9-30-13

Metcon:
40 Burpees
10 Snatches (115#/60#)
30 Burpees
20 Snatches (95#/50#)
20 Burpees 
30 Snatches (75#/30#)
10 Burpees

Strength:
DB Bench Press
5-5-5-5-5-5-5

9-27-13

Friday
Skill:
15 minutes to work on rings skills:
Muscle Ups
Ring Push ups
Ring Dips
Ring Rows
* Work on any of them as needed for allotted time

Metcon:
"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.

9-26-13

Skill/Strength:
OTM for 10 min:
3 Power Snatch (95/50)
5 DUs

Metcon:
5 rounds of:
400m Run
15 Front Squats (95/65)

Be better than yesterday, even if its only 1%. That's progress

9-25-13

Strength:
Dead lifts
5-5-3-3-1-1…1RM is achieved until failure.

Metcon:
Jumping Air Squats 10, 9, 8,….2, 1
HSPUs 1, 2, 3,…., 9, 10
Beginners-Use box or abmats for progressions
Amateurs-Use abmat with 45# plates on the side
Advanced-Use plates with no abmat for an extra deficit

9-24-13

Strength:
Squat Cleans
4-4-4 3-3-3 2-2 1-1 
Go up in weight with each decrease in reps. Set a new max today. 

3 Rounds for time of:
500m row
15 Weighted GHD Back Extensions (20#/10#)
10 KB snatch (70#/35#) Alternate L/R throughout
5 T2B

9-23-13

9-23-13
"Barbara"
5 rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

* Rest precisely three minute between each round. 
Record each round as its own time.

9-19-13

Strength:
15 min to work up to:
1RM of split jerk
*off the rack

Wod:
"Elizabeth"
21-15-9
Cleans
Ring dips

9-18-13

Skill
D.U. work for 12 min.
Metcon
1..2..3..4..5......10
Pullups
Push Press
Box Jumps

9-17-13

Strength
EMOM for 10 min
5 Deadlifts 185/100
Metcon
21-15-9-9-15-21 for time:
Row for Calories
Wall Ball Shots

9-16-13

Skill
15 min. to work up to 1RM of Snatch
Metcon
12 min AMRAP
5 HSPU
8 Pistol Squats
11 T2B
14 KB Swings

9-11-13

Metcon

Mystery Metcon Week! (hint*** what's the date?)

9-10-13

Strength:

  Strict Pull-ups

    2-3 reps every 30 sec. for 5 minn

 Metcon: 

Mystery Metcon Week!

9-9-13

Strength/Skill
Log Press 3x5
Metcon
Mystery Metcon Week!
Come to class to find out!

9-6-13

Strength:

 Deadlifts

5x3 @ 65-75% of 1RM

Metcon 1:

Snatch

10 min OTM of:

5 reps @ 50%

Metcon 2:

For Time:

50 T2B

Start with 5 Supermans on top of each min.

9-5-13

Skill:

Rowing

3 rounds-3 min to get 500m

7 min AMRAP:

•5 Push-ups

•10 Russian Twists

•15 Goblet Squats

Rest 1 min

7 Min AMRAP:

•5 Ring Rows

•10 Box Jumps

•15 Squats

Rest 1 min

7min AMRAP:

•5 Thrusters

•10 Sit-Ups

•15 DUs

9-3-13

Strength:

Back Squat

4x6

Metcon (for time):

“2007”

1000m Row

-then-

5 Rounds of:

25 Pull-ups

7 Shoulder to OH