Monday 10, June 2013

Skill:

Rope climbs - all week

*** Guy's skill work is here for a reason - we need to practice what we SUCK at! As well, as knowing that if you see it for a week you are going to see it real soon in a WOD - I would hate for you to ignore the skill work all week then comes up a workout with the movement in it, and you stand there looking at your coach for an alternate movement... WORK ON YOUR SKILLS!!!

Strength:

Back squats

3-3-3

*** We just came off of assessment week - where we should of found our 1 rep maxes for all our major lifts - if you did not, use this week to find it as our strength protocol changes next week and a true 1 rep max is going to be VERY beneficial to you!

Stabilizer:

100 old school sit ups

Metcon:

"Omar"
For time:
95 pound barbell Thrusters, 10 we did 45/35kg respectively
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
Post time to comments.

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Thursday 6, June 2013

Day 4	Max BW Bench Press		1 set	Men full BW/Woman 50% BW AMRAP
	Max Ring Dips		1 minute	Full ROM / Use any device
	Max HSPU		1 set	Full ROM / Use any device
	Max Double Unders		2 minutes	Count ONLY double unders
	Max Toes 2 Bar		1 minute	Full Range of Motion
	Row		2000m x 1	As fast as possible

Wednesday 5, June 2013

Day 3	Back Squat		1 rep	5-5-1 Max One Rep
	Max Ring Push Ups		1 minute	Full Range of Motion
	Max Strict Pull Ups		1 set	Full ROM / No Kipping
	Max L-Sit Hold		1 set	Record longest hold
	Max Handstand Hold		1 set	Record longest hold
	Run		1 mile	As fast as possible

Tuesday 4, June 2013

Day 2	Strict Press		1 rep	5-5-1 Max One Rep
	Max Box Jumps		1 minute	Use 20" box
	Max Knees 2 Elbows		1 minute	Full Range of Motion
	Max Pistol Squats		1 set	Full ROM/Each Leg/Use any device
	Run		800m x 1	As fast as possible
	Row		1000m x 1	As fast as possible

Monday 3, June 2013

Day 1	Deadlift		1 rep	5-5-1 Max One Rep
	Max Air Squat		2 minutes	Full Range of Motion
	Max Push Ups		2 minutes	Full Range of Motion
	Max Sit Ups		2 minutes	Full ROM / Abmat authorized
	Max Pull Ups		1 set	Full ROM / Kipping authorized
	Run		400m x 2	Record fastest time
	Row		500m x 2	Record fastest time

Assessment Week starts Monday

It is that time again...

I know 6 months already?

So this week every day is an assessment day - you will have a sheet and get through your movements everyday.

***** ALSO 8am class starts again this week!!!

Friday 31, May 2013

Skill:

Snatch

Strength:

Snatch

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

Stabilizer:

3x15 GHD sit ups

Metcon:

7x
7 power cleans 70/60/50kg men 50/40/30kg woman
100m sprint
7 jerks
100m sprint

****20 minute time limit

Thursday 30, May 2013

Skill:

Snatch work

Strength:

Back squats

5-5-5-3-2-5

Stabilizer:

4x
20 hollow rocks
20 v-ups

Metcon:

"Evil wheel Snake eyes"

Evil wheels 60/40kg
Bar burpees

always adds up to 11, so start with 10 evil wheels and 1 bar burpee, then 9 and 2 and so on until you end at 10 bar burpees and 1 evil wheel