Monday, July 25, 2016

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

(% Work: 4 x 5 @ 75% – Rest 1:15)

Strength
10 Minutes
*every 30 seconds

1 Squat Clean & Jerk @ or above 75% of 1 Rep Max Clean

*You may add weight as you go.

Conditioning
For Time
3-6-9-12-15
Squat Clean & Jerks (135/95 lbs) (Rx+ 185/125 lbs)
15 Toes to Bar

*You may perform Squat Clean Thrusters and for today’s workout it will still be a good rep if you perform the Thruster portion as a Jerk.

*Scale the Toes to Bar with Knee Raises or Lying Straight Leg Raises.

Saturday, July 23, 2016

8 AM
Open Gym

9 AM
Partner WOD

30 Minute AMRAP
30 Synchronized Burpees
50 Wall Balls (20/14 lbs)
Run 500m
50′ Handstand Walk (both partners)
100 Double Unders

*Scale Handstand Walks with 5 Wall Walks.
*Scale Double Unders with Power Jump Singles.

10 AM
Hero WOD

“J.J.”

Complete the Following for Time
1 Squat Clean (185/125 lbs)
10 Parallette HSPU
2 Squat Cleans
9 Parallette HSPU
3 Squat Cleans
8 Parallette HSPU
4 Squat Cleans
7 Parallette HSPU
5 Squat Cleans
6 Parallette HSPU
6 Squat Cleans
5 Parallette HSPU
7 Squat Cleans
4 Parallette HSPU
8 Squat Cleans
3 Parallette HSPU
9 Squat Cleans
2 Parallette HSPU
10 Squat Cleans
1 Parallette HSPU

JJ

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Friday, July 22, 2016

***Cardio Load – 3:30 PM***

(% Work: 4 x 6 @ 70% – Rest 1:00)

Strength
12 Minutes
Establish a 3 Rep Max
Power Snatch

*You may tap & go or perform 3 quick singles.

-or-

Establish a Max Height Box Jump

Conditioning
(17 Minute Clock)

2 Rounds
*Score is Total Power Snatch

3 Minutes
30 Box-Overs (24/20″) (Rx+ 30/24″)
*with remaining time, AMRAP Power Snatch (115/75 lbs) (Rx+ 165/110 lbs)

-rest 1 minute-

2 Minutes
20 Box-Overs
*with remaining time, AMRAP Power Snatch

-rest 1 minute-

1 Minute
10 Box-Overs
*with remaining time, AMRAP Power Snatch

-rest 1 minute-

Thursday, July 21, 2016

***Basics – 6:30 PM***
***Yoga – 7:30 PM***

(% Work: 4 x 6 @ 70% – Rest 1:00)

Conditioning
For Time
(35 Minute Cap)
-Down and Up-
5 Rope Climbs
Run 300m
10 Muscle-ups
Run 300m
20 CTB Pull-ups
Run 300m
40 Pull-ups
Run 300m (Run once)

*Scale Rope Climbs with Rope-ups x 3 or Ring Rows x 5.
*Scale Muscle-ups with Bar Muscle-ups or Pull-ups x 2.

Tuesday, July 19, 2016

***Basics – 6:30 PM***

(% Work: 4 x 6 @ 70% – Rest 1:00)

Strength
Strict Press
% Work

-or-

Push Press
Establish a 10 Rep Max

Conditioning
18 Minute AMRAP
15 Push Press (115/75 lbs) (Rx+ 155/105 lbs)
12 Toes to Bar
90 Double Unders

*Scale Toes to Bar with Knee Raises or Lying Straight Leg Raises.
*Scale Double Unders with Power Jump Singles.

Monday, July 18, 2016

***Cardio Load – 3:30 PM***

(% Work: 4 x 6 @ 70% – Rest 1:00)

Strength
Back Squat
% Work

-or-

Back Rack Lunges
6 x 4 each leg

*You may step forward or backward – whichever one feels better on your knees.

Conditioning
For Time
25-20-15-10-5
Stationary Front Rack Lunges (135/95 lbs) (Rx+ 185/125 lbs) (R=1, L=2)
500-400-300-200-100
Meter Run

*You may step forward or backward – whichever one feels better on your knees.
*If Lunges are not an option, you may perform Front Squats.

Saturday, July 16, 2016

8 AM
Open Gym

9 AM
Partner WOD

For Time
30 Rope Climbs
60 Muscle-ups
120 Burpees

*Scale Rope Climbs with Rope-ups x 3 or Ring Rows x 5
*Scale Muscle-ups with Bar Muscle-ups or Pull-ups x 2.
*Partition the reps however you’d like, but only one partner may work at a time. You do not have to complete all of the reps before moving on to another movement, however, if you do change movements, you must both Run 400m before doing so.

10 AM
Hero WOD

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

bradley

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Friday, July 15, 2016

***Cardio Load – 3:30 PM***

(% Work: 4 x 1 @ 95% – Rest 3:00)

Strength
Deadlift
% Work

-or-

Deficit Deadlifts
6 x 2

*Feet on 25 lb plates. If you are unable to touch your toes then do not perform the deadlifts at a deficit.

Conditioning
For Time
21-18-15-12-9-6-3
Deadlifts (185/125 lbs) (Rx+ 225/155 lbs)
Handstand Push-ups (Rx+ Strict)

*Scale HSPU with Strict DB/KB Press.

Thursday, July 14, 2016

***BASICS – 6:30 PM***
***YOGA – 7:30 PM***

(% Work: 4 x 1 @ 95% – Rest 3:00)

Conditioning
Complete the Following for Time
(35 Minute Cap)

Run 200m
30 second Plank
Run 200m
20 V-ups
Run 200m
20 Wipers (R=1, L=2)
Run 200m
30 second 6″ Hold
Run 200m
30 second Side Plank (R Arm)
Run 200m
60 Flutter Kicks (R=1, L=2)
Run 200m
30 Butterfly Sit-ups
Run 200m
20 Straight Leg Raises
Run 200m
60 Bicycles (R=1, L=2)
Run 200m
30 second Side Plank (L Arm)
Run 200m
30 Sit-ups
Run 200m
30 Toe Touches
Run 200m
20 Knees to Chest
Run 200m
30 second Plank
Run 200m

*If it rains, either Row or perform 6 Wall Touches.