30 July 2015

Friday 31 July

STRENGTH
5-5-5-5-5 Push Press
Start @ 55% and increase weight each set

SKILL
Muscle-up transition work

METCON
AMRAP 6:00
5 Handstand Push-Ups
15 V-Ups

29 July 2015

Thursday 30 July

STRENGTH
Front Squat: 1x5 (60%), 1x5 (70%), 2x5 (75%)

METCON
4 RFT, mandatory 1 min rest between rounds

4x Snatch Complex
Snatch Grip Deadlift, Power Snatch, Hang Power Snatch, 2x Overhead Squats

- Option 1: 115/75#
- Option 2: 95/55#
- RX+: 135/95#

20 Jumping Lunges
100m sprint

28 July 2015

Wednesday 28 July

SKILL WORK
Handstands
5 Min EMOM 2x 3 sec pause Power Clean

METCON
3 Rounds for Time:
10 Power Snatches (95/65#)
10 Ring Dips

27 July 2015

Tuesday 28 July

STRENGTH
Back Squat:
1x10 (60%)
1x8 (65%)
1x6 (70%)
1x6 (75%)
1x6 (80%)

METCON
Tabata Something Else:
8 rounds each, 20 sec of work, 10 seconds of rest.
Pull-Ups
Push Ups
Sit Ups
Squats

There will be a coach for Open Gym at 2030 today (28 July)

26 July 2015

Monday 27 July

STRENGTH
Deadlift: 7x5 (60%)

METCON
For Time (20 min time cap)
400m Run
25 Pull-Ups
20 Kettlebell Swings (53/35#)
15 OHS (95/65#)
10 Burpees
400m Run
10 Burpees
15 OHS (95/65#)
20 Kettlebell Swings (53/35#)
25 Pull-Ups
400m Run

ANNOUNCEMENT: The 2030 classes are cancelled on Mon, 27 July and Tue, 28 July. 

23 July 2015

Friday 24 July

STRENGTH
5-5-5-5-5 Strict Press
Start @ 55% 1RM and increase weight each set

METCON
For Time
5-50-4-40-3-30-2-20-1-10
Power Clean and Push Jerk (135/95)
Double-Unders

22 July 2015

Thursday 23 July

STRENGTH
Front Squat: 1x5 (60%), 3x5 (70%)

METCON
20 min AMRAP
800m Run
30 Overhead Squats (95/55#)
20 Toes To Bar
10 Kettle Bell Swings (56/35#)

21 July 2015

Wednesday 22 July

SKILL WORK
Handstands
5 Min EMOM 2x 3 sec pause Power Snatch

METCON
For Time:
15-12-9
Push Press (135/95#)
Sit-Ups

20 July 2015

Tuesday, 21 July


STRENGTH
Back Squat: 1x10 (60%), 1x8 (70%), 1x6 (75%), 1x4 (80%)

METCON
Karen:  150 Wall Balls (20/14#) for Time

Monday 20 July

STRENGTH
Deadlift: 8x6 (55%)

METCON
AMRAP 12:00
10 Pull-Ups
15 Push-Ups
400m Run

16 July 2015

FRIDAY!!!!!!! (17 July)

STRENGTH: 
C&J 1 RM

METCON: 
21-15-9
Deadlifts
Bar-Facing Burpees
(5 Pull-ups between each round)

Option 1: 225/135
Option 2: 175/115

15 July 2015

Thursday 16 July

METCON:
**Buy-in 400m run***
then...
10-9-8-7-6-5-4-3-2-1
Thrusters
Ring Dips
Deficit Push-ups (45/25)
then...
**But-out 400m run**

Option 1: 115/75#
Option 2: 75/55#

When selecting scaling, note that the workout is 55 reps of each movement.  

14 July 2015

Wednesday 15 July 15

STRENGTH:
Bench Press - 1RM

METCON:
3-6-9-12-15
Power Snatches
Knees to Elbows (K2E)

30 Double Unders after each round.  Workout begins with 3 Power Snatches and ends with 30 Double Unders

Option 1: 115/75#
Option 2: 75/55#

13 July 2015

Tuesday 14 July

STRENGTH:
Deadlift: 1RM

METCON:
"Helen"
3 RFT
400m run
21 KBS (1.5/1 Pood)
12 Pullups

1.5/1 Pood is approximately 54/36#

12 July 2015

Monday 13 Jul

STRENGTH: 
1 Rep Max (RM) Front Squat (FS)

METCON: 
"Oh my Quad"
10 Strict Presses
15 Overhead Squats (OHS)
20 Push Presses 
25 Front Squats (FS)
30 Push Jerks
35 Back Squats (BS)

*Option 1: 115/85
*Option 2: 95/55

Your weight will be the same for every lift.  



09 July 2015

Friday 10 July

STRENGTH:
Clean and Jerks (65% 1RM) 1 Min AMRAP x 5 Min - rest 1 min after every round

METCON:
2 Rounds For Time (RFT)
25 Pull-ups
50 Sit-ups
100 Double Unders

08 July 2015

Thursday 9 July 2015

SKILL: 
Handstands - Pushup, walk, static hold, etc.

METCON: 
EMOM 15 Min
Min 1, 4, 7, 10, 13: 10-15 Wall Ball (20/14)
Min 2, 5, 8, 11, 14: 5-10 Burpee Box Jump Overs
Min 3, 6, 9, 12, 15: 30 Double Unders, 5-10 Pull-ups


07 July 2015

Wed 8 Jul

STRENGTH:
Bench Press 8x3 @ 65% 1RM

METCON:
4 RFT
20 Box Jump (24/20)
10 Wall Ball (20/14)
5 HSPU

Buyout: 100m Overhead Walking Lunge (45/25)WED 8 JUL


TUESDAY 7 JULY

***** DELOAD WEEK *****
DO NOT GO HEAVIER THAN PROGRAMMED

STRENGTH:
DL (60% 1RM) - 8x3

METCON:
10 min AMRAP
5 PP (105/65)
10 DL (105/65)
15 Box Jump (24/20)


05 July 2015

Monday 6 July 2015

***** DELOAD WEEK *****
DO NOT GO HEAVIER THAN PROGRAMMED 

STRENGTH:
FS (65% 1RM) - 1m AMRAP x 5 rds.  Rest 1m b/w rds

METCON:
15 min AMRAP
10 Wall Balls (20/14)
15 Power Cleans (135/95)
15 FS (135/95)

02 July 2015

Friday 3 Jul 2015

STRENGTH:
EMOM 6 min - 3 @80% 1RM Clean
Rest 3 min
EMOM 6 min - 2 @ 80% 1RM Jerk

WOD:
Total Weight
5000/3000 # Total Bench
10000/6000# HPC
15000/9000# Deadlift

(workout will vary per person.  ie.  fun with math.  Bring a calculator or phone)


01 July 2015

THURS 2 JUL 15

SKILL:
Handstand Variations (push-up, walk, rings, etc.)

METCON:
20 Min AMRAP
15 K2E
10 Barbell Box Step-ups (24/20", #135/95)
5 HSPU

Note: Backrack box step-ups.  If you are not familiar with this move,  work with your coaches for proper scaling (box height as well as weight)