11/30/2019

9:00 AM Class

Strength/Skill

Pull-up (Weighted): 1RM

WOD

10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Burpee Over Bar

10:30 AM Barbell Club

Snatch for load:
#1: 2 reps @ 70%
#2: 2 reps @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 80%
#6: 1 rep @ 85%

Clean & Jerk for load:
#1: 2 reps @ 70%
#2: 2 reps @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 80%
#6: 1 rep @ 85%

Front Squat for load:
 #1: 8 reps @ 70%
 #2: 8 reps @ 70%
 #3: 7 reps @ 75%
 #4: 7 reps @ 75%
 #5: 6 reps @ 75%

11/29/2019

Strength

Sled Work
EMOM 10
30 yds Sled Push

Increase weight in Rounds 4-8-10

WOD
Blackout Friday
In teams of 2
15 Wall ball (20/14)
10/8 Cal Air Bike
15 Wall Ball

11/28/2019

WOD

Visiting the Relatives on Thanksgiving

For Time
"Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

"Helen's" House
400 meter Run (500 Row)
21 Kettlebell Swings (55/35)
12 Pull-Ups

"Diane's" House
15 Deadlifts (95/65)
9 HSPU

"Nancy's" House
400 meter Run (500m Row)
15 Overhead Squats (95/65)

"Grace/Isabel's" House
20 Ground-To-Overheads (95/65)

"Kelly's" House
400 meter Run (500m Row)
30 Box Jumps (24"/20")
30 Wall Balls (20/14)

 

11/27/2019

Strength/Skill

Squat Clean Thruster 5-4-3-2-1 (heavy single for the day)

Squat Clean Thruster for load:
 #1: 5 reps
 #2: 4 reps
 #3: 3 reps
 #4: 2 reps
 #5: 1 rep

WOD

"FRAN"

21-15-9 
Thrusters (95/65)
Pull-ups

 

11/26/2019

WOD

Pre-Thanksgiving Left Overs
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb 
50 Box jump, 24 inch box
25 Overhead Squats (65/45) 
25 L pull-ups
50 Sit-ups

11/23/2019

9:00 AM Class

“Storm”
5 Dumbbell Push Press (w:35’s m:55’s)
10 Yard Farmer Carry (w:35’s m:55’s)
10 Calorie Row
15 Double Unders
…..
10 Dumbbell Push Press
20 Yard Farmer Carry
15 Calorie Row
30 Double Unders
….
15 Dumbbell Push Press
30 Yard Farmer Carry
20 Calorie Row
45 Double Unders
…..
20 Dumbbell Push Press
40 Yard Farmer Carry
25 Calorie Row
60 Double Unders
…..
25 Dumbbell Push Press
50 Yard Farmer Carry
30 Calorie Row
75 Double Unders

10:30 AM Barbell Club

Snatch 6×3

Power Clean+Hang Squat Clean+Clean

Back Squat 8-8-6-6-5

11/22/2019

Strength/Skill

Shoulder Press
1-1-1-1-1 reps
Push Press
3-3-3-3-3 reps
Push Jerk
5-5-5-5-5 reps

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

11/21/2019

HERO WOD

“Schmalls”
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 55/35
10 Handstand push-ups
Then,
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

11/20/2019

Strength/Skill

Bulgarian split squat EMOM 10
10 right (odd)
10 left (even)

WOD
Three rounds for time of:
Run 400 meters
50 Wall ball shots (20/14)