6/17/2014 Man Makers…MAP

Fitness

800m Run

500m Row

5 rounds of

5 Man Makers 30/20

200m DB Carry (1db)

2/arm Turkish Getups

Competition

MAP Low %’s – high volume
Run 5 min @ 50%
Row 5 min @ 50%
Airdyne 5 min @ 50%
+
3 min rest
+
15 min @ 75%:
100 Jump Rope Singles
3/arm TGU’s @ 16kg
+
3 min rest
+
15 min @ 75%:
50ft Bear Crawl
15 Unanchored Sit-ups
50ft Walking Lunges
15 Back Extensions
+
3 min rest
+
Run 5 min @ 50%
Row 5 min @ 50%
Airdyne 5 min @ 50%

Fitness

Gritter              Time

Hal         30      20:03(dbl carry)

Greg H.   30     20:28(dbl carry)

Steven G.  30   20:56

Erin        20      21:30

Jenny     20      21:55

Kelly OH  20     22:42

Scott      30      24:50

Cole       30      25:25(dbl carry)

Seth       30      26:02

David      30      26:16

Steve S.  30      26:54

Jessica    20      27:58

Bryan      30      29:30

Jacob      30      32:10

Steve B.  20      22:00

Bill          20       22:18

Bre         15       23:17

Andre     20       23:27

Aaron      25      24:37

Katie       15      25:48

Millie       15       26:47

Ryan        20     27:10

Mandy     15      27:20

Anne       15      27:19

Richard F.  15    28:50

Josh Y.     20     29:10

Ava          10     29:15(3rds)

Jeff 20/Burpees 29:25

Sydney Sit↑      29:30

Melissa   15      30:47

Sixone     15     33:00

Richard Mc.  15/Row/Run  35:30

Emily        15     Ab/Row/MM

Comp

Gritter

Clayton

Brantley

Jake

Jeff H.

Carole

Van

Buddy

Todd

Mike K.

6/16/2014 Happy Birthday Couch

Happy Birthday to our world traveler Couch!

Fitness

A.  Overhead Squats 5 x 5 Start 45/35 and Go Up 

B. 4 Rounds 30 ON-30 OFF

Power Cleans 95/65

Abmats

Push Press

Burpees

Try and hit the same numbers every round!

Competiton

A1. Push Press @11X1, 3-3-2-2, 1:30 Rest (From the Ground)

Start 60% 1 RM (No Push Jerking)

A2. Legless Rope Climbs 1 x 4 no legs on lowering if possible

B1. Kipping HSPU  5 x 4 sets 1:00 rest 45# Plate

B2. Chest to Bar Cluster 6.5.4 x 4 sets 1:00 rest

C. 21-15-9 for time

Rt Arm DB Row @ 75# (Place knee on bench, keep back straight)

Lft Arm DB Row @ 75#

Hand Release Pushups (LEGIT PLANK)

Fitness

Gritter             Reps

Kelly OH RX     269

Greg     RX       261

Scott    RX       230

Anne    RX       216

Erin      RX       216

Jacob   RX       213

Butler   RX       204

Bill        RX       199

Steve S.  RX    199

Marcos  RX      198

Bryan   RX       196

Jake     RX       196

Seth     RX       196

Jessica  RX      195

Millie      RX      189

Miranda L.  RX  186

Eleanor   RX     183

Melody   RX      178

Melissa  RX       172

Craig    RX        170

Lane     RX        170

Josh Y.  RX        160

Laura   RX         140

Krew    RX         125

Todd jr  15         258

Mandy    55        211

Katie                  200

Sixone   55        198

Burton   65        184

Couch    95        184

Sydney 35/burpee  177

Chase     65        176

Phil        75        153

Richard  75         146

Ava        55        130

Betsy     35        120

Comp

Gritter

Brantley   135  195/265  195/205 A2/B2

Clayton  160/135  205/125 A2/B1/B2

Eleanor

Greg   4:17@55#

Shawn  4:01@55#

Mike K.  225, √, √,3:22@75#

Todd  225, √, √, 3:17@75#

Nat                      3:41@55#

Steven G.            3:47@55#

Carole                 6:08@45/35#

Van                     3:49@55#

Buddy                  9:50@45#

6/13/2014 Friday the 13TH!!!

Fitness

 1200/1000m ROW Buy In

5 rds of

30 Floor Press 45/35

20 Flutterkicks (2ct plate Pressed)

10 Burpee to Plate Touch

2 Lap Plate Carry

800m Run Cash Out

Competition

A. Squat Snatch 10 EMOM @ 80%

B. Power Clean. Split Jerk. BTN Split Jerk 1.1.1 x 6 Sets 1:30 Rest

3 sets @ 60%

3 Sets @ 70%

C1. CGBP @ 20X1, 2 reps x 3 sets 1:30 Rest

C2. Pendlay Rows 22X0, 3 reps x 3 sets 1:30 rest

Heavier than last week

D. Row Sprints 25 secs ALL OUT x 5 sets, 3:30 Rest

**First set should be highest…CRANK IT**

Fitness

Gritter            Time

Shawn  RX     21:58

Kelly OH  RX   23:21

Bill  RX            24:00

Scott  RX        24:16

Butler  RX      26:10

Jenny  RX      27:06

Steve  RX      28:03

Mandy  RX     28:15

Bryan  RX       28:34

Melissa  RX    29:50

Dave  RX        30:00

Burton  RX     32:35

Betsy  RX       45:10

Sydney           21:59

Craig  35        26:15

Gary  35         26:20

Erin  25          26:38

Kari  25          27:35

Chase  35      29:06

Ryan  35        30:43

Richard  25    33:09

6/12/2014 ICAN Tester!!

Fitness/Competition

ICAN GAMES TESTERS

4 min AMRAP

1 Power Clean 135/85, 115/75, 95/65

1 Shoulder to Overhead

1 Backsquat

***Add 1 rep each time***

REST 5 Mins

11 min AMRAP

20 Pistols/ 40 Airsquats

20 Ground to Overhead 115/75, 95/65, 75/55

20 Bar Facing Burpees

60 Double Unders/180 Singles

6/11/2014 Deadlifts/15 EMOM…HEAVY COMP

Fitness

A. Deadlifts 5×2@50%, 4×2@60%, 3×2@70%, 2×2@80

B. 15EMOM

1 Deadlift @ 80%

5 Slamballs 40/30/20

20 Flutterkicks (2ct)

Competition

A. Deadlift 1×5 start @ 90%

B.  Kipping HSPU Extra Depth 20X0, 2-3 reps x 5 sets

C. Back Squats 4-6 reps x 3 sets Start at 80%

D. Weighted Supinated Chin-up Cluster 20X0 2.2 x 3 sets

Gritter        Weight

Aaron           175/30

Alix               195/20

Angela          125/20(xfit gwinett)

Ava               125/20

Betsy            155/20

Bill                225/30

Brantley       345/30

Bryan           215/30

Carole          175/20

Caroline       185/165/20

Chase          165/20

Eleanor        145/20

Erin              195/25

Ewell            165/30

Greg H.         225/30

Jacob            315/–

Jeff               135/30

Jenny           175/20

Jessica         175/20

Kristi             155/20

Laura           145/20

Lauren          200/30(xfit gwinett)

Marcos          275/30

Melissa

Melody         165/20

Millie             155/20

Miranda        200/20

Mitchell         185/30

Phil               155/25

Richard         115/20

Rod               245/30

Ryan             215/30

Scott            225/40

Steve S.       240/30

6/10/2014 Jakes B-Day=KING KONG…Fitness HPC/PP/Run…Heavy Comp

Happy Birthday Jake!

He wants KING KONG

3 RFT

1 Deadlift 450#

2 Muscle Ups

3 Squat Cleans 250#

4 Hand Stand Pushups

Fitness

10-1/1-10

Hang Power Cleans (Baller 135/85, RX 95/65)

Push Press

200m Run

10 HPC-1 PP-200m Run

9 HPC-2 PP-200m Run

8 HPC-3 PP-200m Run…

Competition 

A. Quickly build to a 1 RM Full Snatch

B.  Squat Clean + Split Jerk 1.3  build to a heavy set.

Squat Clean+ Split Jerk+ Split Jerk + Split Jerk

C. Squat Clean Front Squat 2.1 Build to a heavy set.

Squat Clean, drop-rest 5 sec, Squat Clean + Front Squat

try and hit 85%+ of you 1 RM Squat Clean

D. Below the Knee Hang Squat Snatch + Snatch Balance 1.1 x 10 EMOM

all at 95/65

E. 10 sets of 90 sec Airdyne. 45 sec 75%/45 sec 50%

Fitness

Gritter

Jake *KING KONG*   9:14

Erin        85   18:45

Carole    85   25:42

Shawn  135   26:02

Jacob    135   27:20

Miranda  85   28:15

Anne     85     28:25

Hal       RX      13:40

Scott    RX      16:34

Jenny   RX      18:25

Marcos  RX     18:30

Caroline  RX   18:44

Greg H.  RX     18:51

David   RX       19:02

Seth     RX      19:50

Craig    RX      19:57

Jessica  RX     22:01(kid min 3min)

Couch   RX     22:05

Katie    RX      22:06

Ryan    RX       22:17

Bryan   RX       22:29

Lane    RX       23:27

Steve S.  RX    23:27

Laura   RX       23:50

Mandy   RX      24:12

Josh Y.  RX      24:22

Jeff       RX       25:27

Millie     RX       26:03

Mitchell  95/65  22:15

Richard F.   65   17:00 *Pukie*

Steven B.   65   17:53

Chase      65     18:42

Erin        45       22:08

Richard M.         25:08(row100m/20db)

Sydney              15:30(row100m/10db)

Comp

Gritter

Greg

Alix

Kat

Mike K.

Van

Nat

Steven G.

Buddy

Eleanor 105# SQ CL PR

6/9/2014 WB/AB/DU…Front Squat + Bear Crawls and Singles?

Fitness

A.  4×4 Front Squats (fromt the floor)

95/65 and UP.

B.  30-20-10

Wall Balls (extra deep)

Abmats

Double Unders x 2/ Singles x 5

rest 2 min

25 Toes to Bar (PERFECT REPS)

Competition

A. Quickly build to HEAVY Front Squat single

B. BTN Lunge Steps 3/leg x 4 sets rest 1:30

start at 135/85

C. 3 rds of

1:00 Shuttle run (sidewalk to street)

:30 rest

1:00 Row (1:45/2:00 pace)

:30 rest

+

5 rds of

50 ft. Bear Crawl (rack to rack)

100 Singles

+

3 rds

1:00 Airdyne 75%

:30 rest

15 Back Extension

15 Airsquats

Fitness

Gritter

Mike   RX        6:26

Scott   RX       9:36

Jake   RX        9:44

Laura   RX     11:46

Jacob   RX     11:58

Butler   RX     12:35

Ryan   RX      12:52

Bre   RX         13:05

Melody   RX   13:17

Seth   RX       15:40

Craig   RX     16:30

Charlie S.       6:00(Ø T2B + Airdyne)

Haley             6:00(Ø T2B + Airdyne)

Bryan      s     8:09

Melissa    s     9:07

Bill      s          9:14

Ewell    s        9:50

Sydney(sub)  9:58

Mandy    s     10:09

Katie   s        11:26

Rachel    s    11:36

Emory     s    12:06

Josh      s      13:30

Miranda L.     14:08

Carole    s     14:23

Burton           14:24

Carew           15:53

Richard    s    17:25

Betsy      s     19:52

Comp

Gritter

Clayton

Brantley

Buddy

Greg

Kelly OH

Eleanor

Van

6/6/2014 Make Up Fitness or 5RFTROW/BENCH/T2B

Fitness

A. Make Up

B. 5 RFT

500m Row

15 Bench 135/85

5 Toes to Bar

Gritter                 Time

Hal   135            15:35

Giery   115         16:30

Sydney  35/250m  18:27

Butler   135        18:44

Buddy   115        20:42

Scott   115          21:31

Van   135

Bryan   95           23:09

Marcos   135        23:36

Jenny   65            24:25

Carole   85           24:30

Mandy   75          24:37

Josh   95             26:06

Anne   75            26:48

6/5/2014 EMOM LADDER/Row Sprints

Fitness

A.  Row Sprints 20sec on/40sec off x 6

B. EMOM LADDER

3 Burpees

2 Kettle Bell Swings

2 Goblet Squats

Add 1 KB Swing Every min

Add 1 Burpee every 5 rds!!!

EX: 3-2-2/3-3-2/3-4-2/3-5-2/3-6-2/4-7-2/4-8-2/4-9-2/4-10-2/4-11-2/5-12-2…

Competition

A.  Squat Snatch 2 reps X 5 sets ALL @ 75% rest 2 min

B.  Split Jerk BTN 2 reps X 8 sets rest 1:30

4 sets @ 50%

4 sets @ 60%

C1.  Close Grip Bench Press 20X1 2-3 reps X 5 sets Start 60% rest 1:30

C2. Pendlay Rows 22X0 2-3 reps X 5 Sets Start @ 95#

D.  Row Sprints 22 secs X 6 sets 3:00 rest

Crank it out!!!

D. Option is Fitness A for time constraints

Fitness

Gritter              KB    Swings

Charlie S.         70    11+10

Brantley           70    10

Jake                 70    9+10

Jacob                70    8

Scott                53    12

Marcos             53    11

David               53    10+11

Bryan               53    10+6

Ewell                44    12+9

Aaron               44     10

Josh Y.             44      9+6

Keith                44     9+5

Ryan                44     8+9

Jenny              35     12+8

Eleonor            35     12

Anne               35      11+12

Jessica             35      11+12

Laura               35     10+11

Phil                  35     10

Jeff                   35     8

John                 26    9+6

Betsy               26    3-2-2 8rds

Sydney            26     work

Giery                        work

6/4/2014 Strict Press/PushPress EMOM

Fitness

A.  5×5 Strict Press

B.  15 EMOM

Even 5 Deadlift

5 Bar over Burpees

Odd 5 Pushpress

10 Bar over hops

Pick a weight that will be HEAVY 5 rep Push Press

Core

4 rds of

25 Flutterkicks (2ct)

25 Bicycles (2ct)

Competition

A1.  Deadlift Cluster 1.1 x 5 Start at 75% rest 1:30

A2. Kipping Deficit HSPU 20X0 3-5 reps x 5 sets rest 1:30

B1. Back Squats 20X1 6-8 reps x 5 set Start at 60% 2:00 rest

B2. Strict Wide Grip weighted Pronate Pullup Cluster

1.1.1.1 x 5 sets 2:00 rest

 Fitness

Gritter              #

Anne               85

Ava                 55

Bill                  135

Bre                  85

Bryan              95

Carew             115

Charlie S.        155

Cole                135/70

David              135

Ewell               95

Haley               35

Jeff                  95

Jenny              85

Katie                65

Laura               75

Logan              95

Millie               75/65

Paul                 95

Ryan               115

Scott               115

Seth                135

Shawn            135