May 1, 2014

Warmup: 6 minutes

5 PVC Pass Throughs, 6 Soldier Kicks, 7 OH Squats

Strengthcon - 12 minute cap

Take 3 minutes using boxes and plates to find your max box jump height.

3x8 box jumps at max height


Metcon - 22 minute AMRAP

10 Power Snatches (95#/65#)
400m run
10 Slams


Cash Out : 3 Rope Climbs

April 30, 2014

Warm Up: 5 minute AMRAP

 5 Burpees, 10 Inchworms, 5 Burpees, 10 Squats

StrengthCon: 19 Minutes

Front Squat 10x10 (55% 1RM)

MetCon:

9 Minute Time Cap

6 Rounds

10 SDHP (95/65)
5 Situps with Slam Ball over head (20/15)

8 Minute AMRAP

25 Double Unders
10 Over Head Squats (45/35)

April 29, 2014

Warm Up: 7 Minute AMRAP

6 Pass Throughs
12 Russian Twists (BW)
18 Mountain Climbers
12 High Knees
6 Butt Kickers

StrengthCon: Push Press

10 Minutes As Many Reps as Possible at 50% of your 1RM

MetCon: 27 Minute Cap

50-40-30-20-10 of:

Russian KB Swings (53/35)
Box Jumps (24/20)
Pushups

April 28, 2014

Warm Up: 6 Minute AMRAP

5 Air Squats
5 Push Ups
10 Lunges
10 Wall Taps


StrengthCon: 20 Minutes

Take the first 10-12 minutes to find your 1RM for your deadlift

With the remaining time perform

3x6 @ 60% of that new 1RM

Please consult your workout journals to give you a better idea of where you should be working up to!


MetCon: 18 Minute Cap

7 Rounds of:

10 Pullups
7 Burpees
15 Sit Ups

Friday April 25th

Warm Up: 8 Min/ 4 Rounds

10 Russian KB Swings
5  Wall Balls
10 Hollow Rocks



StrengthCon: 13 Minutes

Handstand Push Up Work

If you can do HSPUs then you will perform 6 sets of 5 with 60 seconds rest in between sets.

If you cannot do HSPUs yet then you will do 6 sets of 5 negatives.

If you have not gotten into a handstand yet....you're getting into one TODAY!

MetCon: 21 Minutes Cap

3 Different Workouts; Must be completed in order.

7 Minute AMRAP 

12 Sit Ups, 6 Supermen, 3 Wall Climbs

7 Minute Ascending Ladder by 2's of:

KB Cleans (53/35) & Slams (20/15)

7 Minute AMRAP

200M Run
5 Bent Over Rows (75/55)

If you would like to order a new custom workout journal please make sure you do so in the next week! The sign up sheet is by the door!

April 24, 2014

WU: 5 Min

100 Double Unders

15 Burpees

SC: 27 Min Cap

 Squat Snatch 5x5 70%1RM

2 min Find 1RM

Power Snatch 5x5 85% 1RM

2 min Find 1RM

Snatch Pull

5x5 110% 1RM

MC: 10 minutes

Every minute on the minute for max rounds
1x Thruster (95#/65#)
5x Pull-ups
Add 1 rep to thruster each successive minute, continue until failure.

April 22, 2014

WarmUp: 5 min

50 O.H Squats

50 Sit Ups

StrengthCon: 15 Minute cap

5x8 Weighted push ups

5x10 Strict Pullups

Mc: 25 minute cap

AMRAP in 3 minutes of:

3x Power clean (155#)
6x Push-ups
9x Squats

Repeat for 6 rounds, rest 1 minute between rounds