Friday 30, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Snatch

Clean and jerk

Front squat

5 minutes each - HEAVY single

Metcon:

21-15-9

1 1/2 thrusters 42.5/30kg

Calorie on the bike

Toes to bar

Thursday 29, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Power snatch 5x2

Power clean + power jerk 5x2 (1+1)

OHS 3x3 @ 70%

*** all of these need to be at a challenging weight

Metcon:

30 burpees

10 burpee pull ups

30 plank jacks

10 three count burpees

30 burpees

10 burpee box jumps

Wednesday 28, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Snatch 5x2 @ 70%
Snatch pull 3x3 - heavy
Front squat 3x3 @ 80%

Metcon:

Annie Goes Up and Down

50-40-30-20-10-20-30-40-50

Double unders
Sit ups

Tuesday 27, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Clean and jerk 5 x 2+1 @ 70%
Clean pull 3x3 heavy
Back squat 3x5 - challenging weight

Metcon:

"Incredible Hulk"

20 minute AMRAP

5 deadlifts
5 hang cleans
5 front squats
5 push press
5 back squats

55/35kg
Shooting to do each round unbroken

Monday 26, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow holds 3 second each
25 handstand kick ups
25 air squats
Down an back duck walks

Strength:

16 minute EMOM

Odd minutes : 15 hang squat cleans 42.5/35kg
Even minutes : 20 calories airdyne

Metcon:

4x
25 KB swings 32/24kg
10 pull ups
25 evil wheels

Friday 23, September 2016

Warm up:

Fish game
3x
10 pull up
10 push ups
10 back extensions

Skill/Stabilizer:

5x
30 second hollow hold
30 second toes to bar
30 second chin over bar
30 second knees to elbow

Strength:

Clean and jerk
Work p to a heavy single

Metcon:

3-6-9-12-15-18-21-18-15-12-9-6-3

KB swings 32/24kg
Wall balls 20/16lb
Box jumps 24 inch

Thursday 22, September 2016

Warm up:

Fish game
then
3x
10 pull ups
10 push ups
10 back extensions

Skill/Stabilizer:

Clean skill work of coaches choice

Strength:

Clean - working up to YOUR max singles
Catch in the hole
Heavy singles

Metcon:

Tabatta Something Else

21 Wednesday, September 2016

Warm up:

Fish game
then
3x
10 pull ups
10 push ups
10 back extensions

Skill/Stabilizer:

Snatch skill work

Strength:

Snatch - singles building up to YOUR max
15 minutes
Catch in the hole

Metcon:

16 minute EMOM

Even  10 power clans 42.5/30kg
Odd 10 burpees

20 Tuesday, September 2016

Warm up:

Fish game
then
3x
10 pull ups
10 push ups
10 back extensions

Skill/Stabilizer:

5x
30 second hollow hold
30 second plank
30 second plank jacks
30 second up downs

Strength:

Front squats
15 minutes to find 1 rep max

Metcon:

12 min AMRAP

2-4-6-8-10-12...

Front squats
Shoulder 2 overhead 60/42.5kg

19 Monday, September 2016

Warm up:

Fish Game
Then
3x
10 pull ups
10 push ups
10 back extensions

Skill/Stabilizer:

10 minutes snatch and clean movement pattern of coaches choice for metcon

Strength:

12 min EMOM

Odd - 3 hang snatch / 3 burpees
Even - 3 hang clean and jerks / 3 burpees

Metcon:

4x
400m run
400 sinlge jumps
400m row

Friday 16, September 2016

Warm up:

400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS

Skill:

Jerk technique

Strength:

Jerks 3-3-3-3-3-3-3

Metcon:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders

***If you dont complete a round, you must start over from the top of that round

Thursday 15, September 2016

Warm up:

400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS

Stabilizer:

50 hollow rocks
50 evil wheels
50 four count flutter kicks

Strength:

Back squats 8-8-8-8-8

Metcon;

1000m row
then
5x
20 wall balls
10 dips
then
800m run

Wednesday 14, September 2016

Warm up:

400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS

Skill:

Clean skill

Strength

Clean 3-3-3-3-3
Jerk 5-5-5-5-5
Mountain climbers - 50 each side

Metcon:

Bear Complex

Tuesday 13, September 2016

Warm up:

400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS

Skill:

Snatch skill work

Strength:

Snatch 3-3-3-3-3

Snatch grip high pull 8-8-8

Hanging knee raise 15-15-15

Metcon:

4x
10 KB swings AHAP
15 KB swings
25 KB swings
50 KB swings

Monday 12, September 2016

Warm up:

400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS

Skill/Stabilizer:

50 double KB sit ups

Strength:

12 min EMOM
every 30 seconds
5 SLDL 80/60kg

Metcon:

Fight Gone Bad

3x 5 minute EMOM with a 1 min rest between rounds

Minute 1 Wall ball AMRAP
Minute 2 Sumo deadlift high pull AMRAP
Minute 3 Box jumps AMRAP
Minute 4 Push press AMRAP
Minute 5 Row for calories

Tuesday 6, September 2016

Warm up:

2 min air dyne or rower
then
50 PVC dislocates
25 walking lunges each side
50 ball slams - 14lb med ball - blue ones

Skill:

Go over movements and variations for today's workout

Strength:

Long WOD today, its a new HERO WOD sadly

Metcon:

Nickman

With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35-lb. weighted pull-ups, 10 reps
55-lb. dumbbell power snatches, 20 reps, alternating arms

Post time to comments.

---

U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family.

LABOR DAY - OH MY GAWD - WE ARE CLOSED

Sorry guys, I need a few days to recharge and go see my son, watch him play some ball, and love on my fiance!

See you Tuesday same Bat Chanel, same Bat Time!

Friday 2, Septemeber 2016

Warm up:

3x
100 single jumps
20 med ball slams 20 lb red ball

Skill:

Jerk progression

Strength:

Push jerks 3-3-3-3-3
Then you will super set the following 2 movements
Good morning 6-6-6-6-6
Weighted sit up - ball or plate locked out at all times 15-15-15

Metcon:

100 double unders
30 shoulder 2 overhead 60/40kg
20 front squats
10 bar muscle ups
20 front squats
30 shoulder to overhead

Thursday 1, Septemeber 2016

Warm up:

3x
100 single jumps
20 ball slams - red med ball 20lbs

Stabilizer:

4x
25 evil wheels
25 hollow rocks
25 v-twists

Strength:

3 second pause back squats at 70%

6-6-6-6-6

Metcon:

EMOM
6x or 12 minutes
20 calorie air dyne
10 renegade rows 35/25lbs

Wednesday 31, August 2016

Warm up:

3x
100 single jumps
20 ball slams - red med ball 20lbs

Skill:

Clean Skill Movement
6 reps of each

Mid shin to 3 second pause
Mid shin to clean pull
Mid shin to power clean
Md shin to full clean
Front squats
Power jerk
Split jerk

Strength:

Full clean 3-3-3-3-3

Thes after the clean work you will super set the following

Front squat 6-6-6-6-6

Back extension 15-15-15

Metcon:

30 hang cleans 70/50kg

30 bar over burpees

200m run

20 power cleans

20 bar over burpees

400m run

10 hang cleans

10 bar over burpees

600m run

Tuesday 30, August 2016

Warm up:

3x
100 single jumps
20 ball slams - red med ball 20lbs

Skill:

Snatch Skill Movement
6 reps of each

Mid shin to 3 second pause
Mid shin to snatch pull
Mid shin to power snatch
Md shin to full snatch
Over Head squats

Strength:

Full snatch 3-3-3-3-3
Then after snatch work you have a super set of
OHS 6-6-6-6-6
Weighted sit ups - double kettle bells 15-15-15

Metcon:

21-18-15-12-9-6-3

Power snatch 55/35kg
Calorie row

Monday 29, August 2016

Warm up:

3x
100 single jumps
20 ball slams - red 20lb balls


Skill:

Going over all the movements and variations for today's WOD

Strength:

None today, we are hitting the WOD hard for Monday

Metcon:

DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
  10 wall-ball shots
  1 rope ascent

Post time to comments.

---

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.