Monday, July 28, 2014

*Yoga – 10:15 AM*

Conditioning
Complete the Following for Time
Run 1000m
12 Back Squats (155/105 lbs) (Rx+ 205/125 lbs)
20 DB Push-ups
Run 800m
12 Back Squats
20 DB Push-ups
Run 600m
12 Back Squats
20 DB Push-ups
Run 400m
12 Back Squats
20 DB Push-ups
Run 200m
12 Back Squats
20 DB Push-ups

3:30 Cardio Load
-2 Minutes-
Wall to Wall Walking Lunges
-5 Minute AMRAP-
20 Flutter Kicks
20 Sit-ups
20 Second Plank Hold
-2 Minutes-
Wall to Wall Side Shuffle
-5 Minute AMRAP-
10 V-Ups
20 KB Swings
-2 Minutes-
Wall Touches
-5 Minute AMRAP-
10 Burpees
10 DB Ground to Overhead
-2 Minutes Each of:
Air Squats
Sit-ups
Push-ups
Heel Touches

Saturday, July 26, 2014

8 AM
Open Gym

9 AM
Partner WOD

4 Rounds for Total Reps
1 Minute Deadlifts (225/155 lbs)
-Rest 15 Seconds-
1 Minute Push-ups
-Rest 15 Seconds-
1 Minute Bar Muscle-ups (scale with Pull-ups)
-Rest 15 Seconds-
1 Minute Box Jumps (24/20″) (Rx+ 30/24″)
-Rest 15 Seconds-

*While Parter A performs Deadlifts, Partner B holds the bar at the top of the Deadlift.
*While Partner A performs Push-ups, Partner B holds a Plank.
*While Partner A performs Muscle-ups or Pull-ups, Partner B hangs from the bar.
*While Partner A performs Box Jumps, Partner B sits in the bottom of an Air Squat.

10 AM
Hero WOD

“Willy”

3 Rounds for Time
Run 800m
5 Front Squats (225/155 lbs)
Run 200m
11 CTB Pull-ups
Run 400m
12 KB Swings (70/55 lbs)

willy

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, TX, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

Friday, July 25, 2014

Conditioning
Complete the Following for Time
100 Double Unders
40 Wall Balls (20/14 lbs)
30 Power Cleans (115/75 lbs) (Rx+ 155/105 lbs)
20 Pistol Squats (R/L=1)
40 Ring Dips
20 Pistol Squats
30 Power Cleans
40 Wall Balls
100 Double Unders

*Scale Double Unders with Lateral Bar Hops. Spend no more than 2 Minutes on the Double Unders each time.
*Scale Pistol Squats with the Rings or Air Squats x 2.

3:30 Cardio Load
Complete the Following for Time
100 KB Swings
100 Sit-ups
100 Air Squats

*Any time you break or rest you must run 200m

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

10325533_10203852546497675_1956290856662831264_n_th

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