5/16/2014 Who’s Curtis?…Oh YOU KNOW!!!

Fitness/Competiton

“Curtis Runs the Box”

Buy In 800m Run

21-15-9

Curtis P 95/6575/55

(Fitness—Power Clean, Lunge right, Lunge left, Press)

(Competiton—Squat Clean, Lunge rt, Lunge Lt, Press)

Box Jumps 24/20

Cash Out 800m Run

Rest EXACTLY 5 min

400m Sprint

5/15/2014 Backsquats…DB Situps?

Strength (Fitness ONLY)

Backsquats 4×5 @ 50% 1RM and up to a Heavy 5

Fitness

15 AMRAP

5 1 arm DB Situp (EACH ARM)

10 DB Strict press (Each arm Seated or Standing)

5 Box Jumps (10 Weighted Step ups Each Side)

200m DB Run/ 200m ROW (Rain Delay)

Competition

A. Backsquats 3 X 10-12 @ 50% 1 RM and Up

B. STrict HSPU for Max Depth 5 X 2-3

C. Weighted Pullups 3 X 5 w/ 15 sec rest after each rep

 

5/14/2014 Deadlift Day!!

5 Weeks went fast, Let’s pick up some Weight!

Strength 1 Rep Max Deadlift

3 @ 50%…3 @ 60%…2 @ 70%…1 @ 80%…1@ 90…1@ 100%…1@ 101+%

Fitness

10EMOM

5 KB Swings 53/35

3 Goblet Squats

Competition

10EMOM

Squat Clean and Split Jerk @ 70% 1 RM Clean (Perfect Form)

 

 

5/13/2014 20AMRAP Double Unders are BACK…Comp-OHS/Snatch

Fitness 20 AMRAP

50 Double Unders/3x Singles

10 Pushups

10 Toes To Bar

10 Airsquats (Perfect Depth/Height)

100m Row

Competition (Fitness+Comp WOD)

OHS 10-8-6-4-2

Hang Power Snatch 2-4-6-8-10

75/55  Light weight so try to go UNBROKEN through the OHS/Snatch SET.

CORE 4 Rounds of

25 Flutterkicks (1ct)

25 Scissor kicks (1ct)

5/12/2014 “Elizabeth” +ROW for Comp II+ MAX MU Comp III

Fitness/Competition I

“Elizabeth”

21-15-9

Squat Cleans 135/95

Ring Dips

Comp II

20 min Max Row for meters

Comp III

Attempt Max Muscle Ups UNBROKEN

Core

30 GHD/60 Straight leg situps

 

 

 

5/9/2014 Deadlifts and Clean and Jerk

Strength Deadlifts

4×8 @ 50%

Fitness

25-20-15-10

Wall Balls 20/14

Plate Press 45/35

Abmat Situps

Go Unbroken through all sets!

Competition

1 Rep Clean and Jerk

Cash out 45 Wall Balls UNBROKEN

5/8/2014 “Skinny Grace on a Bicycle” or Double PC/Burpee

Fitness

“Skinny Grace on a Bicycle “

10 EMOM

5 Clean and Jerks 75/55

20 Bicycles (2ct)

Competition

15-12-9

Power Cleans 115/75

Burpees

rest exactly 10 min

15-12-9

Power Cleans

Burpees

Goal is to get both WODs as fast as each other.

 

5/7/2014 ManMakers or “KAREN”

Strength Deadlifts

5×5 @ 55%

Fitness

MANMAKERS and RUN

8-7-6-5-4-3-2-1
ManMakers 30/20
200m Run

8 MM-run
7 MM-run
6 MM-run…
..1 MM-run..TIME.

Manmaker…Pushup, RT Row, Pushup, LT Row, Jump to Squat, Clean, Press

Competition

“Karen”

150 Wall Balls 20/14

Get a counter and track your sets

5/6/2014 “$4.99 All you can Eat…or…Slamballs/Abmats

Fitness 40-30-20-10

Slamballs 30/20

Abmat Situps

Mountain Climbers (4ct)

200m Run

Competition “$4.99 ALL you can EAT”

5RFT (30min Cap)

1000m/800m Row

15 Pullups

15 Thrusters 75/55

15 Burpees

Makeup Deadlifts 5×5 @ 65%

5/5/2014 Deadlifts…Frontsquats/Pushups/Run

Strength Deadlifts

5×5 @ 65%

Fitness WOD 4 RFT…20 min Cap

5 Front Squats 155/105…135/85…115/75

10 Bar Pushups

15 Bar Hops

400m Run

Competition WOD 20 AMRAP

5 Hang Squat Cleans 185/125…155/105…BE HEAVY!!!

1 Jerk w/ 10 Sec Overhead hold

10 Bar Pushups

400m Run

CORE

100 Flutterkicks (2ct) 

*5 Burpees for each time you break*