Thursday, 17 August 2017





WOD
For Time:


100 Lateral Bar Hops
100 Bar-Facing Burpees
100 Lateral Bar Hops


GYMNASTICS
3 Rounds of Max Effort Holds:
Handstand
Dead Hang from Pull-Up Bar
Plank

Monday, 14 August 2017

WOD
4 Rounds for time:
30 Sumo-Deadlift High-Pulls (65/45)
15 Handstand Push-Ups
2 Rope climbs

**Wear crew socks (double up maybe) or other leg protection for the rope climbs!**

Due to the base exercise and several coaches being out, we may not be able to coach all classes this week. Assume all classes are still on, but if any classes are cancelled, we will post it on our Facebook page. Workouts will be posted at 8pm the night prior as usual.

Saturday, 5 August 2017

AMRAP in 31 minutes
(with a Partner)
8 Thrusters (155/105 lbs)
6 burpee pull ups
11 Box Jumps (30/24 in)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.


The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

Friday, 4 August 2017


Strength- Turkish Get Up 5 reps per side, building up to a heavy set.

METCON: 12 min AMRAP
3 Handstand push up
3 med ball squat cleans
6 Handstand Push Up
6 med ball squat cleans
9 Handstand Push Up
9 med ball squat cleans
…. Continue rep scheme 

Thursday, 3 August 2017

Track Warm Up

Then...

Sprint Training:
8 sets of 200 M with 3 minute rest. Score is lowest time ran.


Wednesday, 2 August 2017


Make up a training day you missed this week or...


Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Tuesday, 1 August 2017

Weightlifting WOD
Warm up: Burgener warm up
1.    power clean + jerk: 4 sets of 3 full complex, building up to heavy set.
2.    Clean + jerk (no power cleans) 3 sets of 1 full complex, find your heavy for the day
3.    Clean deadlifts: 100% for 3, 105% for 2, 110% for 1 of your max clean.

4.    Coredown: 100 sit ups.

Monday, 31 July 2017


5 rounds for time of:
200-meter plate carry (45/35)
20 plate ground to overhead
10 dips