Thursday, April 27, 2017

***Basics – 6:30 PM***

***Mobility WOD – 7:30 PM***

Conditioning
For Time
(35 Minute Cap)

-Down and Up-

Run 400m
15 Muscle-ups
Run 400m
30 HSPU (Rx+ Strict)
Run 400m
60 ABMAT Sit-ups
Run 400m (Perform once)

*If it’s too cold, perform 12 Wall Touches in place of the 400m.

*Scale Muscle-ups with Bar Muscle-ups or Strict Pull-ups x 2.

*Scale HSPU with Strict DB/KB Press.

Wednesday, April 26, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

***Mobility WOD – 7:30 PM***

Strength
Deadlift
4 x 2 @ 90% – Rest 2:30

-or-

Deficit Deadlift
5 x 5 – Across

*Feet on 25 lb plates. If you cannot touch your toes, do not pull from a deficit.

Conditioning
10 Minute AMRAP
15 Deadlifts (135/95 lbs) (Rx+ 185/125 lbs)
30 Double Unders

*Scale Double Unders with Power Jump Singles.

Tuesday, April 25, 2017

***Basics – 6:30 PM***

***Mobility WOD – 7:30 PM***

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

-or-

Push Jerk
6 x 3 – Climbing

Conditioning
-19:00 Clock-

(0:00-5:00)
25 Shoulder to Overhead (115/80 lbs) (Rx+ 165/110 lbs)
25 Burpees
AMRAP Rope Climbs

(5:00-6:00)
Rest

(6:00-10:00)
20 Shoulder to Overhead
20 Burpees
AMRAP Rope Climbs

(10:00-11:00)
Rest

(11:00-14:00)
15 Shoulder to Overhead
15 Burpees
AMRAP Rope Climbs

(14:00-15:00)
Rest

(15:00-17:00)
10 Shoulder to Overhead
10 Burpees
AMRAP Rope Climbs

(17:00-18:00)
Rest

(18:00-19:00)
5 Shoulder to Overhead
5 Burpees
AMRAP Rope Climbs

*Scale Rope Climbs with 3 Ring Rows/Pull-ups + 3 Knee Raises/TTB or Rope-ups x 3.

Monday, April 24, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

***Basics – 6:30 PM***

***Mobility WOD – 7:30 PM***

Strength
Back Squat
4 x 2 @ 90% – Rest 2:30

-or-

Front Squat
5 x 5 – Heavy

Conditioning
3 Rounds for Time
(20:00 Cap)

50 Walking Lunges (R/L=2)
Run 300m
25 Front Squats (95/65 lbs) (Rx+ 135/95 lbs)
Run 300m

Saturday, April 22, 2017

8 AM
Open Gym

9 AM
Partner WOD

For Time

100-75-50-25
Air Squats
25-20-15-10
Ring Muscle-ups
50-40-30-20
KB Swings (55/35 lbs) (Rx+ 70/55 lbs)

*Partition the reps however you’d like.

10 AM
Hero WOD

“Marco”

3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lbs)

IMG_1702

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Thursday, April 20, 2017

***Basics – 6:30 PM***

***Mobility WOD – 7:30 PM***

Conditioning
-30:00 EMOM-

1: 18/15 Cal Row (Rx+ 21/18)
2: 15 Box-Overs (24/20″) (Rx+ 30/24″)
3: 15/10 Cal Bike (Rx+ 20/15)
4: 20 ABMAT Sit-ups (Rx+ 25)
5: 10 50′ Shuttles (Rx+ 12)
6: Rest

*Start wherever you’d like, but rotate through the list as it is written. You will always work for 5 minutes and rest on the 6th.

*If the clock catches you, rotate at the top of each minute anyway.

Wednesday, April 19, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

***Basics – 6:30 PM***

***Mobility WOD – 7:30 PM***

Strength
Strict Press
4 x 3 @ 85% – Rest 2:00

-or-

Push Press
5 x 2 – Heavy

Conditioning
-11:00 Clock-

5:00 AMRAP
5-10-15-20-25-30-35-etc
Pull-ups (Rx+ CTB)
*50 Double Unders after each round

-Rest 1:00-

5:00 AMRAP
5-10-15-20-25-30-35-etc
Handstand Push-ups (Rx+ Strict)
*50 Double Unders after each round

**Scale HSPU with Strict DB/KB Press.
**Scale Double Unders with Power Jump Singles.

Tuesday, April 18, 2017

***Basics – 6:30 PM***

***Mobility WOD – 7:30 PM***

Strength
Power Clean
6 x 2

*Start moderate to heavy and only add weight when the previous set felt solid.

Conditioning
For Time
Buy-In
Run 400m

-then-

20-15-10-5
Power Cleans (115/80 lbs) (Rx+ 165/110 lbs)
40-30-20-10
Ring Dips (Rx+ Strict)

-then-

Cash-Out
Run 400m

Monday, April 17, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

***Basics – 6:30 PM***

***Mobility WOD – 7:30 PM***

Strength
Back Squat
4 x 3 @ 85% – Rest 2:00

-or-

Paused Overhead Squat
6 x 1 – Climbing

*Pause at the bottom for a 3-count.

Conditioning
For Time
(15 Minute Cap)

27-21-15-9
Overhead Squats (95/65 lbs) (Rx+ 135/95 lbs)
Bar-Facing Burpees

*Scale OHS with Front Squats.
*Modify the Bar-Facing Burpees to regular Burpees if needed.

*Adjust reps to 18-15-12-9 or 15-12-9-6 if needed in order to complete the work under the time cap. Push yourself, but adjust the workout to where you can complete it. There should not be a lot of resting on this one.