May 30, 2014

WU: 4 min cap

AMRAP

10 Scissor jumps

5 pushups

SC: 12 min cap

4 rounds

10 Strict KB presses (53/35)

10 Pistols (53/35)

10 HSPU

MC: 24 min cap

Geiger
For time

400m Farmers walk (45/25) plates
100x Wall ball (20/15)
400m Farmers walk
100x Push press (45/35)
400m Farmers walk
100x Sit-ups
400m Farmers walk

May 29, 2014

WU: 6 min

2 rounds

100 Double unders for time

SC: 23 min cap

8 Rounds

6 Snatch

3 Power Snatch

2 Over head squat

(115/95)

MC: 15 min Tabata

5 Rounds

Squats

Pushups

Lunges

Situps

Push Press (45/35)

May 28, 2014

WU: 6 min

4 rounds

As many reps as possible in 1 min; 30 sec rest in between rounds

KB swings (53/35)

SC: 30 min cap

Back Squat

Get to 1 @ 1RM

2 @ 90% 1RM

3 @ 85% 1RM

4 @ 80% 1RM

5 @ 75% 1RM

6 @ 70% 1RM

7 @ 65% 1RM

8 @ 60% 1RM

2 min rest between rounds

MC:

8 min AMRAP

3x Power Clean & jerk (185#)
10x Ball slams (20/15#)

May 27, 2014

WarmUp: 9 min cap

3 Rounds

400 m run

25 DB Unders

StrengthCon: 11 min cap

EMOM

7 Push Press (115/85)

Cant drop bar

MetCon: 

Everyone loves burpees

25 Min AMRAP

5 Burpee Pullups

5 Burpee Box Jumps

5 burpee slams

5 Burpee Wall balls

May 23, 2014

Warmup : 4 AMRAP minute cap

30 Pass throughs

20 Squats

10 Soldier Kicks

SC:15 min

EMOM 

3 AMR. KB Swings (53/35)

5 Deadlifts (80% 1RM)

MC: 20 min

10 min cap

8 rounds for max reps

20 seconds Hang power clean (115/85)
Rest 10 seconds
20 seconds Push press (115/85)
Rest 10 seconds

10 Min. Death by Squats

-Start at 7 reps
-must be in wallsit after reps are completed

May 22, 2014

WU: 6 min

4 rounds

10 side lunges

10 inchworms

10 sumo squats

SC: 14 min cap

 Snatch

3x3x3x3x3x3x3

Hang Snatch

2x2x2x2x2x2x2

85% 1RM

MC: 19 min cap

100-10

Double Unders (descend by 10)

10-1

Toes 2 Bar (descend by 1)

You are doing 100 Double unders then 10 Toes 2 Bar, 90 DU, 9 T2B, etc.

May 21, 2014

WU: 100 KB Swings (53#/35#)

SC: 12 min cap

3x5 Back Squat

3x5 Front Squat

80% 1RM

MC: 27 Min cap

7 rounds
15x Push press (75#/55#)
15x Sumo deadlift high-pull (75#/55#)
5x Pull-up, strict

May 20, 2014

WU: 20 min cap

Run 1 mile for time

SC: 20 min cap

Weighted pullups (53/35)

8x6

Weighted Pistols

(53/35)

10x6

MC: 5 min cap

5 Rounds

1 min each round

As many reps as possible of Slams (20/15)

May 19, 2014

WU: 5 min cap

5 rounds

10 Pass throughs

10 squats

10 inchworms

SC: 7 min

5 sec. weighted pushups (45/35)

5x5

MC: 29 minutes

For time
100x Sit-ups
90x Squats
80x KB swings (53#/35#)
70x Double-unders
60x Walking lunges
50x Wall ball (20#/14#)
40x Deadlift (185#/135#)
30x Burpees
20x Push press (95#/65#)
10x Knees to elbows

*Only one barbell will be used throughout by each athlete. Athlete must change their own weights. Set the bar up wisely!

May 16, 2014

Warm Up:  10 min

5 Rounds

20 Soldier Kicks,

10 lunges,

20 pass throughs

10 soldier kicks

20 Double Unders

StrenthCon: 10 min

12-2 Bent over row

Down by 2’s

@75% 1RM  

MetCon: 20 minute cap

6 rounds

400 m Sprints

2 min rest between each round

Mobility: Runners leg and hip extension 

May 15, 2014

Warm Up: 6 min cap

 20 Side lunges, 10 Pushups, 20 Squats, 10 Pushups, 20 Situps

SC: 15 min cap

2x reps
Deadlifts

(225#/155#)

8-7-6-5-4-3-2-1
Thrusters (75#/45#)

MC:  19  min cap

3 rounds
10x Shoulder to overhead (135#/95#)
20x Bar hops
10x Hang power clean
20x Bar hops
10x RDLs
20x Bar Hop
5x Muscle-up

May 14, 2014

Warmup - 5 minute AMRAP

10 Pass Throughs, 10 Empty Bar Push Presses, 10 Air Squats


Strengthcon - 25 minute cap

7x5 Strict Pullups
5x5 Handstand Push Ups



Metcon -

5 Rounds

20 Slams
10 Inverted Burpees
60 Double Unders

May 13, 2014

Warm Up 5 minute AMRAP

10 OH Squats
20 Jumping Jacks
10 Scissor Jumps



Strengthcon - 18 minute cap

8x8 Front Squats at 70% of 1RM



Metcon - 20 minute AMRAP

5 Toes 2 Bar
10 Burpees
15 Wall Balls
20 Box Jumps

May 12, 2014

Strengthcon - 18 minute cap

30-24-18-12-6-3

Sit ups with slam ball (20/15)
Weighted Push Ups (45/25)

Metcon - Grace
30 Clean and Jerks for time (135#/95#)


We are going back to our regular class times this week! Thanks to everyone for your understanding and patience during this past week.

May 8, 2014

Warm Up: 6 Minute AMRAP

20 Mountain Climbers
10 V Ups
20 Wall Taps
10 Soldier Kicks

StrengthCon: 18 Minutes

Squat Snatch 4 x 3 at 75% 1RM
Snatch Balance 4 x 5 85% 1RM

MetCon:

4 Rounds
10 Tire Flips
15 Incline Push Ups
400m Run

May 7, 2014

Warm Up: 8 Minutes

Try to reach 200 reps in any combination of:

Sit Ups and Double Unders

StrengthCon: 13 Minutes

5-5-4-4-3-2-1 of Push Press

The goal is to add weight to the bar every single set

Take no more than 60 seconds rest in between sets.

MetCon: 22 Minute Cap

21-18-15-12-9-6-3

American KB Swings (53/35)
Burpee Pullups
Russian Twists w/ KB (53/35)

May 6, 2014

Warm Up: 8 minutes
10 Air Squats
10 Sit Ups
10 Push Ups
200M Run

StrengthCon: 18 Minutes

Establish a new 1RM Squat Clean

MetCon: 17 Minute Ascending Ladder by 2's of:

Deadlift (50% of last weeks 1RM)
Reverse Lunges with slamball overhead (20/15)

May 5, 2014

Warmup - 5 minutes
5 Inchworms, 5 Broad Jumps, 5 Pass Throughs


Strengthcon - 20 minute cap

3x6 Muscle Ups

Metcon - 21 minute AMRAP
12 toes to bar
10 Pull ups
8 Wall balls
6 Clap push ups

May 2, 2014

WarmUp: 5 Minute Time Cap

2 Rounds

50 Jumping Jacks, 25 Lunges, 50 Jumping Jacks, 25 Squats

StrenghtCon: 18 Minute Time Cap

Back Squat 3x8 55% 1RM
Back Squat 3x6 65 %1RM
Back Squat 3x4 75%1RM

MetCon:

 6 Minute Time Cap

As many reps as possible in 2 Minutes of:

Turkish Get Ups (53/35)
SitUp's W/ Medicine Ball Throws (20/15)
Side V-Ups with KB in air (35/20) (Minute on each side)


15 Minute AMRAP

10 Pistols
8 WallClimbs
6 Inverted Burpees