Sunday 7-31-16

Strength:
Split Jerk, 10 min to work up to heavy double.
Then..3×3 @90% of heaviest set.

Hero WOD
“White”
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Saturday 7-30-16

Strength:
6×4 Front Squats

Partner WOD
18 min AMRAP:
For distance and rounds:
Sandbag Run
AMRAP:
5 Tire-flip in & outs
10 Burpees
10 Box Jumps

Friday 7-29-16

Gym opens at 4:00 PM; first heat is at 5:00 PM! Bring food, beer, and friends!

Friday Night Lights

WOD
Against a 5 minute clock:
21-15-9
Wallballs (20/14)
T2B
Against a 3 Minute Clock
12-9-6
Shoulder to OH (115/75)
Pull-ups
Against a 3 minute Clock
5-3-1
Clusters (155/105)
Muscle-ups

If all are completed under time limit, restart. Score is total reps completed.

L3: S2OH – 95/65, Clusters – 135/95
L2: Hanging Knee Raises OK, S2OH – 75/55, Jumping PU, Clusters – 95/65/45, Ring Rows
L1: Complete workout “for time”

Thursday 7-28-16 (Strength day!!!)

Strength:
Squat: 10 min to find heavy 2 RM
Then..
3×3 @90% of heaviest set
5 Rounds, NFT
x3 Snatch Balance
x10 Pistols (5 each leg)

Accumulate 20-30 GHD SU During Class

Wednesday 7-27-16

Strength:
Clean and jerk – 10 min to establish a heavy single
Then…3x 2+1 @90% of heaviest set

WOD
5 Rounds, Against a 2:30 Clock
20 Lateral Hops
10 OHS (135/95)
5 Shuttle Sprints (Slate Wall – Wood line – Slate Wall=1)
Rest 60 seconds

L3: 95/65
L2: 75/55
L1: Over/back=2, 55/35/15, 3-5 Shuttle Sprints

Tuesday 7-26-16

Skill:
Double Under Practice
Then…
3x
Max Double Unders
Rest 1 min between efforts

WOD
15 min AMRAP:
15 Wallballs (30/20)
15 Bar Facing Burpees
15 Power Cleans (115/75)

L3: 20/14, 95/65
L2: 20/14, 75/55
L1: 14/10 – 9/8’, 55/35

Monday 7-25-16

Strength:
15 min, EMOTM:
1 Snatch @ 80-95%

WOD
Row:
Min 1-5: 14/12 Calories
Min 6-10: 16/14 Calories
As long as possible: 20/18 Calories (25 min cap)

L3/2: Written
L1: 1-5: 10/8 Calories, 6-10: 12/10 Cal, As long as possible: 15/13 Cal

Sunday 7-24-16

Strength:
4×6 Overhead Squats @60-70%

WOD
4 Rounds for time…
400m Run
8 Muscle-ups

L3: 5 Muscle-ups
L2: 10 Pull-ups (banded OK), 10 Ring Dips (banded OK)
L1: 10 Ring Rows, 10 Barbell Push-ups

Saturday 7-23-16

Strength:
5 Rounds, NFT
10x Single Leg Deadlifts (each leg)
10x Goblet Squats (70/53)

Partner WOD
For time…
30 Cleans (full) (135/95)
30 Burpees
30 Thrusters (135/95)
30 Burpees
*One Person Rowing 250m at all times

Friday 7-22-16

WOD
Until an individual movement cannot be completed in 60 seconds, EMOTM:
10/8 Cal Row
5 Power Snatches (135/95)
7 HSPU
Increase by two cal/reps each round. Once you have failed one movement, continue with other two, then with a single movement, until you cannot complete any of the movements under the 60 second cap.

L3: 95/65, Start at 5 HSPU
L2: 75/55, Start at 7 Pike Push-ups
L1: Start at 8/6 Cal, 55/35/15, Start at 5 Barbell Push-ups

Strength:
Remainder of class to find a heavy barbell complex:
2x Deadlift – 2x Hang Clean – 2x Front Squat – 1x Shoulder to Overhead

Thursday 7-21-16

Strength:
EMOTM, 15 min:
1 Clean & Jerk – all sets above 70% (increasing)

WOD
12 min AMRAP:
3x Shuttle Sprint (Slate wall – woodline – Slate wall=1)
3 Rope Climbs
*Wear a 20/14lb Weight Vest

L3: No vest
L2: No vest, 1 Rope Climb / Progressions
L1: No vest, Progressions

Wednesday 7-20-16

Strength:
10 min, EMOTM:
2 Snatches, start at 60%, increasing…

WOD
For time…
100 KB Swings (70/53)
1 Sled Push (wood line to end of rig), each time KB stops moving

L3: 53/35
L2: 44/26
L1: 35/15, Bear Crawl

Tuesday 7-19-16

Strength:
Squats, 10 min to find heavy 3rm for day
Then…3×4 @90% of heaviest set

WOD
2 Rounds, for time…
Row 1000m
15 Pull-ups
Run 800m
30 Wallballs (30/20)

L3: 20/14
L2: Banded PU OK, 20/14
L1: Ring Rows, 14/10 (9/8’ target)

Monday 7-18-16

Strength:
Split Jerk, 10 min to establish a heavy triple.
Then…
3×3 @90% of heaviest set.

WOD
3 Rounds for time…
10 Clean and jerks (155/105)
10 T2B
Every minute, complete 3 burpees.

L3: 135/95
L2: 95/65, Hanging Knee Raises OK
L1: 75/55/35, Hanging Knee Raises, 2 Burpees

Sunday 7-17-16

Strength:
3 Rounds, NFT:
x8 Deadlifts
x10 Strict Ring Dips

WOD
For time…
Row 50 Calories
20 DB Snatches (alt)
Row 40 Calories
15 Renegade Rows
Row 30 Calories
10 DB Snatches
Row 20 Calories
5 Renegade Rows

Saturday 7-16-16

Skill:
Double under and Pistol Practice
Then…
10 min EMOTM:
Even: 50 Double Unders
Odd: 10 Pistols (5 each leg)

Partner WOD
For time…
1 mile run (alternating 400m)
100 Box Jumps
100 Slamballs
50 Front Rack Lunges (115/75)
800m run (together)
100 Burpees

Friday 7-15-16

Strength:
10 min, EMOTM:
2 Cleans (full), +1 Jerk – all sets above 70%

WOD
2 Rounds,
10 min AMRAP:
10 DB Step ups (5, each leg)
10 Burpee Pull-ups
50m Farmers Carry (70/53)
10 DB Thrusters (50/30)
10 Burpees
Rest 3 min between rounds.

L3: 40/30
L2: Burpee Ring Rows OK, 53/35, 30/20
L1: Burpee RR, 44/26, 20lb DB or 14lb Medball Thruster

Thursday 7-14-16 (Strength Day!!)

Strength:
Snatches, 15 min to work up to heavy double
5 Rounds, NFT
10x Single Leg Deadlifts (Each leg)
10x DB Bent Over Row (Each arm)

Accumulate 20-30 GHD SU during class

Wednesday 7-13-16

Strength:
5 Rounds, Alternating NFT
3x Paused Snatch Pulls (below knee) @100-110%
8x Seated DB Press

WOD
5 Rounds, against a 2:00 clock:
Run 200m
10 Pull-ups
5 HSPU
Rest 1 min between rounds

L3: Written
L2: Jumping Pull-ups OK, 2 Wall-Walks
L1: Run 100m, Jumping PU, 1 Wall Walk or 3 Pike Push-ups

Tuesday 7-12-16

Strength:
Split Jerk – 10 min to work up to heavy single.
Then, 3×1 @90% of heaviest lift.

WOD:
For time…
50 Front Squats (155/115)
*20 lateral hops each time you set the bar down – bar must remain in front rack position.

L3: 135/95
L2: 95/65
L1: Varied, Over/Back=2

Monday 7-11-16

Strength:
Squats: 10 min to find heavy 4 RM
Then…3×5 @90% of heaviest set

WOD
15 min, EMOTM:
15 Wallballs (30/20)
10 T2B
10 Burpees to 6” Target

L3: 20/14
L2: 20/14, Hanging Knee Raises
L1: 10 WB – 14/10, Hanging Knee Raises, No target

Sunday 7-10-16

Strength:
10 min to establish a heavy cluster double.

WOD
12 min AMRAP:
10 Box Jumps (24/20”)
5 Man Makers (50/30)

L3: 40/25
L2: 20/12 +plates, 30/20
L1: 20/12, 25/15

Saturday 7-9-16

Strength:
EMOTM, 10 min:
2 Snatches – all above 60%, increasing

Partner WOD
20 Min AMRAP:
Partner A:
Run 400m
Partner B:
AMRAP
10 Power Cleans (135/95)
10 T2B
*Partners switch after each run, take over where partner left off in PC/T2B Couplet

Friday 7-8-16

Strength:
EMOTM, 15 min:
1 Power Clean, +Push Jerk -all above 70%, increasing.

WOD
5 Rounds, against a 2:30 clock
15 KB Swings (70/53)
15 Slamballs (30/25)
Max Effort Burpees
Rest 30 seconds

L3: 53/35
L2: 44/26, 20/15
L1: 35/15, 15/10

Thursday 7-7-16

Skill:
Rope Climb and Pistol Practice

WOD
18 minute AMRAP:
Run 400m
20 OHS (135/95)
3 Rope Climbs
Run 800m
20 Pistols (alt)
2 Rope Climbs
Run 400m
20 Thrusters (135/95)
1 Rope Climb

L3: 95/65
L2: 75/55, 1 Rope Climb/Progressions, Box Pistols
L1: 55/35, Progressions, Box Pistols

Wednesday 7-6-16

Strength:
Squats, 10 min to find heavy 5 RM
Then…3×6 @90 of heaviest set.

WOD
3 Rounds:
Row 250m
10 Push-ups
Row 250m
10 Push-ups
Row 250m
10 Push-ups

Rest 1 minute between rounds.

L4: Complete each round under 3:00
L3: Complete each round under 3:15
L2: Complete each round under 3:45
L1: Complete each round under 4:15

Tuesday 7-5-16

Strength:
10 min to work up to heavy Split Jerk Double
Then…3×2 @90% of heaviest set

Slate Day WOD:
21-15-9
Wallballs (20/14)
Burpees

Rest 1:1, then…
800m Run

L3: Written
L2: 14/10 OK
L1: 14/10 (9/8’ target)

Monday 7-4-16

Reminder: The gym is closed today. Happy 4th of July!

Sunday 7-3-16

Strength:
5 Rounds, NFT
10 DB Step-ups
5-10 Strict Pull-ups

WOD
2 Rounds for time…
Row 1000m
15 Power Snatches (135/95)

L3: 115/75
L2: 95/65/55
L1: 55/35/15

Saturday 7-2-16

Strength:
6×3 Push Press, +2 Split Jerks @65-75% of PP 1RM

Partner WOD
For time…
10 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

“Karen”
150 Wallballs (20/14)

800m Farmers Carry (one person working at a time) – 70/53

L3: Written
L2: Banded PU OK, Barbell Push-ups, 14/10 OK, 53/35
L1: Ring Rows, Barbell Push-ups, 14/10, 44/26