursday, July 17, 2014

1.) 4XME Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec.

2.)or 4:00, 0:20 On/0:10 Off Hollow Rocks Holding PVC shoulder width apart

For 4:00, 0:20 On/0:10 Off Arch Rocks Holding PVC shoulder width apart

If this is getting too easy for you start holding a 2.5# or 5# plate instead of the PVC. The point of holding something behind you is to keep your arms from going wide and prevent using them to gain momentum.

3.)WOD

5 rounds

400m run 

20x Sit-ups

20x Wall ball (20#/14#) 

Wednesday, July 16, 2014

1.) strength:

Front squat- find 5 RM

Press- find 5 RM

Deadlift- find 5 RM 

2.) WOD

Complete as many rounds as possible in 20 minutes of:

185-lb. hang power cleans, 3 reps

6 strict ring dips

9 box jumps, 30-inch

27 double-unders

Tuesday, July 15, 2014

1.) Strength:

Warm up with banded good mornings:

Good Mornings: 5rm 

1x5@95%

1x5@90%

2.) Skills:

Pistol progressions. 

50 pistols for time:

50 land mines 

3.) WOD

For time:

(Partition any way.) 

100 burpees 

100 KB swings (24/16kg) 

Monday, July 14, 2014

1.) Strength:

Back squat- find 5 RM

Bench press- find 5 RM

2.) WOD

27...21...15...9 of:

Thrusters...95/55 pounds

Pull Ups

(200m Med Ball Run...20/14 after each set)

Friday, July 11, 2013

WOD 

3 rounds for time:

Row 100 calories 

Run 800m

Teams of 2 complete:

8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP plate Burpees  (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:

12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP DB thrusters, 45/25 (one athlete works at a time)

Thursday, July 10, 2014

Wednesday, July 9, 2014

1.) Clean Complex

5 x Power Clean + Squat Clean

40% 

50%

60%

2.) Bench Press: work to a 3rm

1x3@95%

1x3@90%

1x3@95%

 rest 90 sec btw sets

3.) Back Squat: work up to 3rm

 1×3@95%

 1×3@90% 

 1xMR@80%

- rest as needed

4.) 3 Rounds of:

100 Double Unders

15 GHD sit ups 

20 Clean n Jerks

2 minute rest

Adv: 135/95

Int: 95/65

Beg: perfect form weight

Tuesday, July 8, 2014

Get in and work! If you want social hour come at 9am😊 

Warm up: (should take no longer than 15 minutes!) 

Calf stretches 

50 double unders or 250 jump ropes

20x's

Push ups 

Sit ups 

Shoulder Rom

Oh squats 

Neck rolls 

Wrist/forearm stretch 

Back ext

Burgener warm up

SKILLS

1.) 5 minutes: Ring Hip Extension Drill. http://vimeo.com/m/99689787

2.) Chin above rings or bar L-leg raises. 3x5 

STRENGTH

1.) 3x5 Weighted pull-ups

*if not weighted, use lightest band possible with no kip

2.) Snatch: 2 RM 

1x1@95%

1x1@90%

Accessories:

1.) Snatch Balance: 3 RM

1x3@95%

1x3@90%

2.) Snatch Hi-Pull (to chest) 3 RM

1x3@95%

1X3@90%

WOD

3 rounds for time:

10 Calorie row 

20 Push press 

30 Weighted box step ups (24/20")

Chose your weight. This is the conditioning portion of your workout. High intensity is the goal! 

Show offs- 155/115 😜

Adv- 135/95 50/30

Int- 95/65 40/20

Beg-65/35 30/15

Friday, July 4, 2014

Partner WOD 

FOR TIME:

50 burpees (split how you like)

200m of lunges 

200m of bear crawls

(Both broken into 50m increments)

While one partner lunges the other bear crawls, switch at each 50m partners can't go until both are there) 

200m broad jumps

(Broken into 50m increments)

Partner not jumping must do wall ball sit ups

200m med ball hot potato run 

(Partners take turns throwing med ball) 

Shuttle run 25m then back

Shuttle run 50m then back

Shuttle run 75m then back

(Partners complete shuttle run together)

50 burpees 

Wednesday, July 2, 2014

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

Rest 1 minute between couplets.

Thursday, July 3, 2014

Strength:

1.  Power Clean + Push Press + Push Jerk + Split Jerk

Work up to a heavy set.

2.  Squat

7x5 Back Squats

3.  Deadlift

work up to a heavy set of 3 

4.WOD

EMOMx12

Odd:  7 Thrusters- you choose the weight

Even:  50 Double unders

Monday, July 7, 2014

1.) Strength:

Squat 

1x5@65%

1x5@70%

1x5@75%

3x5@85%

2.) Bench 

1x5@65%

1x5@70%

1x5@75%

3x5@85%

3.) Deadlift 

1x5@65%

1x5@70%

1x5@75%

1x5@85%

4.) WOD

21-15-9

Pull ups 

Dumbbell snatch each arm = 1

Lunge w/ dumbbell each leg = 1

Run 400 btw sets (2 runs) 

Tuesday, July 1, 2014

1.) Bench press: add 10 lbs from last week. 

2x5@65%

1x5@70%

1x3@75%

1x2@85%

3x5@80%

2.  Gymnastics:

A.) 50 Strict HSPU

B.) 50 Strict C2B

C.) 10 Strict Muscle ups

D.) 50 Strict TTB

*Scaled for max effort*

A.) wall climbs 

B.) ring rows 

C.) pull up/dips

D.) kipping TTB

3.) WOD

For Time:

10-9-8-7-6-5-4-3-2-1 Reps of:

Bear Complex 

Ball slams (30/20) 

Adv- 135/95

Int- 95/65

Beg- 65/35

*The Bear Complex*

Power Clean

Front Squat

Push Press 

Back Squat

Push Press 

Control Drop the Bar to the Ground touch and go.