Wednesday, March 30, 2016

Wednesday 30, March 2016

Warm up:

4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank

Skill/Stabilizer:

50 double KB sit ups

Strength:

20 minutes to work up to a HEAVY single rep

Sumo deadlifts

NOT sumo deadlift high pulls Warren ;-)

Metcon:

500m row
150 double unders
50 burpees

Tuesday 29, March 2016

Warm up:

4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank


Stabilizer:

10x
10 weighted super mans
10 evil wheels


Strength:

Jerks

3-3-3-3-3

Gotta get some work in on these guys, I know they are hard, but lets pull it together because we are going to be GREAT at these.
Practice what we suck at!


Metcon:

Helen can do Double Unders too

3x
100 double unders
21 KB swings 24/16kg
12 pull ups

I didn't get the same lung burn with this one when I really push my run, but it is double under week, and it did snow yesterday - so we couldn't have a mutiny on our hands now could we?

Monday 28, March 2016

Warm up:

4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank

Skill/Stabilizer:

10 minutes mobility work

Strength:

Max Effort Monday

3x 4 minute rounds with 2 minute rest between

Back squats 60/40kg

Max effort reps :-)

Metcon:

It is Double Under week, and I told you all so here we go!

Annie on the run

50-40-30-20-10

Double unders
Sit ups

Then

1.5 mile run

I KNOW IT SNOWED - SO DO A 3K ROW



Thursday, March 24, 2016

Thursday 24, March 2016

Warm Up:

As a group

400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge


Stabilizer:

100 two count mountain climbers

Strength:

Deadlifts

6-6-6-6-6 at 87.5% of your 1 rep max

***DO NOT BOUNCE THE BAR OFF THE FLOOR

Metcon

7 min AMRAP

10 wall balls
10 burpees

Rest 1 minute

5 min AMRAP

8 box jumps
8 pull ups

Rest 1 minute

3 min AMRAP

6 summer saults
6 air squats

Wednesday, March 23, 2016

Wednesday 23, March 2016

Warm Up:

As a group

400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge

Strength:

Jerks

3-3-3-3-3

to

Clean and jerks

1-1-1-1-1-1-1

Metcon:

10 thrusters 60/40kg
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

Tuesday, March 22, 2016

Tuesday 22, March 2016

Warm Up:

As a group

400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge


Stabilizer:

100 four counter flutter cross overs

Strength:

Back squats

6-6-6-6-6 at 87.5% of your 1 rep max

Metcon:

5-10-15-20-15-10-5

Kettlebell swing 32/24kg
Plyo push ups - focus on exploding
Goblet squat 32/24kg

REMINDER REMINDER REMINDER

The gym WILL BE CLOSED

this Saturday for me to go see my man child in Santa Barbara

*** There will be people coming in and lifting or doing a WOD around our normal 9 am class.

WITH THAT BEING SAID - NO NEW PEOPLE, NO DROP INS, NO FRIENDS OF FRIENDS

There will NOT BE A COACH available!

Thank you and Happy Easter

Monday 21, March 2016

Warm Up:

As a group

400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge

Skill/Stabilizer:

8 minutes Toes to bar

Strength:

3x
4 min AMRAP
2 min rest between

Max Effort Bench press
40/30kg as many reps as possible for 4 minutes

Metcon:

Stolen from the main site -

For time:
1 round of:
  115-lb. hang power cleans, 30 reps
  15 ring dips
  15-ft. rope climb, 3 ascents
Then, 2 rounds of:
  115-lb. hang power cleans, 20 reps
  10 ring dips
  15-ft. rope climb, 2 ascents
Then, 3 rounds of:
  115-lb. hang power cleans, 10 reps
  5 ring dips
  15-ft. rope climb, 1 ascent
Post time to comments.

Open Workout 16.4 Standards

Thursday, March 17, 2016

Thursday 17, March 2016

Happy St. Patrick's Day - a day for Burpees!!!

Warm up:

5 minute row
3x
15 pull ups
15 push ups
15 OHS

Skill:

Pistol squats - add weight


Strength:

20 minutes Snatch

Sets of 2 -3 getting heavier

Metcon:

3-6-9-12-15
Hang snatch 60/42.5
Burpee Box jumps 24 inch
HSPU

*12 minute time cap

Wednesday, March 16, 2016

Wednesday 16, March 2016

Warm up:

5 minute row
3x
15 pull ups
15 push ups
15 OHS

Stabilizer:

100 four count flutter kicks

Strength:

Back squats
8-8-8-8 at 85% of your 1 rep max

Shoot for 8 reps, but be sure to get 6

Metcon:

15-20-25
Toes 2 bar
Shoulder to overhead 70/52.5
Front squat 70/52.5

**** If you are done with this workout under 10 minutes YOU cheesed yourself, and didnt go near the heavy load :-) Just saying

Tuesday, March 15, 2016

Tuesday 15, March 2016

Warm up:

5 minute row
3x
15 pull ups
15 push ups
15 OHS

Skill:

10 minutes to work on pistol squts

Strength:

Power cleans 3-3-3-3-3
to
Heavy Squat Cleans
1-1-1-1-1-1-1

Metcon:

4x
40 double unders
30 KB swings 24/16kg
20 wall balls 20/16lb
10 ring push ups


Monday 14, March 2016

Warm up:

5 minute row
3x
15 pull ups
15 push ups
15 OHS

Stabilizer/Skill:
5x
10 strict pull ups
10 abs of you choice

Strength:

Max Effort Over Head Squat

20 minutes to work up to YOUR max effort single rep

Metcon:

Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb. = 142.5/87.5kg
6 burpees
5 cleans, 225 lb. = 102.5/67.5kg
5 chest-to-bar pull-ups
4 thrusters, 155 lb. = 70/42.5kg
4 muscle-ups
Post time to comments.

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.
He is survived by his wife, Katy; and two children, Abigail and Quinton.

Open Workout 16.3 Standards

Thursday, March 10, 2016

Thursday 10, March 2016

Warm up:

Same old fun we have been hitting all week

Skill:

TGU - 10 minutes get heavier

Strength:

Back squats

8-8-8-8 at 82.5%

Metcon:

4x
400m run
400 single jumps
400m row

Wednesday, March 9, 2016

Wednesday 9, March 2016

Warm up:

400m run
10 backwards lunges each side
10 toe touches
10 jump squats
10 PVC pipe pass throughs

Skill:

Turkish get ups 10 minutes

Strength:

Deadlift

8-8-8-8 at 82.5%

Metcon:

10 min AMRAP

1 rep =

Double Kettlebell clean
Double Kettlebell squat
Double Kettlebell press

AHAP one weight for all 3 moves

Tuesday, March 8, 2016

Tuesday 8, March 2016

Warm up:

400m run
10 backwards lunges each side
10 toe touches
10 jump squats
10 PVC pipe pass throughs

Strength:

Bench press

8-8-8-8 at 82.5%
Super set with
Strict wide grip pull ups
10-10-10-10

Metcon:

"The Chief"

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

5 Cycles of 3 Minutes Each
3 Power Cleans 60/42.5kg
6 Push-Ups

9 Air Squats

Monday 7, March 2016

Warm up:

400m run
10 backwards lunges each leg
10 toe touches
10 jump squats
10 PVC pass throughs

Skill/Stabilizer:

100 weighted v-twist

Strength:

Kicking your ass today!

12 min EMOM

Every minute increase the rep count by 2

Thrusters 42.5/32.5

Minute 1 = 2 reps
Minute 6 = 12 reps
minute 12 = 24 reps


Friday 4, March 2016

Thursday, March 3, 2016

Thursday 3, March 2016

Warm up:

10 min AMRAP

100 double unders
10 strict pull ups
10 OHS
10 burpees

Skill:

10 minutes HSPU

Strength:

Power cleans
5-5-5-5-5

Squat cleans
3-3-3-3-3

Metcon:

5x
30 kb swings 32/24kg
30 ring push ups
30 wall balls 20/16lbs

Wednesday, March 2, 2016

Wednesday 2, March 2016

Warm up:

10 minute AMRAP

100 double unders
10 strict pull ups
10 OHS
10 burpees

Skill:

10 minutes HSPU

Strength:

Back squats

7-7-7-7-7 at your 5 rep max weight PLUS 2.5kg

Metcon:

8 min AMRAP

8 push press
8 hang cleans
8 rack lunges
Three choices of weight to choose from
70/50kg
60/40kg
50/30kg

After the 8 minutes you have 8 burpees for every time you put the bar down - NO MATTER WHAT YOU WILL DO 24 burpees after your 8 minutes, becasue if you didn't put the bar down, you DIDN'T go HEAVY enough

Tuesday, March 1, 2016

Tuesday 1, March 2016

Warm up:

10 min AMRAP

Same as Monday remember this is a warm up focus on mobility, form and technique while getting the body ready to go

Skill:

This week will be a full week of Handstand push ups - 10 minutes

Strength:

Strict Press

7-7-7-7-7

at last weeks weight BUT ADD 2.5kg to this week

Metcon:

Going to try this again this week, had it scheduled for last Friday, but we have the Open upon us now :-)

"Prison Rules"

Thanks to the guys at RX Ropes for telling me about this little diddy

16 rounds at 15 seconds each = 4 minutes total for three movements, or rounds with a 1 minuite rest between "full rounds" or movements equals a total time of 14 minutes

Round 1 of 3

16 rounds at 15 seconds, every 15 seconds you complete

3 power snatch 42.5/30kg

Rest 1 minute

16 rounds at 15 seconds, every 15 seconds you complete

3 clean and jerks 42.5/30kg

Rest 1 minute

16 rounds at 15 seconds, every 15 seconds you complete

3 thrusters 42.5/30kg