August 29, 2016

Instructors this week: Lee @ 0600 Mon-Thurs, Jess @ 1300 Tuesday, & 1600 Wed-Fri

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)


Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday, 26 August 2016


Dynamic Warm up

Mobility Test: Hold the bottom of a squat for 1 minute 

METCON:
200 M Sprint (8-10 sets, with 2 minute rest in-between)

Thursday, 25 August 2016

Warm up test:
Every 30s for 5 Min
5 Thrusters (45/35)
-Go slow, focus on squat technique 



WOD: 
“Fran”
21-15-9
Thrusters (95/65) 
Pull Ups


Cash out 
800m Run

Wednesday, 24 August 2016

Strength:
5 x 5 Overhead Squats
(75 - 80 %)



METCON: 
20 Min AMRAP 

10 Kettlebell Swings (55/35)
10 Goblet Squats
10 Alt KB Snatches
100m Suitcase Carry*

*1 Kettlebell is held at the waist - alt hands as needed

Tuesday, 23 August 2016

Strength:
5 x 3 Deadlift
(70-75%)


METCON:
9 Min AMRAP
5 Deadlift (115/85)
5 Push Press
5 Bar Facing Burpees
25 Double Unders

Monday, 22 August 2016

Skill:
METCON movement play: 
5 Minutes for Highest Box Jump
5 Minutes for Handstand Skill Progression Training
5 Minutes for Pistol Mobility/Skill Training

Metcon: 
50 GHD Sit ups (Abmat Sit ups) 
30 Box Jumps (24/20)
15 HSPUs
30 Alternating Pistols
50 GHD Hip Extensions (Supermans)


Active Recovery Weekend August 20-21, 2016



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.

Friday, 19 August 2016

Skill:
Handstand progression (headstand, against the wall handstand, freestanding handstand, walking handstand)
Take 10-15 minutes to work on any point on the handstand progression


METCON: 
For time:
25 Kettlebell Swings, 24/16kg
20 Kettlebell Swings, 24/16kg
60 Double Unders
15 Kettlebell Swings, 24/16kg
45 Double Unders
10 Kettlebell Swings, 24/16kg
30 Double Unders
5 Kettlebell Swings, 24/16kg
15 Double Unders

Post time to White Board! 

Thursday, 18 August 2016

Strength:
Deadlift 5X3



METCON: 
3 rounds for time:
500 m row
20 alternating pistols  (10 on each leg)
10 strict dips
10 hang power cleans (135/90#)

Post time to White Board! 

Wednesday, 17 August 2016

Strength: 
Clean and Jerk  5x2 80% C&J 2RM


METCON: 
For time:
60 Burpees
40 Wall Balls, 20/14#

Post time to White Board! 



Tuesday, 16 August 2016

Strength:
Bear Complex 5X3 (1 rep = power clean, front squat, shoulder to overhead, back squat, shoulder to overhead) 
 
 


METCON:
21-15-9 for time:
Thrusters, 100/65#



Monday, 15 August 2016

Strength:
1) Burgener Warm Up for the Snatch 
2) High Hang Snatch 5X3

METCON: 
As many rounds as possible in 10 minutes:
10 Push Jerks 135/95#
20 Pull Ups
30 Double Unders 

Post time to White Board! 

August 12, 2016

Lee will be instructing M, T, W & F this week at 0600. Thursday will be Pool Day!
Strict Pull-ups 5x1
Alt EMOM 10 minutes:
7 C2B Pull ups
10 Wall Balls
4RFT:
400M run
50 Air squats

Post time to the White Board!


August 11, 2016

Pool Day!

8min AMRAP Swim

WOD22-16-10Pool PressBurpeesAlt Pistols (Scaled 2x air squats)*100m swim between each round

Post time to the White Board!


August 10, 2016

Lee will be instructing M, T, W & F this week at 0600. Thursday will be Pool Day!
24 Minute AMRAP
400M Run
10 Bench Press (135/95)
10 Box Jumps (24/16)
400M Row
10 OVHD Alternating Lunges (45/25)
10 Abmat situps


Post time to the White Board!

August 9, 2016

Lee will be instructing M, T, W & F this week at 0600. Thursday will be Pool Day!

Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks


Post time to the White Board!

August 8, 2016

Lee will be instructing M, T, W & F this week at 0600. Thursday will be Pool Day!
4 Rounds for Time:
8 Pull ups
8 Sumo deadlift high pulls
8 Chin ups
8 Push press
Run 400 m
Post time to the White Board!

August 5, 2016

Lee will be instructing M, T, W & F at 0600, and Thursday at 1700 this week
Warmup, then, 
AMREP 15
25 Double unders
7 Bench press
7 T2B
200M run with plate (45/25)
Post time to the white board!

August 4, 2016

Lee will be instructing M, T, W & F at 0600, and Thursday at 1700 this week
Warmup, then....
Push Press- 1@10 (complete a few sets of 3-4 reps as a warmup, then max-out)
Front squat- 1@10 (complete a few sets of 3-4 reps as a warmup, then max-out)

WOD-
12 min AMRAP
150 Wallballs
90 Double Unders
30 T2B
Post results to the white board!

August 3, 2016

Lee will be instructing M, T, W & F at 0600, and Thursday at 1700 this week
Warmup, then
AMRAP 30
Row 300M
15 Pushups
30 ABMAT Situps
Post time to the white board!

August 2, 2016

Lee will be instructing M, T, W & F at 0600, and Thursday at 1700 this week
Warmup, then...
"Grace meets Diane"
30 reps for time of:
·         Clean and Jerk 135 lbs

21-15-9 reps, for time of:
·          Deadlift 225 lbs

·         Handstand push-ups

Post time to the White board!

August 1, 2016

Lee will be instructing M, T, W & F at 0600, and Thursday at 1700 this week
Warmup
3 rounds: 10 pushups, 20 jumping jacks, 10 alternating lunges
WOD:
21 Thrusters (75lb/55lb)
15 Goblet Squats (24kg/16kg)
9 Wall Balls (20lb/14lb)
3 MIN REST
21 Wall Balls (20lb/14lb)
15 Thrusters (95lb/75lb)
9 Goblet Squats (24kg/16kg)
3 MIN REST
21 Goblet Squats (24kg/16kg)
15 Wall Balls (20lb/14lb)
9 Thrusters (115lb/95lb)


Post time on the white board!

Active Recovery



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.


Active Recovery



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.


July 29, 2016

Strength: deadlift (work towards max lift for the day) 5-3-2-1-1 Conditioning: 5 rounds for time row 500 meters thrusters 7 reps (135/95)

Post time to comments

July 28, 2016

Strength: front squat (work towards max lift for the day) 5-3-2-1-1-1 Cond: Randy 55/75 lb power snatch , 75 reps for time.

Post time to comments

July 27, 2016

Skill: 
Handstand Technique work

Conditioning: 
12 HSPU
15 Back Squat (60% of 1RM)
20 Burpees
9 HSPU
18 Front Squat
20 Burpees
6 HSPU
21 Overhead Squat
20 Burpees

Post time to comments 

July 26, 2016

Strength: 
Pull Ups (weighted if possible)
6x6

Conditioning: 
For time:
Run 800 meters
Run 400 meters backwards Run 800 meters
Run 400 meters backwards

Post time to comments 

July 25, 2016

Strength: 
Clean Technique Work (keep sets light and focus on form)
6-5-4-4-3

Conditioning: 
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Men use 155 lb., women use 105 lb.

Post time in comments


July 22, 2016

Strength: 
Weighted Dips 3-3-3-3-3

Conditioning: 
Run 7 km

Post time to comments

July 21, 2016

Strength:
Snatch Balance 3-3-2-2-1-1-1

Conditioning: 
"Diane"
21-15-9 rep rounds for time of:
Deadlifts 225/155
Handstand Push-Ups


Post time to comments 

July 20, 2016

Skill: 
Work up to highest box jump, start at (men: 24 inch box. women: 20 inch box.)

Conditioning: 
FRAN
21-15-9
Thrusters (95/65)
Pull-ups

Post time to comments

July 19, 2016

Skill Work: 
Accumulate 5 Minutes of Bridge Ups Hold

  • Every time you break, perform 5 V-Ups

Conditioning:
AMRAP in 15 min
7 OHS 95/65 lbs
9 HRPU
11 Abmat Situps

Post rounds to comments

July 18, 2016

For time:
100 chest-to-bar pull-ups
100 handstand push-ups
100 GHD sit-ups
100 one-legged squats, alternating 
Post time to comments.


July 15, 2016

Strength: 
Front Squat 3-3-3-3-3

METCON:
5 rounds for time of:
50 double-unders
45 lb. dumbbell squat cleans, 15 reps
15 burpees
50 double unders
2 minute rest

July 14, 2016

Strength:
Deadlift 5-5-3-3-3-1-1-1-1-1

METCON:
3 rounds for time
Run 200 meters
7 push press, 115/85
14 ring rows

Post time to comments

July 13, 2016

Strength:

Snatch review + work up to WOD weight (80-85% of ORM) 
*if unable to do overhead squat and hold bar overhead in a squat position, do not attempt snatch. Review snatch mobility and strengthen your overhead squat first.

Clean and jerk review + work up to WOD weight (80/85% of ORM)

METCON: 
Complete as many rounds as possible in 7 minutes of: 
205lb. (Or 80-85% of ORM) snatch, 1 rep.
204lb. (Or 80-85% of ORM) clean and jerk, 3 reps

Post rounds completed to comments