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SATURDAY, SEPTEMBER 27

WARMUP

100 double unders or 500m row

3 rounds:

10 squat jumps

10 toes to bar

10 reverse burpees

20 second plank hold

WOD

800m run

21 wall balls

21 burpees

21 situps

400m run

15 wall balls

15 burpees

15 situps

200m run

9 wall balls

9 burpees

9 situps

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09/26/2014

Main - WOD


Warm-up


4 rounds of :15 sec each movement push ups air squats jumping jacks pull-ups 1:00 couch stretch each leg

Weightlifting


Go as heavy as possible, watch the clock for the full 3 second pause at bottom. Rest as needed.

Front Squat (Complete 3 sets of 3 w/3 sec pause at bottom)

Metcon


scale the double unders with 10 attempts and 225 single unders.

Metcon (Time)


1000m row 25 wall balls 20/14 15 thrusters 95/65 200 double unders 15 thrusters 95/65 25 wall balls 20/14 1000m row
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09/25/2014

Main - WOD


Warm-up


400m run 5 inch worms w/1 push up 10 banded good mornings 10 air squats 10 GHD back ext 10 GHD glute ham raise

Weightlifting

Deadlift (50 reps at 60% of 1RM)

Metcon


Rest as needed

Metcon (10 Rounds for time)


5X100m sprint 5X150m row
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09/24/2014

Main - WOD


Warm-up


1:00 calf stretch each leg 1:00 couch stretch each leg 50 double unders 40 cal row 10 PVC pass thrus 10 ring dips

Skill


15 minutes to complete the following skills: 3 rope climbs 10 alt weighted pistol squats (start light KB, barbell, or pvc) 5 muscle ups or transitions 5 strict HSPU 5 strict chest to bar

Metcon

Metcon (Time)


400m run 20 box jumps 24/20 20 alt pistols 20 wall balls 20/14 400m run
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09/23/2014

Main - WOD


Warm-up


2 rounds: 25 jumping jacks 10 ghd sit-ups 10 ghd glute ham raises 10 ghd ext 5-10 mins overhead mobility

Weightlifting

Power snatch + overhead squat (Establish a 1RM power SN + OHS)

Metcon

Metcon (Time)


5 rounds: 5 power snatch + 1 OHS at 60% 10 bar facing burpees rest 1:00
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09/22/2014

Main - WOD


Warm-up


30 cal airdyne Starting at the garage and ending at the cage, down and back for each movement: butt kickers high knees alternating high kicks broad jumps inch worm w/1 push up at bottom 1:00 ME double unders

Weightlifting


Each time you rack the bar complete 3 weighted pull-ups.

Bench Press (30 reps at 70% of 1RM)

Metcon


Scale the double unders with 3 attempts and 40 single unders.

Metcon (No Measure)


EMOM for 20 Odd: 30 Double Unders Even: 10 Heavy KB Swings 70/53
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09/19/2014

Main - WOD


Class times today are 6:00am, 7:00am, 5:30pm, and 6:30pm. No classes Saturday.

Warm-up


2 rounds: 25 jumping jacks 10 GHD sit ups 10 GHD ext 1:00 plank hold

Weightlifting

Shoulder Press (Establish a 1RM strict press)

Metcon

Metcon (Time)


20 chest to bar 30 shoulder to overhead 95/65 20 dips 30 HR push ups
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09/18/2014

Main - WOD


Warm-up


500m row 1:00 each arm ext. rotation PVC stretch 10 PVC pass thrus 10 PVC sotts press 10 air squats 2X:30 squat hold with a bar: 7 behind the neck push press 7 behind the neck jerks 7 overhead squats 7 drop snatch

Weightlifting


Each time you rack the bar complete 7 glute ham raises. If they are easy at BW add some weight by holding a plate if it doesn't compromise your form.

Overhead Squat (40 reps at 65% of 1RM )

Metcon


Rest as needed to maintain consistent split times. Choose a kettlebell weight you're comfortable with to do 10 fast reps. Switch arms every other round.

Metcon (Time)


8 rounds: 200m sprint 10 single arm OHS w/ kettlebell rest as needed
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09/17/2014

Main - WOD


Class times Friday 9/19 are: 6:00am, 7:00am, 5:30pm and 6:30pm. No saturday class this week!

Warm-up


2 rounds: 200m run 5 push-ups 10 wall squats 15 mountain climbers

Skill


15 mins to complete: 5 cartwheels right 5 cartwheels left 5 handstand forward rolls 3X max distance handstand walk 5 ring muscle ups

Metcon


Scale the bar MU with 2 attempts + 3 chest to bar pull ups

Metcon (AMRAP - Rounds)


25 min AMRAP With a partner: 400m run 100 sit-ups 75 wall balls 20/14 50 pull-ups 25 toes to bar 5 bar MU
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09/16/2014

Main - WOD


Due to the Outlaw camp we are hosting this weekend the only classes on Friday 9/19 are: 6:00am, 7:00am, 5:30pm, and 6:30pm.

Warm-up


50 jumping jacks 40 cal row 30 air squats 20 push-ups 10 thrusters w/bar

Weightlifting

Power Clean (Establish a 3RM power clean)

Metcon

Metcon (Time)


150 double unders rest 2:00 25 burpees rest 1:00 30 power cleans 135/95