Thursday August 29

Warm Up

Group Dynamic

Choose a Tabata:

Double Unders

Rowing

10 m Sprints

Skill

Movement Demos and Practice

Metcon

5 ---> 1

Squat Snatch (135/95)

10 ---> 2 (by 2)

Alternating Leg Pistols

20 ---> 4

Burpees over Bar

Wednesday August 28 "Max Effort Deadlift"

Warm Up

Group Dynamic

Skill

Deadlift (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

With a partner:

1 min max reps at each station

Wallballs

Push-ups

Box Jumps

Power Clean (135/95)

Sit-ups

Partner 1 does Wallballs while Partner 2 rest for first full minute.  Partner 2 then does 1 min of Wallballs while Partner 1 rests.  Continue through all of the movements.

Tuesday August 27

Warm Up

Group Dynamic

Skill

Snatch Progression (use 55%-65% max)

0-1 min - 5 Snatch Pulls

1-2 min - 5 Hang Power Snatch

2-3 min - 5 Hang Squat Snatch

3-4 min - 5 Power Snatch

4-5 min - 5 Squat Snatch

Metcon

"NICOLE"

AMRAP 20

400 m Run

Max Pull-ups

Run 400 meters after every drop from pull-up bar

Monday August 26 "Max Squat Clean"

Warm Up

Group Dynamic

Skill

Squat Clean (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

For max reps:

3 min Box Jumps

3 min KB Swings (55/35)

3 min Thrusters (115/85)

Rest 1 min b/t movements

Saturday August 23 "Max Effort Push Press"

Warm Up

Group Dynamic

Skill

Push Press (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Metcon

12 ---> 3 (by 3)

Push Press (95/65)

40 ---> 10 (by 10)

Push-ups

Post WOD

800 m Jog

Friday August 23 "Holleyman"

For todays WOD you may want to bring 30 items (rubber bands, coins, etc.) that can help keep track of your rounds....you can easily lose track with 30 rounds!

Warm Up

Group Dynamic

Skill

Every 30 secs for 5 min perform:

2 Strict Pull-ups

4 Push-ups

6 Air Squats

Metcon

30 rnds

5 Wallballs (20/14)

3 HSPU

1 Power Clean

Rx - 225/155

A - 185/135

B - 155/105

C - 95/65

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Thursday August 22 "Max Effort Deadlift"

Warm Up

Group Dynamic

Skill

Deadlift (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Metcon

Open WOD 11.4

AMRAP 10

60 Bar Facing Burpees

30 Overhead Squats (120/90)

10 Muscle-ups