Saturday May 31 "Clean 5+"

TRAINING MAX = 90% of your 1 rep max


For the 2nd phase, you will add 10 pounds to your TRAINING MAX to all lower body lifts (back squat, front squat, deadlift, squat clean), and 5 pounds to your TRAINING MAX to all presses (shoulder press, jerk, squat snatch, and bench press). 

Skill

Squat Clean

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 5+ @ 85% 

After each set, rest 30 secs and then perform

5-10 Tall Box Jumps

Metcon

3 rnds:

50 ft Front Rack Walking Lunge (135/95)

10 Push-ups

50 ft Front Rack Walking Lunge (135/95)

10 Burpees

Compare to October 9

Friday May 30

Warm Up

Dynamic

Skill

Movement Demo

Metcon:

"Forearm Crippler"

3 rnds:

7 Muscle-ups

7 Deadlifts (345/225)

then

3 rnds:

21 Wallballs

21 T2B

then:

100 ft Farmers Carry (70/55)

28 Burpee Box Jumps (24/20)

100 ft Farmers Carry (70/55)

3 Muscle-ups

*sub for Muscle-ups is 2 Ring Rows and 2 Dips per 1 Muscle-up

Thursday May 29 "Press 5+"

TRAINING MAX = 90% of your 1 rep max


For the 2nd phase, you will add 10 pounds to your TRAINING MAX to all lower body lifts (back squat, front squat, deadlift, squat clean), and 5 pounds to your TRAINING MAX to all presses (shoulder press, jerk, squat snatch, and bench press). 

Skill

Shoulder Press

Set 1 - 5 @ 45%

Set 2 - 5 @ 55%

Set 3 - 5 @ 65% 

Set 4 - 5 @ 75% 

Set 5 - 5+ @ 85% 

After each set, rest 30 secs and then perform

5-10 Strict/Weighted Ring Dips

Metcon

6 x 200 meter Sprints

Rest 2 mins between efforts

Wednesday May 28

Warm Up

Dynamic

Skill

Movement Demo

EMOM 5

5 OHS (build to heavy)

Metcon:

With a Partner, perform

Regional 11.4

100 Pull-ups

100 KB Swings (55/35)

100 Double Unders

100 OHS (95/65)

*the best time at the regional that year was 14:09 for an individual male and 15:11 for female.  Let's see how many duo's can beat that

Tuesday May 27 "Back Squat 5+"

TRAINING MAX = 90% of your 1 rep max

Tuesday begins the 2nd phase of the Wendler strength program.  For the 2nd phase, you will add 10 pounds to your TRAINING MAX to all lower body lifts (back squat, front squat, deadlift, squat clean), and 5 pounds to your TRAINING MAX to all presses (shoulder press, jerk, squat snatch, and bench press).

Skill

Back Squat

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 5+ @ 85% 

After each set, rest 30 secs and then perform

5-10 Weighted Pull-ups

Metcon

3 rnds (10 min cap)

10 Box Jumps (30/24)

10 HSPU

10 Alternating Pistols

*if capped, add :01 secs per missed rep

Monday May 26

A reminder that the 9 AM class is the ONLY class of the day.  Enjoy your Memorial Day with a hero WOD to start the day.

Warm Up

Dynamic

Skill

Movement Demo

Metcon

"MURPH" aka Body Armor

For Time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

*the pull-ups, push-ups, and air squats may be partitioned any way

*if you have a 20lb vest, wear it

-This workout will be time capped.  If you have never done it before you may want to partner up.  If you have never tried this one solo, get at it!  For those advanced athletes, don't shy away from that weighted vest.

Saturday May 24

Warm Up

Dynamic

Skill

EMOM 8

5 Snatch Pulls (75-85%)

5 Hollow Rocks

Metcon

"LADDER TO HELL"

For Time:

Run, 1 min

Rest 1 min

Run, 1 min

Rest 50 secs

Run, 1 min

Rest 40 secs

Run, 1 min

Rest 30 secs

Run, 1 min

Rest 20 secs

Run, 1 min

Rest 10 secs

Run, 1 min

Rest 20 secs

Run, 1 min

Rest 30 secs

Run, 1 min

Rest 40 secs

Run, 1 min

Rest 50 secs

Run, 1 min

*Score is total distance covered

*This is 11 total minutes of running, so we ALL should be over a mile, with some going over 2 miles

Friday May 23 "Squat Snatch 1+"

Dynamic Warm-up

Skill

Squat Snatch

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1+ @ 95%

After each set, rest 30 secs and then perform

5 Weighted Push-ups

Metcon

AMRAP 5

10 Chest 2 Bar Pull-ups

10 Alternating Pistols

Rest 3 mins

AMRAP 5

10 Toes 2 Bar

20 Double Unders

Thursday May 22

Warm Up

Dynamic

Skill

EMOM 6

Power Clean + Hang Power Clean + Hang Squat Clean + Jerk

*start at 50-60% 1 rm Jerk and build each min

Metcon

In teams of 4

3 rnds

500 m Row

35 KB Swings (55/35)

25 Thrusters (95/65)

Rest

*each person on the team is at a different position

*do not rotate until all are complete

Wednesday May 21 "Deadlift 1+"

400 m Run TT and Badger Results

Dynamic Warm-up

Skill

Deadlift

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1+ @ 95%

After each set, rest 30 secs and then perform

5x10 Toes 2 Bar

Metcon

100 m Row TT

Rest 1 min

250 m Row TT

Rest 2 min

500 m Row TT

*record all 3 times

Tuesday May 20 "BADGER"

Results from 5/19

Warm Up

Warm-up

Skill

400 m Run TT

Metcon

"BADGER"

3 rnds

30 Squat Cleans (95/65)

30 Pull-ups

800 m Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.

Monday May 19 "Jerk 1+"

Dynamic Warm-up

Skill

Jerk

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1+ @ 95%

After each set, rest 30 secs and then perform

5 weighted/strict ring dips

Metcon

"THE ARI"

3 rnds: (12 min cap)

5 Clean & Jerk 

5 Muscle-ups

5 Squat Snatches

5 HSPU

*use 75% body weight 

Saturday May 17 "Front Squat 1+"

Dynamic Warm-up

Skill

Front Squat

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1+ @ 95%

After each set, rest 30 secs and then perform

1 length and back (mats to whiteboard) KB walking Lunge. Build to heavy. 

Metcon

3 rnds (each rnd is 90 secs on/90 secs off)

Rnd 1 - Max Power Cleans @ 65% 1 rm

Rnd 2 - Max Power Cleans @ 80% 1 rm

Rnd 3 - Max Power Cleans @ 90% 1 rm

*record each rnd reps

Friday May 16

Just when you thought you were down with Open workouts

Dynamic Warm-up

Skill

Movement Demo and practice

Metcon

Open WoD 12.3

AMRAP 18:

15 Box Jumps

12 Push Press (115/75)

9 Toes 2 Bar

An average score for men in the Open for this workout in 2012 was 254 reps, with the top score being 482. The average score for women was 213 reps, with the top score being 478 reps. 

Thursday May 15 "Bench Press 1+"

Dynamic Warm-up

Skill

Bench Press

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1+ @ 95%

After each set, rest 30 secs and then perform

5-7 weighted push-ups

Metcon

20-15-10-5

Thrusters (95/65)

5-4-3-2

Muscle-ups

*sub 3 dips and 3 pullups per muscle-up

Wednesday May 14 "Team of 3 Wod"

Dynamic Warm-up

Skill

Movement Demo and practice

Metcon

For Time, in Teams of 3:

300 Wallballs

4000 m Run

5000 m Row

*2 work and 1 rests

Tuesday May 13 "Squat Clean 1+"

Dynamic Warm-up

Skill

Squat Clean

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1+ @ 95%

After each set, rest 30 secs and then perform

5x10 Tall Box Jumps

Metcon

AMRAP 10

6 Hang Squat Cleans (60% 1 rep squat clean)

12 Hand Release Push-ups

Monday May 12

Warm Up

Dynamic Warm-up

Skill

Movement Demo

Metcon

"THE SEVEN"

7 rnds:

7 HSPU

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlifts (245/170)

7 Burpees

7 KB Swings (70/55)

7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.