Friday 26, August 2016

Warm up:

50 calorie on the airdyne
25 push ups
25 OHS
25 back extensions

Skill/Stabilizer:

100 plank hip side to side

Stength:

Back squats
1-1-1-1-1 at 70/77/85/93/100%

Metcon:

EMOM 2 minutes for 9 rounds
3 front squats 92.5/60kg - not off rack
6 HSPU
9 Strict pull ups

Thursday 25, August 2016

Warm up:

50 calorie on the airdyne
25 push ups
25 OHS
25 back extensions

Skill/Stabilizer:

50 v-ups
50 v-twists

Strength:

Strict press
1-1-1-1-1 at 70/77/85/93/100%

Metcon:

9 minute AMRAP
20 DB step ups 35/25lb DB with 24/20inch box
10 toies 2 bar
then
3 minutes max reps box jumps

Wednesday 24, August 2016

Warm up:

50 calorie on the airdyne
25 push ups
25 OHS
25 back extensions

Skill/Stablizer:

50 snatch on cue with the coach

Strength:

3-3-3-3-3-3-3

Metcon:
800m run
100 double unders
20 KB snatch AHAP
400m run
75 double unders
20 KB snatch AHAP
200m run
50 double unders
20 KB snatch AHAP

Tuesday 23, August 2016

Warm up:

50 calorie on Airdyne
25 push ups
25 OHS
25 back extensions

Skill/Stabilizer:

50 cleans on cue with coach as a group

Strength:

Power clean
3-3-3-3-3-3-3
Heavier each set

Metcon:

5x
3 deadlifts
4 hang cleans
5 front squats
6 push jerks
70/50kg

Monday 22, August 2016

Warm up:

50 calorie on airdyne
25 push ups
25 OHS
25 Back extensions

Skill/Stabilizer:

50 snatch - PVC / light bar
On cue with coach only
As a group

Strength:

Deadlifts
1-1-1-1-1 @ 70/77/85/93/100%

Metcon:

10x
200m sprints
*rest as needed

Friday 19, August 2016

Warm up:

Rower race
3x
20 push ups
20 GHD
20 OHS w/ bar

Skill/Stabilizer:

50 toes to bar

Strength:

15 minutes to establish 1-3 rep max Over Head Squats

Metcon:

20 min EMOM
Even 20 wall balls
Odd 60 double unders

Thursday 18, August 2016

Warm up:

Fish game
3x
20 pull ups
20 back ext
20 OHS with the bar

Skill/Stabilizer:

100 1.5 ab mat sit ups

Strength:

15 minutes to establish 1 rep max
Front Squats

Metcon:

HAPPY BIRTHDAY NEIL!!!!

18 min EMOM

Minute 1,4,7,10,13,16 - 8 clusters
Minute 2,5,8,11,14,17 - 18 evil wheels
Minute 3,6,9,12,15,18 32 double unders

Wednesday 17, August 2016

Warm up:

***As a group - you ALL STAY together
400m run
Then
3x
20 pull ups
20 GHD sit ups
20 OHS w/ bar

Skill/Stabilizer:

50 clean and jerk with PVC pipe/light bar
*Your coach will cue and count all together as a group!

Strength:

Bench press

3-3-3-3-3 at 63/70/77/85/93%

Metcon:

10 minute EMOM

Even 30KB swings 32/24kg
Odd 15 goblet squats 32/24kg

Tuesday 16, August 2016

Warm up:

500m race on the rower
3x
20 push ups
20 GHD/back ext
20 OHS with a bar

Skill/Stabilizer:

100 elevated side plank pulses

Strength:

Deadlifts
3-3-3-3-3 at 63/70/77/85/93%

Metcon:

20 minute EMOM
Even 20 calories on the airdyne or rower
Odd 15 burpees

Monday 15, August 2016

Good day to you all - so, you will see a little something different in the level of coaching and push this week. Since the move, I have let some things fall off, and I take full responsibility for that. This week, we will be back to our PUSH, in all we do in the short hour we have together. Thank you for all your help and support this past month. I love you all!

Warm up:

Fish game
3x
20 pull ups
GHD/supermans
OHS with bar

Skill/Stabilizer:

50 hang snatch as a group with the coach cuing and counting

Strength:

15 minute EMOM
10 push ups
10 seated DB press 50/30lbs
10 air squats

*well this was rough!

Metcon:

"Howell"

400m run
8 pull ups
15 wall balls 20/16lb
15 OH lunges 20/10kg
400m run
8 push ups
15 KB goblet squats
15 KB swings
400m run
35 burpees
With 20lb vest

Sadly, it has been a year since Officer Howell passed in the line of duty - we honor him and his family today!

Friday 12, August 2016

Warm up:

400m run
3x
10 PVC/Light bar front squat
10 OHS
10 full snatch

Skill/Stabilizer:

100 ab mat sit ups

Strength:

Back squats
5x5

Metcon:

18-12-6
Deadlifts 125/85kg
HSPU
Calorie Row

Thursday 11, August 2016

Warm up:

400m run
3x
10 OHS
10 full snatch
10 front squat
light bar/PVC pipe

Skill/Stabilizer:

3x
10 chin ups
10 hollow rocks

Strength:

Bench press
5x5

Metcon:

"Helen"

Wednesday 10, August 2016

Warm up:

400m run
3x
10 PVC/light bar front squat
10  OHS
10 full squats

Strength:

Deadlifts
5x5

Metcon:

4x
17 burpee pull ups
75 air squats

Tuesday 9, August 2016

Warm up:

400m run
3x
10 PVC/light bar front squat
10 OHS
10 Full clean

Skill/Stabilizer:

50 hang snatch
*light bar
*full extension
*open hips
*catch in the hole

Strength:

Strict press
5x5

Metcon:

25 OHS 60/42.5kg
75 Double Unders
25 Calorie row
75 Double unders
25 OHS 60/42.5kg
10 minute time cap

Monday 8, August 2016

Warm up:

400m run
3x
10 PVC/light bar front squat
10 OHS
10 Full snatch

Skill/Stabilizer:

2x
25 ab mat sit ups w/ med ball
25 baby hollow rocks

Strength:

50 power cleans 60/42.5kg
*set each rep
*full extension
*open hips

Metcon:

Hildy

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

Friday 5, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

100 sit ups

Strength:

Bench press

15 minutes to establish a 1 rep max

Metcon:

15x

5 burpees

5 KB swings 24/16kg

5 goblet squats 24/16kg

5 toes 2 bar

Thursday 4, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

10 minutes mobility

Strength:

Deadlifts

15 minutes to establish 1 rep max

Metcon:

50 in the Clip

50 burpee clean and jerks 42.5/30kg

Wednesday 3, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

2x

40 pistol squats

40 mountain climbers

Strength:

Strict press

15 minutes to establish a 1 rep max

Metcon:

10 minute AMRAP

15 box jumps

10 pull ups

5 front squats 52.5/42.5kg

Tuesday 2, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

50 hang snatch - coached and cued by lead coach
Light bar or PVC pipe

Strength:

Back Squats

15 minutes to establish 1 rep max

Metcon:

8 deadlifts
40 GHD sit ups
80 double unders
80 wall balls
8 deadlifts 

Monday 1, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

2x
40 pistol squats
40 sit ups

Strength:

12 min EMOM
3 hang cleans
3 jerks

Metcon:

5x
50 Double unders
15 Dumbbell squat cleans 45/35lb
15 burpees

Wednesday 13, July 2016

Warm up:

200m run backwards
then 3x
10 OHS
10 PVC dislocates
10 push ups

Skill:

50 one and a half sit ups

Strength:

OHS
4 rounds
3 minutes
15+ reps every round 40/30kg

Metcon:

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Push ups - hand release
100m sprint after each

Tuesday 12, July 2016

Warm up:

200m run backwards
then 3x
10 OHS
10 PVC dislocates
10 push ups

Skill:

100 plank jacks

Strength:

4x 3 minute rounds
Back Squatss
15 reps + every round 60/50kg

Metcon:

100 Double unders
75 KB swings 24/16kg
50 burpees
75 KB swings
100 double unders

Monday 11, July 2016

Warm up:

200m run backwards
then 3x
10 OHS
10 PVC dislocates
10 push ups

Skill:

100 side planks

Strength:

Front squats
4x3 minute rounds
15 reps every 3 minutes at least 60/40kg

Metcon:

5x
400m run
30 sit ups - weighted
15 deadlifts 102.5/80kg

Thank you for understanding

This move is amazing for all of us, but ahhhh it is rough!

It will be so amazing when we are all done though!

Thursday 30, June 2016

Last workout of the week 0 unless you want to come and pick up heavy items and help us move

5 and 6 am ONLY

"Kelly"

5x
400m run
30 box jumps
30 wall balls

Wednesday 29, June 2016

AHHHHHH the move the move the move

@ classes only today

5 and 6 am only - I got moving to do

Metcon:

"Eva"

5x
800m run
30 KB swings at 32kg
30 pull ups

All I need to say is Eva is a BIT%^

Tuesday 28, June 2016

Strength:

Deadlifts

3-3-3-3-3
at
63/70/77/85/93% of your max

Metcon:

50 hang power cleans 70/50kg
150 double unders
50 C2B pull ups

Monday 27, June 2016

Strength:

Floor press
4 rounds
3 minute max effort 50/30kg

Metcon:

400m walkimg lunges with medicine ball

Friday 24, June 2016

Strength:

10 minute skill work
Clean and Jerk
then
10 minute EMOM
3-5 Clean and jerks

Metcon:

150 KB swings 32/24kg
*everytime you put it down 20 burpees

Thursday 23, June 2016

Strength:

Strict press

5-5-5-5-5

55/65/70/77/85%

Metcon:

2x
200m sled pull 60/40kg
200m farmers carry
200m sprint
20 tire flips

Wednesday 22, June 2016

Thank you again for bearing with us during the packing and moving - the next few weeks will be FUN! HAHA

Strength:

Deadlifts
5-5-5-5-5
at 55/65/70/77/85% of your 1 rep max

Metcon:

7 minute EMOM
25 air squats
10 strict HSPU

rest 1 min

then

7 minute EMOM
25 air squats
10 clean and jerks 60/42.5kg