Thursday, August 25, 2016

***Basics – 6:30 PM***
***Yoga is cancelled this evening***

Conditioning
For Time
(35 Minute Cap)

50 Walking Lunges (R/L=1)
500m Run
40 Box Jumps (24/20″) (Rx+ 30/24″)
400m Run
30 Box Step-ups (24/20″) (35/25 lbs) (Rx+ 55/35 lbs) (1 DB/KB in each hand) (R/L=2)
300m Run
200 Double Unders
200m Run
100 Squat Jumps
100m Run

*Scale Double Unders with Power Jump Singles.

Wednesday, August 24, 2016

***YOGA – 10 AM***
***Cardio Load – 3:30 PM***

Strength
Strict Press
4 x 1 @ 95% – Rest 3:00

-or-

Push Jerk
6 x 2

Conditioning
For Time
(25 Minute Cap)

-Run 500m-

5 Rounds
5 Bar Muscle-ups (Scale with Pull-ups x 2)
5 Shoulder to Overhead (165/110 lbs) (Rx+ 225/155 lbs)

-Run 300m-

3 Rounds
5 Bar Muscle-ups
5 Shoulder to Overhead

-Run 100m-

1 Round
5 Bar Muscle-ups
5 Shoulder to Overhead

Monday, August 22, 2016

***Cardio Load – 3:30 PM***
***Basics – 6:30 PM***

(% Work: 4 x 1 @ 95% – Rest 3:00)

Strength
Overhead Squat
6 x 2 – Climbing

*If you are unable to sit to depth or struggle with the OHS, perform the mobility exercises in the video and stay super light with the weight.

*If the OHS is absolutely not possible for you, you may perform Front Squats instead.

Conditioning
18 Minute EMOM
1: 5 Power Snatch (135/95 lbs) (Rx+ 185/125 lbs)
2: 10 Overhead Squats
3: Run 100m (Rx+ 200m)

*Scale Overhead Squats with Front Squats.

*If the clock catches you, perform an AMRAP with the remaining time.

Saturday, August 20, 2016

8 AM
Open Gym

9 AM
Partner WOD

5 Rounds
1 Minute Calorie Row
1 Minute Toes to Bar
1 Minute Squat Cleans (135/95 lbs) (Rx+ 185/125 lbs)
1 Minute Box Jumps (24/20″) (Rx+ 30/24″)
1 Minute Pull-ups (Rx+ CTB Pull-ups)

10 AM
Hero WOD

“Hildy”

For Time
100-calorie row
75 thrusters, 45/35-lb. barbell
50 pull-ups
75 wall-ball shots, 20/14-lb. ball
100-calorie row

*If you’ve got a 20-lb. vest or body armor, wear it.

image

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

Friday, August 19, 2016

***Cardio Load – 3:30 PM***

Strength
Bench Press
3 x 8

Conditioning
For Time
-Down and Up-

100 Double Unders
40 Deficit Push-ups (45s/25s)
100 Double Unders
50 Push-ups
100 Double Unders
60 Ring Push-ups (perform once)

*Scale Double Unders with Power Jump Singles.

*The chest must still touch the floor on the Deficit Push-ups for them to be Rx.

Wednesday, August 17, 2016

***Yoga – 10 AM***
***Cardio Load – 3:30 PM***

Strength
Strict Press
4 x 2 @ 90% – Rest 2:30

-or-

Push Press
5 x 3 – Climbing

Conditioning
For Time
(25 Minute Cap)

25-20-15-20-25
DB Snatch (55/35 lbs) (Rx+ 70/55 lbs) (R/L=2)

50-40-30-40-50
Handstand Walk (In Feet)

5-4-3-4-5
Rope Climbs

*Scale the Handstand Walks with 5-4-3-4-5 Wall Walks or Bear Crawls x 2 (100-80-60-80-100).

*Scale Rope Climbs with Rope-ups x 3 or Ring Rows x 5.