Wednesday, July 23, 2014

Strength
Deadlift
5-5-5-5-5

Conditioning
Complete the Following for Time
10 Toes to Bar
20 Box Jumps (24/20″) (Rx+ 30/24″)
30 KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
40 Toes to Bar
50 Box Jumps
60 KB Swings

3:30 Cardio Load
4 Rounds
1 Minute Max Effort on the Following Movements:
Thrusters
Sit-ups
Calorie Row
Lateral Jumps
Push-ups

*There will be a 30 second rest between each movement.
*Your score is the lowest number of reps per round.

Saturday, July 19, 2014

8 AM
Open Gym

9 AM
Partner WOD

5 Rounds for Time
Run 400m
20 Clean & Jerks (135/95 lbs) (Rx+ 155/105 lbs)
20 Box Jumps (24/20″) (Rx+ 30/24″)
20 DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
20 Pull-ups (Rx+ CTB Pull-ups)

*partition the reps however you’d like

10 AM
Hero WOD

“Wyk”

5 Rounds for Time
5 Front Squats (225/155 lbs)
5 Rope Climbs
Run 400m with a 45/25 lb plate

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Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

Friday, July 18, 2014

Conditioning
Complete the Following for Time
100 Double Unders
90 Air Squats
80 Sit-ups
70 Push-ups
60 Hang Power Cleans (95/65 lbs) (Rx+ 115/85 lbs)
50 Wall Balls (20/14 lbs)
40 Ring Rows
30 Thrusters (95/65 lbs) (Rx+ 115/85 lbs)
20 Box-Overs (24/20″) (Rx+ 30/24″)
10 Turkish Get-ups (35/20 lbs) (Rx+ 55/35 lbs)

*Scale Double Unders with Lateral Bar Hops or Double Under Attempts (spend no longer than 2 Minutes on this)

Thursday, July 17, 2014

Strength
Tap & Go Squat Snatch
12 Minute EMOM
Minutes 1-3
5 Reps @ 50-55%
Minutes 4-6
3 Reps @ 60-65%
Minutes 7-9
2 Reps @ 70-75%
Minutes 10-12
1 Rep @ 80-85%

*Scale the Squat Snatch with Power Snatch
*Keep the weight the same throughout each 3 Minute EMOM

Conditioning
Complete the Following for Time
21-15-9
KB Snatch (55/35 lbs)
Burpees

*Run 500m after each Round

Tuesday, July 15, 2014

*Yoga will be canceled at 7:45pm, but Mandi will be back in town for Yoga on Wednesday at 10:15am*

Strength
Bench Press
7-7-7-7

Conditioning
3 Rounds for Time
Run 400m
10 Strict Handstand Push-ups
20 Box Jumps (24/20″) (Rx+ 30/24″)
2 Rope Climbs

*scale the HSPU with 20 Push-ups
*scale the Rope Climbs with Rope-ups x 3