FRI, 1 AUG 2014

V:
3RFT
Bear Complex (135,95)

N:
Ascending/Descending: 1-10, 10-1)
Burpees
Situp

THU, 31 JUL 2014

V:
Rower Sprints
*250m ME row, 45sec rest X5, 5 min Rest, then Repeat*

N:
TECHNIQUE DAY
Press

WED, 30 JUL 2014

V:
DB/KB Turkish Getup 3x10(5each side)

THEN

10min AMRAP
10 KBS
10HR Push up
10 Situp

*5 MIN BREAK*

15min EMOM
1 PWR Clean (135/95)
2 Back SQT
1 Push Press( from behind neck)

N:
“Invisible Fran”
21-15-9
SQT
HR Push Up

*5 MIN BREAK*

15min EMOM
15 SQT
5 Burpee

TUE, 29 JUL 2014

V:
Box Back SQT 5x5 (60-65-70-75-80%)

THEN

10 min AMRAP
9-7-5
Thruster(115-75)
Strict Pullup

THEN

1 Medball throw *Student assumes sit up position with med ball over head, when they raise they will use their core to throw the ball against the wall, catch and return to the floor this is 1 rep.*

N:
“Little Annie”
2RFT
50-40-30-20-10
Jump Rope Singles
Situps

THEN

ME Plank Hold

MON, 28 JUL 2014

V:
Build to 80% of 1RM Snatch (x2 reps each weight)=*20min*
THEN
Ascending/Descending (1-10, 10-1)
F SQT (185/115)
Strict HSPU
N:
1RFT
150 Burpee

FRI, 25 JUL 2014

V:
7 RDS
7 Deadlift (275/165)
7 Bar Facing Burpees

N:
For Time
21 Push Up
21 Lunges
15 Push Ups
15 Lunges
9 Push Ups
9 Lunges
(Practice pistols)

THU, 24 JUL 2014

V:
"2014"
100 Double Unders
3RDs
15 Pull Ups
7 Push Press (155/105)
400M\ Meter Run

N:
Learn and practice overhead squats

WED, 23 JUL 2014

V:
"PIG"
Like H.O.R.S.E but with weightlifting.  Miss a lift that someone selects then get a letter.  Use only 60% of 1RM

N:
For Time
80 Air Squat
40 Sit Up
20 Burpee
60 Air Squat
30 Sit Up
15 Burpee
40 Air Squat
20 Sit Up
10 Burpee

TUE, 22 JUL 2014

V:
7 Minute AMRAP
5 Snatch Grip Push Press
5 OHS
10 Sit Ups

rest 5 mins

20 Min AMRAP
10 Lunges (95'65)
5 Burpee
10 Pistols
2 MU/6 Strict Pull Up/8 Kipping Pull Up

N:
For Time:
30 HRPU
40 Jump Squat
50 Sit Up
60 Air Squat
150 Singles

MON, 21 JUL 2014

V:
SWOD:
Front Squat 5-5-5
Skiddy T's: 1 Clean, 2 Front Squat, 1 Jerk

METCON:
10 Min AMRAP
3-6-9
Clean (185/135)
HSPU
K2E

N:
20 Min AMRAP
10 HRPU
20 Singles
10 Forward Lunges

FRI, 18 JUL 14

Veterans:
Helen
3RFT
400m Run
21 KB Swings
12 Pull Ups

Newcomers:
1RFT
300 Singles
then
Max effort plank hold

THU, 17 JUL 14

Veterans:
20 Minutes of mobility
150 Double Unders for time

Newcomers:
Learn and practice Front Squat

WED, 16 JUL 14

Veterans:
Fight Gone Bad

Newcomers:
3RFT
2 Minutes of single unders
2 Minutes of Sit Ups
rest 30 secs
1 Minute of single unders
1 Minutes of Sit Ups

TUE, 15 JUL 14

Veterans:
20 minutes of mobility then...
20 Minute AMRAP
20 Goblet Squat
15 KBS
10 KB Snatch

Newcomers:
1RFT
100 Air Squats
75 Sit Ups
50 Jumps Squats
800m run

MON, 14 JUL 14

JBLM CF is going to try and run a slightly different program for a bit and see how it works.  We are going to separate our classes into newcomers and veterans.  Each different group will do a different WOD.

Veterans:
SWOD: Establish 1RM Back squat

Newcomers:
1RFT
60 Push Ups
400m run
40 push Ups
400m run
20 Push Ups
400m run

FRI, 11 JUL 14

Olympic lifting clinic

THU, 10 JUL 14

SWOD:
Plank or Paralette hold 5 x 1 minute

METCON:
15 Minute AMRAP
Burpee Pull Up

WED, 9 JUL 2014

SWOD:
Behind the neck press 3-3-3-3

METCON:
5RFT
400m run
Walking Lunge across gym floor (45/25)

TUE, 8 JUL 2014

WOD:
20 Minute AMRAP

3 OHS (95/65)
5 CTB Pull Ups
10 Sit Ups

THU, 3 JUL 2014

SWOD:
10 Minute EMOM
SNatch (155/105)

METCON:
4RFT
5 Curtis P's
5 Burpees

WED, 32 JUL 2014

GWOD (Gymnastics WOD):
ME-ME-ME (Three sets of max effort)
Handstand push-ups

METCON:
10-8-6-4-2
Overhead squats (135/95)
Bar facing burpees

TUE, 1 JUL 2014

SWOD:
Deadlift 10-8-6-6

WOD:
"Annie"
50-40--30-20-10
Double Unders
Sit Ups