Wednesday 11, November 2015

Warm up:

3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups

Skill:

Seated L hold
Parallet L sit
Bar L sit

Strength:

Back Squats
10-8-6 warm up
2-2-2-2-2 @95% of your 1 rep max

Metcon:

"Three Wise Men"

The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their home gyms across the country on Wednesday, November 11th.
We kicked off the campaign for our veterans with a special tribute event on the deck of the USS Midway in San Diego, California on October 18, 2014. This year, we are back and hosting the Tribute event back on the Midway on Nov 7th, then around the nation on Nov 11th. These warriors fought for our country, now it is our turn to fight for them.

The Workout

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Tuesday 10, November 2015

Warm up:

3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups

Skill:

Seated L hold
Parallet L sit
Bar L sit

Strength:

Deadlifts

10-8-6 warm up
2-2-2-2-2 @95% of your 1 rep max

Metcon:

50 1 1/2 sit ups weighted
15 push ups
1 minute plank
50 mountain climbers each side
15 push ups
1 minute plank
50 double KB sit ups
15 push ups
1 minute plank
50 four count flutter kicks
15 push ups
1 minute plank

Monday 9, November 2015

Warm up:

3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups

Skill:

Seated L hold
Parallet L sit
Bar L sit

Strength:

Max effort Monday
10 minute EMOM
3 push press
*add weight every minute

Metcon:

7x
7 power cleans 42.5/32.5kg
7 thrusters
7 bar facing burpees

Friday 6, November 2015

Warm up:

1 minute each

Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges

Skill:

10 minutes mobility

Strength:

Bench press
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max

Metcon:

1 mile sled pull 80/60kg

Thursday 5, November 2015

Warm up:

Yes it is still the same 5 minutes for the week

Skill:

10 minutes mobility - I don't know about you, but I need this after yesterday

Strength:

Back squats
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max

Metcon:

3x
10 tire flips
600m run

Wednesday 4, October 2015

Warm up:

1 minute at each station

Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges

Skill:

10 minutes of mobility - some of you have been AWESOME at this so far this week, working on tight areas, soreness, asking coaches for things to work on or with for these areas, and some of you have not been using this 10 minutes to your advantage as an athlete. As one of the tightest unmobile people in the gym, I can tell you USE THE TIME, make time every day for mobility. In the long run it is better for you than the weights we throw around, why you ask? Because if you aren't prepared to lift and be agile, you get injured!

Strength:

Deadlifts
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max

**** Do not "bounce" the weight off the floor to get your next rep - its ok to set yourself and prepare for the next lift, bouncing the weight is only going to cause you to have to "catch" the weight 3 inches off the ground, causing you to add undue "stress" to your back, glutes, hamstrings, and even shoulders

**** Yes it is heavy, but FINISH the lift. A deadlift is from the ground to lock out at top, and back down. Unless you are seeing stars, or the lights are closing out, follow your lift back to the ground maintain form and get STRONGER.

Metcon:

Weight Lifting Wednesday - what???? Another WTF moment for the week HAHAHAHAHA

Basically what you read is what you are getting on Wednesday for the next few weeks - a barbell with weight on it.

28 front squats 80/60kg
30 push press 65/45kg
58 thrusters 50/35kg

* at every 1 minute mark during front squats 2 burpees
* at every 2 minute mark during push press 6 jump lunges

I am not going to lie - this workout was a rough one for sure!

Tuesday 3, November 2015

Warm up:

1 minute at each station

Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges

Skill:

10 minutes mobility

Strength:

Strict Press
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max

Metcon:

Partner WOD - I know another curve ball

Partner 1
50 wall balls 20/16lb
Partner 2
50 burpees

AND SWITCH - if one partner is done before the other single jump ropes till you can switch

Then

10x200m sprint - 5 rounds each partner

Partner 1 sprints 200m
Partner 2 holds squat position

Switch

Monday 2, November 2015

It is November already - ahhhhh where did the time go???

Warm up:

Something a little different this week
1 minute at each "station"

Battling rope
Box step ups
Jumping pull ups
Push ups
Lunges

Skill/Stabilizer:

All week you have 10 minutes of mobility work to do!

Strength:

Again this month is already throwing some curve balls

10 minutes to work on

Hang cleans - to a squat clean

10 minutes

Max effort 3 rep max on Front squats (you need this number this week)

Metcon:

"Cindy Squats"

15 min AMRAP

5 pull ups
10 push ups
15 air squats
***Every 3 rounds of the above completed you will perform
5 front squats at 80% of your 3 rep max you found today