30 November 2015

Tuesday 1 December

STRENGTH
Snatch: 1x3 (60%), 1x3 (65%), 1x2 (70%), 1x2 (75%), 1x2 (80%), 2RM
Snatch Pull: 1x3 (100%), 1x3 (105%), 2x3 (110%)

METCON
3 rounds for time:
400m Run
20 Burpees

EXTRA CREDIT
40 Kettlebell Snatch –Alternating (53 / 35#)

29 November 2015

Monday 30 November

STRENGTH
Back Squat: 7x3 (80%)

METCON
6 rounds for time:
400m Run (no slower than 10 sec faster than your PT test pace)
30 Ab-mat Sit-Ups
1 min rest between each round.

MOBILITY
Psoas Smashing w/ Kettlebell or Blue Ball

26 November 2015

Friday 27 November

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 3x Overhead Squat Complex (% based on Snatch 1RM): 4x1 (80%) 

METCON
AMRAP: 6min
5 Power Cleans (BW)
10 Deadlifts (BW)

MOBILITY
Overhead Mobility: Keg Drill

25 November 2015

Thursday 26 November

Happy Thanksgiving!!!!!

STRENGTH 
Clean and Jerk: 3+1 (60%), 3+1 (65%), 2+1 (70%), 2+1 (75%), 3x2+1 (80%)


METCON
“Thanksgiving with The Girls”
In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner and each person will complete all reps. You cannot move on to the next “house” until both you and your partner have eaten your full serving at the previous “house”.

For Time:
Angie's House
20 Pull-ups 
20 Push-ups 
20 Sit-up (abmat)s
20 Air Squats 

Helen's House
400 m Run 
21 Kettlebell Swings 53/35 lbs
12 Pull-ups 

Fran's House
15 Thrusters 95/65 lbs

Nancy's House
400 m Run 
15 Overhead Squats 95/65 lbs

Grace/Isabel's House
20 Ground To Overheads 95/65 lbs

Kelly's House
400 m Run 
30 Box Jump (24/20 in.)
30 Wall Balls 20/14 lbs

24 November 2015

Wednesday 25 November

STRENGTH
Bench Press: 5x3 (80% +5lbs)

METCON
800m Run
50 Pull-Ups
400m Medball Run (20 / 14#)
60 Russian Kettlebell Swings (53 / 35#)
200m Sprint
70 Ring Push Ups
100m Farmer’s Carry (90 / 50#)
80 Front Squats (95 / 55#)
50m Bear Crawl

MOBILITY
Shoulder Stretch: Bully Stretch 
Front Rack Mobility

23 November 2015

Tuesday 24 November

STRENGTH
Snatch: 1x3 (60%), 1x3 (65%), 1x2 (70%), 1x2 (75%), 3x2 (80%)
Snatch Pull: 2x3 (100%), 2x3 (105%)

METCON
AMRAP: 8 min
12 Clean and Jerk (95 / 55#)
200m Run

EXTRA CREDIT
40 Turkish Get Ups (53 / 35#)

A Special Thank You

All,

A former member and coach was a contractor here.
That person is leaving, but left us a goodbye gift:

1 Rogue box
2 wall balls 1 - 12 lbs. and 1 - 16 lbs.
2 Rogue kettlebells 1 - 25 lbs. and 1 - 53 lbs.
2 sets of  bumper plates 1 - 10 lbs set and 1 - 25 lbs. set.

Whomever you are thank you for supporting the box.

22 November 2015

Monday 23 November

STRENGTH
Back Squat: 3x1 (90%)
Pendlay Rows: 5x3 (Same Weight each set, +5 lbs from weight used last week)

METCON
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings (American) (53 / 35#)
12 Pull-Ups

MOBILITY
Roll Out Quads: 5 min
Roll Out Lower Back and Hips

19 November 2015

Friday 20 November

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 4x Overhead Squat Complex 
(% based on Snatch 1RM): 4x1 (75%) 

METCON
3 rounds for time:
50 Air Squats
20 Toes to Bar
50m Lunge w/ a Plate Overhead (45 / 25#)

MOBILITY
Lacrosse Ball Smashing on the Lower Back

18 November 2015

Thursday 19 November

STRENGTH
Clean and Jerk: 3+1 (60%), 3+1 (65%), 2+1 (70%), 4x2+1(75%)
Clean Pull: 4x3 (100%)

METCON
5 rounds for time:
20 double unders (3:1 singles)
10 Pistols (alternating)
5 Handstand Push-Ups

EXTRA CREDIT
4 X 200m Sprints (1:2 work to rest ratio)

17 November 2015

Wednesday 18 November

STRENGTH
Bench Press: 5x3 (80%)

METCON
800m Run
30 Pull-Ups
25 SDHP (75 / 45#)
20 Abmat Sit-Ups
5x 100m Sprint (1: 1.5 work:rest)
20 Abmat Sit-Ups
25 SDHP (75 / 45#)
30 Pull-Ups
800m Run

MOBILITY
Overhead Mobility: Keg Drill


16 November 2015

Tuesday 17 November

STRENGTH
Snatch: 1x3 (60%), 1x3 (65%), 1x2 (70%), 3x2 (75%)
Snatch Pull: 3x4 (100%)

METCON
AMRAP: 9 Min
5 Wall Balls (20 / 14#)
10 Med Ball Cleans (20 / 14#)
100m Sprint

EXTRA CREDIT
100 Abmat Sit-Ups

15 November 2015

Monday 16 November

The morning class has moved back to 0500

STRENGTH
Back Squat: 6x5 (75%)

METCON
7 Rounds for time:
Thruster
Pull-Up

MOBILITY
Triceps Smashing with the Barbell

12 November 2015

Friday 13 November

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 4x Overhead Squat Complex (% based on Snatch 1RM): 4x1 (70%) 

METCON
8 min EMOM:
20 Sledgehammer Strikes
10 Air Squats

MOBILITY
Quads: Roll out on the foam roller

Don't forget to sign up for the EOD 130 Memorial Workout on Saturday, 21 November. 

11 November 2015

Thursday 12 November

STRENGTH
Clean & Jerk: 2+1 (60%), 2x2+1 (65%), 3x2+1 (70%)
Clean Pull: 2x2 (90%), 2x2 (95%)

METCON
Death by Front Squats (185 / 135)

EXTRA CREDIT
Complete 30 Handstand Push-Ups

10 November 2015

Wednesday 11 November

STRENGTH
Bench Press: 5x5 (75%)

METCON
For Time:
800m Run
30 Pull-Ups
25 SDHP (75 / 45#)
20 Abmat Sit-Ups
5x 100m Sprint (1: 1.5 work:rest)
20 Abmat Sit-Ups
25 SDHP (75 / 45#)
30 Pull-Ups
800m Run

MOBILITY
Hips: Samson Stretch
Lacrosse Ball Smashing on the Hip and Glute


09 November 2015

Tuesday 10 November

STRENGTH
Snatch: 1x2 (60%), 2x2 (65%), 3x2 (70%)
Snatch Pull: 2x2 (90%), 2x2 (95%)

METCON
Tabata: Push Press and HR Push Up
Alternating Movements:
Push Press (75 / 45#)
HR Push Up
Buy-Out: 400m Run

EXTRA CREDIT
3x10 Strict Ring Dips. Athletes should focus on full range of motion and avoid kipping.

08 November 2015

Monday 9 November

ANNOUNCEMENT: The 0500 class has moved to 0530

STRENGTH
Back Squat: 5x2 (85%)
Pendlay Rows: 5x3 (Same weight each set, +5 lbs from weight used last week)

METCON
Buy In: 15 Power Cleans (135 / 95#)
10 Rounds for Time:
5 Chest to Bar Pull-Ups
10 Double Under
Buy Out: 15 Power Cleans (135 / 95#)

MOBILITY
Shoulder Stretch: Bully Stretch
Front Rack Mobility

05 November 2015

Friday 6 November

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 4x Overhead Squat Complex
(% based on Snatch 1RM): 1x1 (65%), 1x1 (70%), 1x1 (75%), 1x1 (80%), 1x1 (Max)

METCON
4 Round for Time:
100m Farmer’s Carry (A plate per Hand) (90 / 50#)
10 Air Squats
10 Pull-Ups
5 Toes to Bar

04 November 2015

Thursday 5 November

STRENGTH
3-Position Clean (Floor, Below the Knee, Above the Knee) + 1 Jerk
1x1+1 (60%), 1x1+1 (65%), 1x1+1 (70%), 1x1+1 (75%), 1x1+1 (80%), 1x1+1 Max Attempt for the day

Clean Pull: 4x3 (100%)

METCON
10 min EMOM
50m Sprint
5 Box Jumps (24 / 20in)

EXTRA CREDIT
4x10 Back Extensions


03 November 2015

Wednesday 4 November

STRENGTH
Bench Press: 5x5 (70%)

METCON
6 rounds for time:
400m Run
15 Hang Power Snatch (75 / 45#)
15 Back Squat (75 / 45#)
15 Abmat Sit-ups

02 November 2015

Tuesday 3 November

STRENGTH
3-Position Snatch (Floor, Below the Knee, Above the Knee)
1x1 (60%), 1x1 (65%), 1x1 (70%), 1x1 (75%), 1x1 (80%), 1x1 Max Attempt for the day

Snatch Pull: 4x3 (100%)

METCON
Tabata: Handstand Push-Ups
Tabata: V-Ups

EXTRA CREDIT
For Time: 100 Abmat Situps. 

01 November 2015

Monday 2 November

STRENGTH
Back Squat: 5x7 (70%)
Pendlay Rows: 5x3 (Same Weight each set, +5 lbs from weight used last week)

METCON
AMRAP 5:00
3 Deadlifts (275 / 205#)
7 Push Press (115 / 75#)