7/16/2014 Backsquats/KB-PushupEMOM

Fitness

A. Backsquats 4 reps x 6 sets 50% 1 RM and go up

B. EMOM Ladder

1 Kettlebell Swing 70/53/44/35 Pick # you can go AMERICAN

1 Pushup (Hr-perfect plank)

**Add 1 rep to each every min**

Competiton

A. Squat Snatch, build to a tough double – 5 sec reset b/t reps

B. Back Squat @ 20X1, 4 reps @ 75% RM x 6 sets, 3 min

C. GH Raises @ 50X0, 5-6 tough reps x 6 sets, 2 min – make them tough, adjust hand position, add load, etc.

D. Airdyne, 5 min @ 90% x 2, 5 min walk/rest – Go hard and steady

7/15/2014 10 min AMRAP rest 5 min 10 min AMRAP

Fitness/Comp

10 Min AMRAP

250m Row

15 Wallballs

20 Abmat/10 GHD

25 DU/75 Singles

rest 5 Min

10 Min AMRAP

200m Run

10 Thrusters 75/65/55/45/35…Pink a weight you can go 10 unbroken

10 Toes to Bar

25 DU/75 Singles

7/14/2014 WOD WARS…Power Clean/Burpees

Fitness

A. FB WOD WARS

15-12-9

Squat Cleans 70% Body Weight/50% BW

Bar Facing Burpees

B. Backsquats

4×4 at 75% 1 RM

C. 2 rounds of

10 DB Tricep Ext + 10 DB strict press Rt

10 DB Tricep Ext + 10 DB strict press Lt

Competition

A. Power Clean, work to a tough single

B. Back Squat @ 20X1, 4 reps @ 75% RM x 4 sets, 3 min

C. Romanian Deadlift @ 20X0, 10-8-6-4, 30sec

D. Burpees to 6″ OH, 10 reps per min x 7 mins

Fitness

Gritter

Bre               75#   6:58

Todd           140#   7:03

Scott           120#   9:12

Bill               125#   9:15

Whitt           135#   9:30

Seth            124#   9:35

Mike K.        150#   9:54

Anne             90#  10:20

Bryan          105#  11:02

Kelly OH      105#  11:39

Robin           105#  12:15

Carole         110#  15:18

Aaron          135#  15:19

Celeste         65#   7:59

Mandy           55#   8:12

Laura            65#   9:13

Jenny           75#    9:13

Daniel          75#    9:27

Hollie           65#    9:30

Millie            95#    9:46

David          115#  10:03

Brittany       35#    10:08

Miranda L.    75#   10:14

Melissa         75#   10:19

Marcos        100#  10:20

Steven S.    115#  11:24

Miranda C.   50#   12:18

Ewell           95#    12:53

Faulkner     115#  13:05

Steven B.     95#   13:25

Jacob          115#  14:08

Couch          95#   14:10

Sixone         85#   14:17

Couch         115#  14:39

Jeff               95#   15:38

Betsy           45#    22:09

Todd Jr.        22#    5:15

Sydney         35#    6:20

Hannah M     35#    8:46

Joe F             75#   12:25

Krista            40#   14:02

CBT  15#/AB/Run    10+1

Comp

Gritter

Clayton       265(10)   275    185    √

Brantley      235          275    185    √

Jake            255(20)    275    185    DNF

Van             210           220    185    10rds

Carole         130           115    115    √

Steven G.    185           180

Charlie         195           250

Shawn         185           205    185

Hal               195           185    185 

Nat               200           215    235

Todd             255           295    245

BM                195           205    185    DNF

7/11/2014 “The HBIC”

Happy Birthday Anne!!!  You ROCK!

“The HBIC”

5 rounds of

4 CTB Pullups

5 Airsquats

REST 1 MIN

5 rounds of

4 Bar Pushups

3 Hang Cleans

2 Front Squats

1 Thruster

REST 1 MIN

REPEAT Pullup-Airsquats

REST 1 MIN

REPEAT Barbell WOD

CORE

HOLLOW ROCK from COMP

Competition

A1. CGBP @ 22X1, 4-4-2-2-2, 1:30 min

A2. Weighted Ring Rows @ 22X0, 4-6 tough reps x 5 sets, 1:30 min 

B1. Push Press @ 30X0, 4-6 reps x 5 sets, 1:30 min – fast off rack, control eccentric

B2. Toes to Bar, 12 reps x 5 sets, 1 min

C. Hollow Rocks, 10 sec movement x 10 sets, 20 sec rest

Fitness

Gritter

Coby         135   12:09

Cooper      105   13:02

Bobby        150   13:34

Kelly OH     95    14:14

Aaron        115   14:19

Seth          115   14:30

Steve S.    115    14:35

Clayton     150    14:44

Bre             65     15:05

Faulkner    115    15:28

Laura         85     16:28

Kara           85     16:30

Ewell          95     16:45

Robin         95      17:18

HBIC          85      17:20

Bryan        95       18:46

Carole       105     20:50

Eleanor       75     14:22

Marcos      105     14:28

David         115     15:12

Jenny          85      15:35

Haley          65      16:10

Kathy          55      16:22

Caroline      55       17:00

Jeff              95      18:03

Josh            95       18:30

Tyler            95       19:20

Sydney        45       17:07

Krista          45       20:17

John(1st WOD) 5#  19:09

Comp

Gritter

Van

Jake

Charlie

Hal

Steven G.

Mike K.

Buddy

7/10/2014 Deadlifts…Front Squats

Fitness

A.  Buy In 1500m Row

21-15-9-3

Deadlifts @ 125%BW/100%/75%

25 Double Unders/75 singles

Cash Out 800m Run

B.  Front Squats @ 40X1, 4 reps @ 75% RM x 4 sets

Competition

A. Split Jerk, 1 rep per min x 10 mins – 5 min @ 75% 1 RM CnJ, 5 min @ 85% – focus on speed under bar

B. Front Squat @ 40X1, 4 reps @ 75% RM x 4 sets, 3 min

C. Romanian DL @ 30X0, 12 x 4 sets, 1:00 rest

D. Rowing, 10 min @ increasing pace – start @ 75% pace, increase to 90% pace, damper 10

Fitness

Gritter

Bre              105     17:46

Jenny          155/s  19:37

Faulkner     185     20:38

Marcos        195     20:57

David          216     21:01

Miranda      160      22:08

Josh Y.        195     23:05

Kelly OH      115    16:42

Caroline       85     19:26

Laura          100    19:44

Ewell          165     20:15

Phil        165/row  20:30

John           135    21:35

Richard F.   125    22:19

Sixone        125    24:20

Melissa       115    24:50

Lauren       105    26:34

Jeff             135    27:35

Hal            230     15:02

Charlie      225     20:00

Coby         255     20:25

Kara          125     20:30

Jacob        245     22:30

Millie          140     22:34

Bobby   285/185   22:44

Mandy        140   23:47

Jade          195    25:00

Kelly         85/s    30:15 

Betsy      100/s    30:23

Comp

Gritter

Eleanor

Clayton

Andrew

Jake

Mike K.

Todd

Van

Steven G.

Coby

Buddy

Nat

7/9/2014 Row Intervals…CORE!

Fitness

A. 7 intervals Row 30on/30off, Lowest Cal row counts!

B. 20 AMRAP

20 Abmats situps

20 Mtn Climbers (2ct)

5 Burpee + Pushup

:30 second Plank

20 Flutterkicks (2ct)

200m Run

Competition 

REST DAY.  Stretch, Mobility, or Fitness WOD at 50%

Fitness

Gritter          A.     B.

Scott          11      6+43

Hal             13      6+15

Dane          12      6+12

Van            12      6+6

Cole             7      6+5

Kathy           8      5+26

Bre               6      5+14

Cooper         9      5+14

Bryan         11      5+2

Steven G.   10      5

Carole          8      5@20:03

Ewell            7      5@20:03

Gary             9      5@20:06

Bill              10      5@20:20

Jake           15      5@20:24

Garrett         9      5@20:26

Butler           9      4+65

Seth           10      4+44

Miranda L.    9      4+43

Lauren         8      4+40

Melody         7      4+26

Faulkner    13      4+19

David           9      4+12

Clayton      12      4+6

Steve S.     11      4+6

Robin           7      4+1

Laura          7      4@20:50

Sixone      10      3+45

Jacob        10      3+44

Alix              8      3+40

Krista          7      3+40

Burton         9      3+14

Richard        8      2+45

7/8/2014 Strict Press…Slamballs!

Fitness

A. Strict Press 3-5 reps x 5 sets @ 30X1

B. 10 EMOM

1 Burpee on Slamball

5 Slamball 40/30/25/20

4 Overhead Lunge Steps

3 Goblet Squats

***at the 10:00 mark 1 min MAX Overhead Walking Lunges***

Competition

A1. Press @ 20X0, 4-6 reps x 5 sets, 1:30 min

A2. Legless Rope Climb to 15ft, 1 rep x 5 sets, 1:30 min – no legs on lowering either

B1. Kipping HSPU to Deficit, 4-6 tough reps x 5 sets, 1 min

B2. Chest to bar cluster, 6.6 x 5 sets, 1 min

C. 50 DB Renegade Rows for time @ 50/hand –

7/7/2014 1 EYED WALLBALLS…SNATCH!

Fitness 

A. 25 Wallballs with 1 EYE CLOSED

B. 3×5 Hang Power Snatch, Get Heavy, Don’t touch ground for 3

C. 5 RFT

10 Hang Power Snatch @ 75% of A

50 Double Unders/150 Singles

5 Back Squat (up and over to finish ONLY)

Competition

A. Above Knee Hang Squat Snatch, work to a moderately tough triple – no dropping

B. Back Squat @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min

C. GH Raises @ 50X0, 6-8 tough reps x 5 sets, 2 min

D. Airdyne/Rowing 3 min @ 90% x 3 sets, 3 min walk/rest

7/3/2014 LOW%…HIGH Volume

Fitness

5 min @ 75%:
Row 150m
10 Air Squats
REST–3 min
5 min @ 75%:
10 Box Jumps – 24″ – step down
3 Ring Dips
REST–3 min
5 min @ 75%:
Row 150m
10 Walking Lunges
REST–3 min
5 min @ 75%:
10 box Jumps – 24″  – step down
5 Push-ups 

Competition

5 min @ 75%:
Run 200m
5/arm KB Snatch @ 16kg
REST–3 min 
5 min @ 75%:
Row 150m
10 Air Squats
REST–3 min
5 min @ 75%:
10 Box Jumps – 24″ – step down
3 Ring Dips
REST–3 min
5 min @ 75%:
Run 200m
10 KBS – 20kg
REST–3 min
5 min @ 75%:
Row 150m
10 Walking Lunges
REST–3 min
5 min @ 75%:
10 box Jumps – 24″  – step down
5 Push-ups 

7/2/2014 Power Clean 1Rm/Deadlift-Sprint

Fitness

A. 20 min to get HEAVY SINGLE

B. 10EMOM

1 Deadlift @ A. Weight

5 Bar Pushups/HR Pushups w/ 1 Second Pause at top

Comp

A. Power Clean Cluster, 1.1.1 – build to a tough set

B. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 3 min

C. Romanian DL @ 40X0, 6-8 reps x 4 sets, 2 min – lower until plates get about 2-3″ off floor – start @ 225lb

D. Burpees to 6″ OH, 8 reps per min x 10 mins