Monday, August 31, 2015

Strength
Back Squat
4 x 4 @ 80%
*up to 1:30 rest between sets

Conditioning
20 Minute AMRAP
Run 200m
20 Overhead Squats (95/65 lbs) (Rx+ 115/75 lbs)
20 Hand-Release Push-ups

*Scale the OHS with Front Squats.
*Be sure to keep the knees locked and the quads off of the floor before pressing up for the HRPU to be considered prescribed (do not worm them).

Cardio Load
For Time
Run 800m
-then-
5 Rounds
10 Wall Balls (20/14 lbs)
15 KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
20 Sit-ups
15 Overhead Walking Lunges (20/14 lbs)
10 Sumo Deadlift High-pulls (55/35 lbs) (Rx+ 70/55 lbs)
-then-
Run 800m

Saturday, August 29, 2015

8 AM
Open Gym

9 AM
Partner WOD

3 Rounds for Time
50 Hand-release Push-ups
50 Box Jumps (24/20″)
50 Shoulder to Overhead (95/65 lbs)
100 Double Unders (scale with Power Jump Singles)
5 Rope Climbs (scale with Ring Rows x 5 or Rope-ups x 3)

10 AM
Hero WOD

“Pike”

5 Rounds for Time
20 Thrusters (75/55 lbs)
10 Strict Ring Dips
20 Push-ups
10 Strict HSPU
50m Bear Crawl

ChiefPike

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

Friday, August 28, 2015

Strength
Deadlift
4 x 5 @ 75%
*up to 1:15 rest between sets

Conditioning
For Time
9 Power Snatch (135/95 lbs) (Rx+ 185/125 lbs)
12 Bar Muscle-ups (scale with Pull-ups x 2)
9 Power Snatch
24 CTB Pull-ups (scale with Pull-ups)
9 Power Snatch
36 Pull-ups

Cardio Load
12 Minutes
Death by Pull-ups
*Min 1: 1 Pull-up, Min 2: 2 Pull-ups, Min 3: 3 Pull-ups, etc.
-then-
For Time
Run 500m
50 Walking Lunges
Run 400m
40 KB Goblet Squats (55/35 lbs)
Run 300m
30 Hand-Release Push-ups
Run 200m
20 KB SDHP (55/35 lbs)
Run 100m
10 Burpees

Wednesday, August 26, 2015

Strength
10 Minutes
Establish a 3 Rep Max
Tap & Go Power Clean

Conditioning
15 Minute AMRAP
5 Power Cleans (185/125 lbs) (Rx+ 225/155 lbs)
15 Ring Dips
30 Unbroken Double Unders

*You may perform the Double Unders without going unbroken to scale or scale with Power Jump Singles.

Cardio Load
25 Minute AMRAP
3-6-9-12-15-18…
Ring Dips
Calorie Row
Sit-ups x 2
Wall Balls (20/14 lbs)

Monday, August 24, 2015

Strength
Strict Press
4 x 5 @ 75%
*up to 1:15 rest between sets

Conditioning
-15 Minute Clock-
7 Minute AMRAP
10 Alternating DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
Run 100m
-rest 1 minute-
7 Minute AMRAP
10 Handstand Push-ups
10 Toes to Bar

*Scale HSPU with Hand-Release Push-ups

Cardio Load
4 Rounds for Time
Run 400m
20 DB Thrusters (35/25 lbs)
40 Double Unders
100′ Bear Crawl
40 Sit-ups
20 DB Lunges (35/25 lbs)

Saturday, August 22, 2015

8 AM
Open Gym

9 AM
Partner WOD

30 Minute AMRAP
15 Bar Muscle-ups (Scale with Pull-ups x 2)
Run 300m
30 Wall Balls (20/14 lbs)
Run 300m
60 Double Unders
Run 300m

*Partition the reps however you’d like, but both partners must run.

10 AM
Hero WOD

“JBo”

28 Minute AMRAP
9 Overhead Squats (115/75 lbs)
1 Legless Rope Climb (beginning from seated position)
12 Bench Press (115/75 lbs)

Jeremie-Border_th

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.