Tuesday, September 2, 2014

*Yoga – 7:45 PM*

Strength
Close-Grip Bench Press
5 x 5 @ 75% of 1 Rep Max

Conditioning
5 Minute AMRAP
3 DB Man-Makers (35/25 lbs)
10 Pull-ups
-Rest 1 Minute-
5 Minute AMRAP
10 Wall Balls (20/14 lbs)
5 Muscle-ups (Scale with Ring Rows x 2)
-Rest 1 Minute-
5 Minute AMRAP
10 Shoulder to Overhead (135/95 lbs)
10 Back Squats (135/95 lbs)

*Score is Total Reps
*Man-Maker = DB Push-up, Row R Arm, DB Push-up, Row L Arm, Squat Clean Thruster

Thursday, August 28, 2014

Reminder: Classes for this Saturday, August 30th and next Monday, September 1st will be cancelled. Have a safe Labor Day weekend! Since we are cancelling classes on Monday, our September Basics Course will begin the following Monday, September 8th at 6:30 PM.

*Yoga – 7:45 PM*

Strength/Skill
10 Minutes
Pocket Snatch (Preferably Squat Snatch)

*No specific sets or reps. Work on staying back on the heels before take off and be quick under the bar.

Conditioning
4 Rounds for Time
7 Squat Snatch (115/85 lbs) (Rx+ 155/105 lbs)
21 ABMAT Sit-ups
1 Rope Climb (scale with Rope-ups x 3 or Ring Rows x 5)

Wednesdsay, August 27, 2014

*Yoga – 10:15 AM*
*ProFit (Kickboxing) – 7:30 PM*

Strength
Deadlift
4-4-4-4-4

*perform each Deadlift using a double overhead grip with no hook grip

Conditioning
Tabata (Each movement performed for 4 Minutes: 20 seconds on – 10 seconds off for 8 total intervals)

Calorie Row
-Rest 1 Minute-
Push-ups
-Rest 1 Minute-
Pull-ups
-Rest 1 Minute-
Double Unders

*score for each Tabata is the lowest number of reps completed in a single 20 second interval

3:30 Cardio Load
25 Minute AMRAP
Run 200m
10 Wall Balls (20/14 lbs)
15 Knees to Elbows
20 Box Jumps (24/20″)

Monday, August 25, 2014

*Yoga – 10:15 AM*
*ProFit (Kickboxing) – 6:30 PM*

Skill/Strength
25 Minute Clock

Establish a Max Height Standing Box Jump (12 Minutes Max)
-then-
Back Squat
3-3-3-3 @ 75% of 1 RM (rest no more than 3 Minutes between sets)

*Once you hit your Max Height Box Jump, start warming up on Back Squats

Conditioning
HOA6 Teaser WOD 1

3 Rounds for Time
12 Wall Balls (20/14 lbs)
9 Burpee Box-Overs (24/20″)
6 Hang Power Cleans (135/95 lbs) (Rx+ 185/125 lbs)

*10 Minute Cap*

Saturday, August 23, 2014

8 AM
Open Gym
HOA Practice

9 AM
Partner WOD

22 Minute Clock
9 Minutes
Both partners establish a 1 Rep Max Snatch (Power or Full)
-then-
13 Minute AMRAP
10 Power Snatch (95/65 lbs)
5 Burpee Pull-ups

*Partner A will complete one full round and then Partner B will complete one full round, etc.

10 AM
Hero WOD

“Jack”

20 Minute AMRAP
10 Push Press (115/85 lbs)
10 KB Swings (55/35 lbs)
10 Box Jumps (24/20″)

Jack1MartinHero_th

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Friday, August 22, 2014

Conditioning
Complete the Following for Time
*40 Minute Cap*
100 Double Unders (2 Minutes Max)
50 Shoulder to Overhead (95/65 lbs) (Rx+ 135/95 lbs)
50 Walking Lunges (R=1,L=2)
80 Double Unders (90 Seconds Max)
40 Box Jumps (24/20″) (Rx+ 30/24″)
40 Air Squats
60 Double Unders (75 Seconds Max)
30 Hang Power Cleans (95/65 lbs) (Rx+ 135/95 lbs)
30 Ring Push-ups
40 Double Unders (1 Minute Max)
20 DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
20 Pull-ups
20 Double Unders (45 Seconds Max)
10 Overhead Squats (95/65 lbs) (Rx+ 135/95 lbs)
10 Thrusters (95/65 lbs) (Rx+ 135/95 lbs)

*scale Double Unders with Power Jump Single Unders or Double Under attempts