Monday 25, September 2017

Warm up
3 minute jump rope
3x15
PVC Sampson stretch
Leg swings each side front to back and side to side
PVC pass throughs

Ready
4x EMOM
1 minute 3rd world squat
1 minute deck squats

Strength
Front Squat
5-5-5-5-5

Metcon
Dustin B-Day
24 min AMRAP
9 thrusters 60/40kg
Every other round switch between
25 Ring dips
25 Sit ups
*TOP of every three minutes
1 rope climb (workout starts and ends with 1 rope climb)

Friday 22, September 2017

Warm up
3x
100 double unders
10 pull ups
10 push ups
10 OHS

Ready
5 min Burpees

Bear Complex

5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
If you are done with this under 20 minutes YOU DID NOT GO HEAVY ENOUGH - if on your last set you "don't feel like you are going to shit yourself or not stand up - you didn't go heavy enough!" Carly Wood 6am BBCF

Thursday 21, September 2017

Warm up
3x
100 double unders
10 pull ups
10 push ups
10 OHS

Ready
6 min EMOM
9 hanging leg raise
6 knees to elbows
3 toes to bar - strict if you can

Strength
Back Squat
Week 3 cycle 2
5-3-1+
75/85/95% of your 90% - you added 5kg this cycle

Metcon:
50 burpees
50 squat jumps
50 outside mountain climber - foot is planted on the outside of your hand - 1 to each side = 1
50 four count flutter kicks
50 squat jumps
50 burpees

Wednesday 20, September 2017

Warm up
3x
100 double unders
10 pull ups
10 push ups
10 OHS

Ready
5 min AMRAP
EVIL WHEELS

Strength
Week 3 Cycle 2
Strict Press
5-3-1+ at 75/85/95% of your 90% of your 1 rep max - you added 2.5kg this cycle

Overhead Squat
3-3-3-3-3
at 65-75-85-90-95% of your 1 rep max

Metcon
7x
3 G2OH 70/50
6 Over the bar burpee
12 Front rack lunges - 6 each side

So this one was literally a bend over and FYOF kind of day!!

Tuesday 19, September 2017

Warm up
3x
100 double unders
10 pull ups
10 push ups
10 OHS

Ready:
6 min AMRAP
5 push ups
6 burpees
7 tuck jumps

Strength
Week 3 Cycle 2
Deadlift
5-3-1+ at 75/85/95% of your 90% - you added 5kg this cycle

Metcon
5-10-15-20-25-20-15-10-5
row for calories
wall balls 20/16lb
20 minute time cap
When more than 6 people - treat this as a partner WOD - so if you are still on the rower HURRY YOUR ASS UP

Monday 18, September 2017

Warm up:

3x
100 double unders
10 pull ups
10 push ups
10 OHS

Metcon:

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Friday 15, September 2017

Warm up
400m run
3x
10 downward dog push up
10 ring rows
10 jump squats

Ready
8 min EMOM
Odd - 30 crunches
Even - max rep jumping jacks

Strength
Cycle 2 Week 2
Back Squat
3-3-3+ at 70/80/90% of your 90%

Metcon
10-9-8-7-6-5-4-3-2-1
Power cleans at 3/4 body weight
Box jumps 30/24in

Thursday 14, September 2017

Warm up
400m run
3x
10 downward dog push up
10 ring rows
10 jump squats

Ready
6 min EMOM
Odd - 10 jump squats - don't forget the squat
Even - Duck walk

Strength
Clean and Jerk
15 minutes
Starting at  42.5kg/30kg
Keep adding weight to get to the max - use your time wisely

Metcon
8 min EMOM
Odd - 15 burpees
Even - 25 KB swings 24/16
2 min rest
8 min EMOM
Odd - 10 burpees
Even - 15 goblet squats 24/16