INDEPENDENCE DAY WEEK! 7/2

MONDAY

Weightlifting
Pendlay Row

https://youtu.be/h4nkoayPFWw
5 @ 50% BW
5 @ 52.5% BW
5 @ 55% BW
5 @ 57.5% BW
5 @ 60% BW
Metcon:
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

TUESDAY 7.3.18
Warm-up
Grab a partner:
Round 1:
50ft. Run down
10 Partner Air Squats
50ft. Shuttle Sprint Back
Round 2:
50ft. Frog Hop Down
3 Partner Burpees
50ft. Broad Jump Back
Round 3:
50ft. Run Down
5 Partner Push-ups
50ft. Shuttle Sprint Back (facing opposite from rd 1)

Gymnastics
15 min to practice handstand holds/walks
Empty Barbell Warm-Up
5 Stiff-Legged Deadlifts
5 Hang Clean
5 Elbow rotations (2:1)
5 Strict Press
5 Front Squats
Metcon
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 m Run/500 m Row

INDEPENDENCE DAY HERO WOD!!!

METCON-“LEDSOME”
Buy in: 1981m row (year of birth)
Cash out: 2006 m run (death year)

3 Rounds:

24 wall balls (20/14)
24 push ups
24 dumbell snatch (50/35)
24 abmat situps
24 weighted walking lunges w/ plate (45/25)

*Row counts toward weight loss challenge.*

In honor of CPL Michael Craig Ledsome that died protecting our freedoms in Iraq.

THURS 7.5.18 CFB

Weightlifting
Week5: Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
*REST 90s - 2 min  btw sets*
METCON
1/2 "CAITLIN"
For Time:
1000 Meter Row
60/45 Calorie Schwinn Bike
800 m Run

FRIDAY 7.6.18

METCON
"Power Hour"
For Time:
50 Clean and Jerks (135/95)
On the Minute – 5 Toes to Bar

WEEK OF 6/25

MONDAY

STIRENGTH:

10-8-6-4-2 Kettlebell Windmills

https://youtu.be/6jnYfFsWR7I

2-4-6-8-10: Front Squats from rack

METCON:

For Time: 21-15-9

Calorie Bike

Wall Balls (20/14)

Russian Twists with Med Ball (20/14)(2:1)

Coaches: AM-Scott, 9-Julie, Noon-Jon, 5:30-Lori

TUESDAY:

METCON:

Teams of 3, AMRAP 24:

30 T2B

30 Burpees over DB

30 DB Snatches (50/35)

400m group run

Coaches: AM-Justin, Noon-Jon, PM-Josh

WEDNESDAY:

Strength: Clean and Jerk Complex

E2MOM 12

5 Deadlifts+3 Hang Power Cleans+1 Split Jerk (increasing each set)

METCON:

3 RFT:

10 Front Squats (185/135)

15 CTB Pull-ups

50 Dubs (3:1)

*choose a weight that you can complete your first round unbroken for FS

Coaches: AM-Jay, 9-Val, Noon-Justin, PM-Josh

THURSDAY:

METCON:

“Fight Gone Bad”

3 rounds of 1 minute at Each Station:

ME Wall Balls (20/14)

ME SDLHPs (75/55)

ME Box Jumps (20)

ME Push Press (75/55)

ME Calorie Rowe

Rest

CASH OUT X 2:

100 M JOG

100 M SPRINT

Coaches: AM-Justin, Noon-Jon, PM-Josh

FRIDAY:

METCON:

AMRAP 4:

3 Rounds

12 Deadlifts (95/65)

9 Hang Power Cleans

6 Push Jerks

ME Burpees in Time Remaining

Rest 4

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Push Jerks

Max Cal Row in Time Remaining

**Score is total number of burpees and Cal Row

Coaches: AM-Scott, 9-Julie, Noon-Scott, 5:30-Scott

 

Weed of 6.18.18

MONDAY

WARM UP:

0:30 sec each

  • Knuckle Drags 
  • Push-up to Down Dog
  • Active Samson
  • Active Spidermans
  • Air Squats

EMPTY BARBELL WARM UP:

  • 5 Deadlifts 
  • Elbow Rotations
  • 5 Strict Press
  • 5 Front Squats

STRENGTH:

Front Squat

  • 5 Reps @ 75%
  • 1 Rep @ 80%
  • 5 Reps @ 75%
  • 1 Rep @ 85%
  • 5 Reps @ 75%
  • 1 Rep @ 90%

REST 90sec between sets

MET CON:

AMRAP 12:

15 Deadlifts (135/95)

10 Burpees

5 Push Press (135/95)

TUESDAY

WARM UP:

LINE DRILLS:

  • Frank Walk
  • Knuckle Drags
  • Side Lunge
  • Cradle Stretch
  • Walking Samson
  • Walking Spidermans
  • Chicken Walk
  • 3 Air Squats + Broad Jump
  • High Knees
  • Butt Kicks

+

  • 100m sprint
  • 5 Kip Swings
  • 15 light Wall Balls
  • 5 Kip Swings
  • 15 Ring Rows

MET CON:

2 RFT:

1 Round of “Kelly”
1 Round of “Helen”
-------------------
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
-------------------
1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

*Sub 500m row or 30 cal bike for 400m run

WEDNESDAY

WARM UP:

0:30 Secs each

  • Jumping Jacks
  • Push-up to Down Dog 
  • Easy Single Unders
  • Active Spidermans
  • High Single Unders
  • Active Samson
  • PVC Pass Thrus

BURGENER WARM UP W/ PVC

+

Penguin Drill 

SKILL:

DU Tabata for total reps

EMPTY BARBELL WARM UP:

  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations
  • 5 Snatch Grip Push Press
  • 5 Overhead Squats
  • 5 Snatch Grip Stiff-Legged Deadlifts

MET CON:

3 RFT:
75 DUs
50 Air Squats
15 Hang Snatches (95/65)


THURSDAY

WARM UP:

20/16 cal row

LINE DRILLS:

  • Frank Walk
  • Cradle Stretch
  • Side Lunge
  • Knuckle Drags
  • Walking Spidermans
  • Walking Samson
  • Duck Walk
  • Chicken Walk
  • High Knees
  • Butt Kicks

MET CON:

"Tap Out”

E2MOM

  • Slamballs (40/30)
  • Jumping lunges

**Start w/ 10 reps of each movement and increase by 2 reps of each movement every 2 minutes until you cannot complete the work in the 2-min time cap. 20-min time cap**

ACCESSORY:

3 sets ME pushups (no worming) for total reps

REST 1 min between sets

FRIDAY

WARM UP:

0:30 sec each

  • Knuckle Drags
  • Push-up to Down Dog
  • Active Samson
  • Active Spidermans
  • Med Ball Cleans

 EMPTY BARBELL WARM UP:

  • 5 Deadlifts
  • 5 Hang Cleans
  • 5 Elbow Rotations
  • 5 Strict Press
  • 5 Overhead Squats

STRENGTH :

10 EMOM

  • ODD: 5 Power Cleans @65% 1 RM
  • EVEN: 5 Strict HSPUs

MET CON:

9-6-3

  • Overhead squats (155/105)
  • Ring dips

---REST 2 min---

21-15-9

  • Overhead squats (135/85)
  • Box jump overs (24/20)

SATURDAY

Not this weekend 😥

WEEK OF 6/11

MONDAY

STRENGTH: BUILD TO A HEAVY SQUAT CLEAN THRUSTER

METCON: FOR TIME:

21 LATERAL BARBELL BURPEES

21 POWER CLEANS (135/95)

15 LATERABL BARBELL BURPEES

15 HANG SQUAT CLEANS

9 LATERAL BARBELL BURPEES

9 THRUSTERS

COACHES: 5:30-Justin, 9-Julie, Noon-Scott, PM-Lori

TUESDAY
WARM-UP:
1 Minute Row
200m run
Line Drills:
Quad Stretch
Knee to Chest
Frank walk
Knuckle drags
Side Lunge
Cradle Stretch
Walking Samson lunge
Walking Spidermans
Inchworms
Chicken walk
Side Shuffle
High Knees
Butt Kicks
MET CON:
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
10 Alternating Dumbbell Snatches (50/35)

Coaches: AM-Josh, Noon-Justin, PM-Francie


WEDNESDAY
WARM-UP:
0:30 each
Easy Row
Samson lunge
Medium Row
Spidermans
Faster Row
Push-up to Down Dog
EMPTY BARBELL WARM-UP:
2 x 5 Good Mornings
2 x 5 Stiff-Legged Deadlifts
STRENGTH:
Sumo stance DL
Build to heavy triplet
MET CON:
On the 4:00 x 4 Rounds:
30 BW Lunges
15 Deadlifts (185/135)
15 Box jumps (24/20)

Coaches: AM-Jay, 9-Julie, Noon-Justin, PM-Francie



THURSDAY
WARM-UP:
200 Meter Run
Line Drills:
Quad Stretch
Knee to Chest
Frank walk
Knuckle Drags
Side Lunge
Cradle Stretch
Chicken walk
+
:20 Seconds Jumping Jacks
:40 Seconds Push-up to Down Dog
:20 Seconds Quick Single Unders
:40 Seconds Toe Touch + Air Squat
:20 Seconds High Jump Single Unders
:40 Seconds Spidermans
MET CON:
4 Rounds For Time:
400 Meter Run
4 Ring MUs (5 Bar MUs>8C2B>12 pull-ups>15 RRs)
40 DUs (120 singles)

Coaches: AM-Justin, Noon-Val, PM-Scott

FRIDAY
WARM-UP:
0:45 each
Easy Row
Spidermans
0:30 each
Medium Row
Samson lunge
Faster Row
Push-up to Down Dog
BURGENER WARM-UP
EMPTY BARBELL WARM-UP:
5 Good Mornings
5 Elbow Rotations
5 Strict Press
5 Front Squats
STRENGTH:
Front squat
Build to heavy triplet
MET CON:
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9
Power snatch (115/85)
Front Squat (115/85)
T2B

Coaches: AM-Scott, 9-Julie, Noon-Justin, PM-Josh


SATURDAY
OPEN GYM - a ridiculously exhausting WOD, probably something that Val finds and everyone hates him by the end of class.

 

 

WEEK OF 6/4-CHALLENGE STARTS!

MONDAY

MET CON:

50-40-30-20-10 (BFSUs)

10-8-6-4-2 (DLs at 275/185)

200M Run Between Each Set;

400M Run Start and Finish

Accessory: CORE

4x5 Jefferson Curls

https://youtu.be/koi9dAJLWcE

Coaches: 5:30-Scott, 9:00-Julie, Noon-Scott, PM-Lori

TUESDAY

STRENGTH:

12 EMOM

Odd: 2 tempo (3 sec down, 3 sec up) front squats @50%

Even: 5 deficit kipping HSPUs (45/25)

MET CON:

Teams of 3; 20 AMRAP

9/6 cal bike

6 burpees over DB

12 single DB hang cleans (50/35)

*partners complete full rounds before switching; individuals on the 3 min

Coaches; 530-Scott, 9-Val/Scott, noon-Val, pm-Josh

WEDNESDAY

STRENGTH:
3 sets ME strict pull-ups
—-REST 90s btw—
MET CON:
3 RFT
500 m row
25 Box jumps (24/20)
15 Ring dips
ACCESSORY:
50 banded tricep pushdowns
https://youtu.be/GCT3oiq5h7k
50 banded pull aparts
https://youtu.be/cnWbmqdU0Og

Coaches: am-Jay, 9-Julie, Noon-Val, Pm-Francie

 THURSDAY

CORE:

5 rounds not for time

20sec hanging L-sit

3 Wall walks

https://youtu.be/cjY1xl-ddwo

TECHNICAL:

5 x 2 @ 30% BW

Pausing snatch high pulls

—-REST 1 mon btw sets—-

http://www.youtube.com/watch?v=iGj5mXCpy6w&list=RDiGj5mXCpy6w

MET CON:

7 AMRAP

10 single arm Russian KBSs (53/35)

35 DUs

 coaches: am-Josh, noon-Heather, pm-Scott

FRIDAY

STRENGTH:
12 E2MOM Complex (135/85)
High hang squat clean (high thigh)
Hang squat clean (knee)
Squat clean
Front squat
MET CON: (75/55 throughout)
50 OH lunges
40 Bent over rows
30 Push presses
20 Hang Power clean
10 Single leg Romanian DLs (5 per leg)

Coaches: AM-Scott, 9-Julie,Noon-Jon, PM-Francie

SATURDAY

Strength: Work On Being Awesome

METCON: Not Tellin', but it's gonna be freakin' awesome!

Week of May 29

MONDAY

Murph

TUESDAY

Metcon:

21-15-9

DLs (185/135)

500M Row

CORE: 125 BFSU's

Coaches: AM: Jay, Noon: Jon, PM: Francie

WEDNESDAY

Strength: 25 min. to find 1RM Front Squat

METCON:

AMRAP 9

10 Power Snatches (75/55)

30 DUs (3:1)

10 Wall Balls (20/14)

Coaches: AM-Jay, Noon-Scotty, PM-Lori

 

 THURSDAY

SKILL:
Tabata: Cals on bike
Tabata: Superman hold
MET CON:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Couplet: T2B & HSPUs

 

 FRIDAY

MET CON:

“DT” - 5 RFT

12 DLs (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

SKILL:

20 min of rope climb practice

Week of May 21, 2018

  MONDAY

SKILL: 5x10 Floor Wipers

METCON: 9M AMRAP

8 Squat Cleans (135/95)

10M HS Walk or 10 HSPU

Coaches:

AM-James

Noon- The Jon

PM- Francie

 TUESDAY

Accum 50 sotts press
https://youtu.be/v3qropQDTOU
6 RFT
15
single arm OH lunge 53/35
200 m run
💰 out 3 min max WB

 Coaches:

AM-James

Noon-Scott

PM-josh

WEDNESDAY

10m EMOM

8 floor press @60%

METCON:

27-21-15-9

Cal Row

Burpees

DUX2

Coaches:

AM-Justina, Noon-Scott, PM-Lori

 

THURSDAY

Burgener Warm Up

10 Minutes workup to Isabel Weight

METCON:

ISABEL

30 snatches for time (135/95)

Coach led shoulder mobility for 15 minutes

Coaches:

AM-Justin (AKA Backstreet Boy), Noon-Jon, PM-Josh

 

 

 

MONDAY 

EMOM 8

6 panda pulls @60% BW

8 AMRAP

6 PC 95/65

4 FR LUNGES

2 SHSPU

TUESDAY

5 RFT

12 stiff leg deadlift 135/95

10 bar facing burpees

Then rest for 5 minutes 

150 PARTNER WALL BALL SIT UP THROWS OVER BOX

WEDNESDAY

10 min snatch progression

KARABEL

10 RFT

3 power snatch 135/95

15 WB

20 min cap

THURSDAY

COMPLEX snatch+3 ohs

4 sets of 3

Increase 5-10% ea set

 4 RFT

400 m run

25 air squats

15 pull-ups

 FRIDAY

0-6 min every 90 sec

5 T2B

10 KBS 53/35

20 DU

6-12min

5 T2B

10 KBS 53/35

30 DU

12-18 min

5 T2B

10 KBS 53/35

40 DU

 

 

 

 Week of May 7

Monday

Met Con:
(20m Time Cap):
40 DB Snatch (50/35)

12 Burpees over DB

30 DB Snatch

12 Burpees over DB

20 DB Snatch

12 Burpees over DB

10 DB Snatch

12 Burpees over DB

-Rest 5 Minutes-

800M Run/1000M Row/1.5m Assault Bike

 

TUES

STRENGTH:

10 EMOM

8 x Behind the neck snatch grip push press (75/55)

MET CON:

10 AMRAP

10m Bear crawl

10 Jumping squats

10m crab walk

10 Jumping squats

WED

SKILL:

4 min max effort (ME) DUs

MET CON:

21-15-9

Snatch-grip DL (185/135)

Slamball shoulder throws (50/20)

HRPUs

THURSDAY

10 min work on snatch progression, increasing to working weight for Isabel.

MET CON:

Isabel

30 snatches for time (135/95)

*10 min time cap*

—- REST 3 min —-

10 EMOM

8 T2B

 

FRIDAY

STRENGTH:

20 min to work up to a heavy 3 rep

Snatch balance

MET CON:

60/48 cal row

50 Box jumps (24/20)

40 KBS (53/35)

30 pull-ups

20 HSPUs

10 Pistols (2:1)