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friday 29 july 2016

7/29/2016

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A. :
BTN Push Press (3RM for the day, then 3x3 at 85%)

Find today's 3RM, then 3x3 @85%.  Rest 60-90 sec between 3x3 attempts.

B.:
5 rounds for time:
200 m run
15 Burpees
15 Wall Ball (20/14)
15 KBS (24/16)

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thursday 28 july 2016

7/27/2016

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A.:
Gymnastics

15 minutes of Gymnastics progressions
Focusing on the Muscle Up

B. :
Metcon (No Measure)

Partner "Double DT"
I Go - You Go style

For time:
10 rounds:
12 Deadlifts
9 Hang Clean
6 Jerks

RX= 70/45

Round 1: Partner A
Round 2: Partner B
Round 3: Partner A
Continue this through 10 rounds

C. :
DT (Time)

5 Rounds for time:
12 Deadlifts 155# / 105#
9 Hang Power Cleans 155# / 105#
6 Push Jerks 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Solo option available if an athlete chooses to give it a shot.
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wednesday 27 july 2016

7/26/2016

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A. :
Deadlift (5 RM Deadlift, then 3 x 5 @85%)

time cap, 20:00

B. :
For time:
Run 800 meters
--then--
4 rounds of:
12 Toes to Bar
15 Overhead walking lunges (20/10 plates)

RX+ - 25/15 kg plates
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tuesday 26 july 2016

7/26/2016

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A.:
EMOM 10 minutes 

2 Pause Front Squats + 1 Front Squat
@75-80%

Do not choose a weight that will push you to failure.  Use todays lifting session to protect your front squat technique.  If the weight feels good, feel free to push the weight to a more challenging level.

B.:

AMRAP 20 Minutes:
400 m run or 25 cal row
16 Burpee Box Jump overs
8 V- ups
4 HSPU

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monday 25 july 2016

7/25/2016

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A. :
Bear Complex (15 min to find a 1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

B.:
Fran

21-15-9 
Thrusters, 95# / 65# 
Pull-ups

Mobilization
Coaches choice mobilization. (for remaining time)
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sunday 24 july 2016

7/23/2016

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A.1.:
DB Rows ( 4 x 8)

A.2.:
L-Sit Hold (4 x 20-30sec)

B.:
5 Rounds for Time
5 Power Cleans @60/40kg
10 T2B

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saturday 23 july 2016

7/23/2016

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Mitte

A.:
Metcon (Time)

"Jelly Legs":
1 burpee 15 airsquats
2 burpees 14 airsquats
3 burpees 13 airsquats
.....and so on...
15 burpees 1 airsquat
14 burpee 2 airsquats
.....and so on...
1 burpee 15 airsquats

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saturday 23 july 2016

7/23/2016

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Weilimdorf

A.:
Back Squat (15 min to find a NEW 1 RM)

Come to Weilimdorf.  I will have plenty of C4 for everyone.  2 scoop minimum...

B.:
Fight Gone Bad (3 Rounds for reps)

Three rounds of:  
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories) 
1-minute rest

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friday 22 july 2016

7/21/2016

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A.:
Death March (3x20 (10 each leg) @moderate weight)

Death March instruction:
https://www.youtube.com/watch?v=2o_lal2jpQc


B. :

For Time, Working in Teams of 2 with partners sharing the reps:
2 RFT:
50 Deadlift (70/45)
40 Pull-Ups
30 HSPU
40 Deadlift (70/45)
30 Pull-Ups
20 HSPU
30 Deadlift (70/40)
20 Pull-Ups
10 HSPU

EMOM
2 Burpees - each Athlete

*Both Partners must complete the 2 burpees before continuing with reps.*

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thursday 21 july 2016

7/20/2016

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A.:
Bench Press (15 minutes to find a new 1RM)

Yes... You read that right, BENCH PRESS!!

B. :
SPRINTS ON SPRINTS ON SPRINTS (5 Rounds for time)

5 x 200m Sprint

- 60 sec rest in between each run.

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