03/13/2020

Strength/Skill

Shoulder Press for load
#1: 5 reps

Front Squat for load
#1: 5 reps

WOD

3 RFT
30/25 calorie Row
30 Wall Ball Shots (30/20)
Time Cap: 8 minutes

03/11/2020

WOD

AMRAP 30

400m Run
30 Sit-ups
20 Back Extensions or Supermans
10 Back Squats (155/135) from rack
* Every 5 minutes, do 5 burpees
every 100m = 10 rep, 400m run = 40 reps

03/10/2020

Strength/Skill

Deadlift for load
#1: 5 reps
#2: 5 reps
#3: 5 reps
Trying to get at least the last 2 rounds or more @ 90% of 5RM

WOD

21 Deadlift (185/135)
5 Rounds of “Cindy”
15 Deadlift (185/135)
3 Rounds of “Cindy”
9 Deadlift (185/135)
1 Rounds of “Cindy”

 

03/09/2020

Strength/Skill

Front Squat for load
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Shoulder Press for load
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

4 RFT

10 Burpees
10 T2B
10/7 cal Ski
10 Alt DB Snatches (55/35)

WOD

 

03/07/2020

9:00 AM Class

3x 800 Run
Rest 3 minutes between sets

WOD

Air Force

For Time
• 20 Thrusters (95/65)
• 20 Sumo Deadlift high pulls
• 20 Push Jerks
• 20 Overhead Squats
• 20 Front Squats

Each athlete must do 4 burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

10:30 AM Barbell Club

Clean Warm Up 1

With empty barbell
3x Mid-Shin to Pause
3x Mid-Shin to Clean Pull
3x Mid-Shin to Power Cleans
3x Mid-Shin to Full Clean
3x Power Jerk
3x Split Jerk

Clean Imitation Complex

Adding weigh but do not exceed 50% of bodyweight
3x Mid-Shin to Pause
3x Mid-Shin to Clean Pull
3x Mid-Shin to Power Cleans
3x Mid-Shin to Full Clean
3x Power Jerk
3x Split Jerk

Clean & Jerk for load:
#1: 3 reps @ 80%
#2: 4 reps @ 85%
#3: 2 reps @ 90%
#4: 1 rep @ 95%
#5: 1 rep @ 100%
#6: 1 rep @ 105%
#7: 1 rep @ 105%

03/06/2020

Strength

Back Squat for load:
#1: 5 reps

Bench Press for load:
#1: 5 reps

Deadlift for load:
#1: 5 reps

WOD

Tabata 16

2 Total Rounds of: (:20/:10)
Plank 4 rds- 2min
Nonweighted Russian Twists 4 rds- 2min
Toe reach crunches (legs up and straight) 4 rds- 2min
Laying leg lifts 4 rds- 2min

03/05/2020

Athlete of the Month WOD

Dani “Danimal” Brennen

Partner WOD
800m Run (together)
60 Clean & Jerks (115/75)
60 Wall balls (20/14)
60 Deadlifts
60 Burpee over bar
400m Run (together)
40 Clean & Jerks
40 Wall balls
40 Deadlifts
40 Burpee over bar
200m run (together)
20 Clean & Jerks
20 Wall balls
20 Deadlifts
20 Burpee over bar

 

03/04/2020

Strength 

Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

WOD

AMRAP 20

10 Alternating DB Snatches (55/35)
5 yd HS Walk [1 Rep]
20 yd Farmer’s carry (55/35) [4 reps]
5 yd HS Walk [1 Rep]
10 HRPU

*Every 5 yards counts as 1 rep 10y=2 reps

 

03/03/2020

Strength/Skill

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Trying to get at least the last 2 rounds or more @ 90% of 5RM

WOD

AMRAP 15

10 Box Jump (30″/24″)
15 RKBS (70/55)
20 Slamball over shoulder (50/35)
25  DUs

03/02/2020

Strength

Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WOD

4 RFT

10 Ring dips
12 Jumping lunges
14 Hollow rocks