FRI, 29 AUG 2014

V:
Competitors =light run, row, mobility
Non-Competitors
5 RDS
10 B SQT (155/115) *From Ground*
15 HR PU
25 Double Under

N:
300 Singles
*THEN*
ME Plank Hold

THU, 28 AUG 2014

V:
Push Press 5x5 (60,65,70,75,75%)
*THEN*
20min EMOM
E=5 Thruster (95/65)
O= 7 Burpee

N:
Rower Sprints
Sprint 1 min, rest 45 sec X 6, rest 5-7min Repeat

WED, 27 AUG 2014

V:
Tempo FSQT 6x3 (3-3-1-0) (Max 20min)
*3sec down, 3sec at bottom, 1sec drive up, 0 sec rest before starting next rep*
20min AMRAP (Easy Pace)
5 Pullup
10 SU
15 SQT

N:
20 min EMOM
E: 7 Burpee
O: 5 Med Ball DL, 10 SQT
*THEN*
Strict Press/ Push Press Practice

TUE, 26 AUG 2014

V:
3O MIN *LIGHT* Snatch Work
30 MIN *LIGHT* Clean/JERK Work


N:
1 RFT
60 Push up
400m
40 Push up
400m
20 push up 400m

*THEN*

Pull-up / K2E Practice

MON, 25 AUG 2014

V.
5x5 OHS (135/95)
*THEN*
21-15-9
Deadlifts/ Bar Over Burpee

N:
1 RFT=150 SQTs
*THEN*
 21-15-9
Med Ball Deadlift
HR Push up

FRI, 22 AUG 2014

 V/N:
“Family Time”
100 SQT
90 Crunch
70 Medball DL
60 Jump Rope Singles
50 Lundge
40 Push Up
30 PVC/Bar Push Press
20 Box Jump
10 Burpee

THU, 21 AUG 2014

 V:
Rower Sprint
Sprint for 1 min, rest 45 sec X 6
6 Min Rest, Repeat

N:
TECHNIQUE DAY
Medball Clean

WED, 20 AUG 2014

V:
* BUY IN 50 DU *
15 DL (135, 95)
10 HSPU
15 DL
8 HSPU
15 DL
6 HSPU
15 DL
4 HSPU
15 DL
2 HSPU

N:
Rower Sprints
Sprint for 1min, rest 1 min X 6
6 Min Rest, Repeat
 

TUE, 19 AUG 2014

Tuesday

V.
12-9-6-3
OHS(95/75)
KBS(53,35)

*5min rest*

3RFT
30 DU
5 Snatch (95/75)
5 Thruster (95,75)

N:
“Barbara Like”
20 PVC Push Press
30 Push Up
40 Sit up
50 SQT

MON, 18AUG2014

Monday 18AUG2014

V:
5rds(20min Cap)
15 HR Push up
20 Double Under

5-7min REST

15min EMOM
Even: 15 Wallball
Odd: 10 K2E

 N:
“Invisible Fran”
21-15-9
HR Push UP
Thruster (Empty Bar, or PVC)
*Foundational Movement Review *

FRI, 15 AUG 2014

Friday 15AUG2014
V:
50 Cal row
40 Wall Ball
30 Hang Power Clean (75, 55)
20 Snatch (95, 75)
10 C2B

N:
1RFT
300 Singles
*THEN*
ME Plank Hold

THU, 14 AUG 2014

Thursday 14AUG2014
V:
5x5 DL @ 60,65,70,75,80% *Touch and Go*
Team WOD:
4 400m
30 Push Press(95/65)
30 Box Jump (20”)
30 Wall Ball (20/16)
50 HR Pushup
*Each team member must complete at least 10 reps of the movement. While the 1 athlete is working the other will be holding a 55/35LB dumbbell. Authorized positions for the DB are in a full SQT, on shoulder, or overhead. Failure to do so is a 10 Burpee penalty*
N:
TECHNIQUE DAY
Push press/ Sumo DL (30min)
*THEN*
3RDS
200m Row
5 Push Press
5 Burpee

WED, 13 AUG 2014

Wednesday 13AUG2014
V:
*BRING OR BUY WEIGHTLIFTING STRAPS*
RDL (Romanian Deadlift) 5x3 @ 70,75,80,85,90%
*THEN*
4RDS
15 Thruster (75/55)
400m Run
N:
2 Rds
2min Double Under
2min Situp
Rest 30 sec
90sec Double Under
90sec Situps
Rest 30
60sec Double Under
60sec Situp

TUE, 12 AUG 2014

Tuesday 12AUG2014
V:
*Warm Up Prior to class starting*
2x5 @ 80% Block Complex(high pull, clean) *All done below the knee*
*THEN*
20 min AMRAP
4 C2B
4 HSPU
6KBS (1.5, 1 pood)
N:
1RFT
100 SQT
75 Situp
50 Jump SQT
25 Burpee
Run 400

MON, 11 AUG 2014

Monday 11AUG2014...
V:
5x3, 1 ¼ Front SQT @65%
20 min EMOM
EVEN Min =Hang Complex (high, mid, full, jerk) @ (135/95)
Odd Min= 4 Burpee, 4 T2B
N:
1RFT
60 Pushup
400m
40 Pushup
400m
20 Pushup
400m
*5 min Break*
50 Burpee

FRI, 8AUG2014

Friday 8AUG2014
V:
Clean Ladder
Men: 135-155-185-205-225-245-265
Women: 55-75-95-115-135-155-185
*Athlete has 60secs to make two cleans at the given weight. They can attempt the weight as many times in the 60 sec as they would like. Athlete will then have 90sec of rest before moving to the next weight.*
N:
5 rds
Run 1 min (Use 400m track)
SQT 1 min (all outside)

THU, 7AUG2014

Thursday 7AUG2014
V:
10 rds
10 Push Press (95/65)
10 T2B
N:
Technique Day
Deadlift

WED, 6AUG2014

Wednesday 6AUG2014
V:
Good Mornings 5x5 *Moderately Heavy Weight, 2 sec pause at bottom*
8rds
Run 400m Rest 90 secs
*BRING WATCH, We are aiming to have no more than a 45sec difference in the run time from the 1st round to the 8th*
N:
1 RFT
100 Jumping Jacks
75 SQT
50 Push up
25 Burpee

TUE, 5AUG2014

Tuesday 5AUG2014
V:
1. FSQT/BSQT Combo @ 60% x 4 sets (20min Cap)
*Athlete will complete 3 FSQT and immediately rack the bar for 6 BSQT at the same %*
2. Train 2 for 1 WB (athlete will squat twice before catching wall ball) (10 min Cap)
3. 15 min AMRAP
5 C2B
10 Push Up
15 SQT
10 Double Under
N:
6 rds of 6 Reps
PU
SQT
HR PU
Lundge
Burpee
Situp

MON, 4AUG2014

Monday 4AUG2014...
V:
Snatch Balance/ OHS *USE RACKS*
“Yeah Buddy” Complex
20min of WORK @ 70% *Run 2 Heats*
1 SN Grip DL
1 SN Grip Pull
1 Power Snatch
1 Full Snatch
1 OHS
N:
1RFT
150 SQT’s
*THEN*
1 RFT 50 Burpees