9/26/2014 Row Intervals…KB Swings

Fitness

A. Row Intervals 150m x 4 rest 1:00 between rounds, record slowest time!!!

B. 10-1 Kettlebell Swings Russian 70/53

5 Air Squats

20 Sec Front Plank

***10 KB, 5 Squats, 20 sec Plank…9 KB, 5 Squats, 20 sec Plank…8 KB, and so on***

DO NOT take KB from ground straight up into swing…YOU MUST LOAD UP THE SWING FIRST!!!!

Competition

A. Squat Snatch, quickly build to a heavy single – no maxing

B1. Squat Snatch, 30 reps for time – @ 70% 1RM

B2. Jerk cluster, 1.1.1 x 3 set – start @ 70% 1RM – all moderate weight, no maxing, 15 sec rest back on the rack

C. Row, 1000m x 3 sets @ 1:55-2:15/500m pace, rest same as work time

9/25/2014 15AMRAP DB/Situps

Fitness

A. Hollow Rock Work

B. 15AMRAP

10 DB Push Press RT.

6 Lunge Stap w/ DB Overhead

20 Abmat Situps DB on Chest or NO ARM SWING

10 DB Push Press LT

6 Lunge Steps

20 Abmat Situps

Competition

A. Deadlift to a tough 8 RM

Not to Failure

B. DB Push Press 1 min Amrap x 3 sets

50/35 in each hand 1:30 rest

C. Back Extension 3 sets of 15

20/10 DB under chin for experienced only

9/24/2014 5RFT Backsquat/Pushup

Fitness

5 RFT

400m Run

15 Backsquats

9 Bar Pushups

3 Toes To Bar 

Backsquat weight is based off of 1RM

300#+…135#

250-300..115#

200-250…95#

150-200…75#

100-150…65#

Gritter

Steven G 115# 14:26

Scott      95#   14:47

Greg       95#   15:35

Garrett    95#   15:50  

Van        135#  16:09

Ryan      135#  16:17

Todd      135#  16:30

Faulkner 115# 17:41

Bryan     75#   17:52

Ewell      75#   18:01

Celeste   65#   18:14

William   55#   18:43

Kelly OH  65#  18:58 

Charlie   135#  19:00

Bre         75#   19:04

Austin     55#   19:15

Kayla      45pp  19:22

David      75#   19:48

Kevin      65#   19:55

Craig      75#   20:00

Jacob     135# 20:04

Carole    75#   20:09

Brantley 115#  20:45

Anne      75#   20:50

Nick       65#   21:08

Laura     65#   21:18

Mitchell   95#   21:44

Melissa    65#   21:49

Lane        75#  22:24

Melody     75#  22:38

Hannah    65#  22:56

Jenn         15#  23:28

Grer         45#  24:44

Buddy     115#  26:16

9/23/2014 Push Press 3RM, 10EMOM

Fitness

A. Push Press, 3 reps x 7 sets, build to a heavy 3rm

B. 10 EMOM

10 Double Unders/30 Singles

2 Clean and Jerk @ 100% of A.

C. CORE

100 Flutterkicks 4ct

10 Pushups for each Break

Competition

A. Build to a tough Squat Snatch.Hang Squat Snatch, 1.1

B.  Hand Stand Pushup, 3 sets of 8-12, 1 min rest

C. 4 rounds at high effort

10 Pistols, alt legs

5 CTB Unbroken

5 Toes to Bar Unbroken

Fitness

Gritter

Anne        100

Ashleigh   25

Bryan       95

Bryce        80

Burton      155

Celeste     85

Chad        140/135

Colt          175

Craig        135

Craig St.   160/135

Ewell         125/105

Garrett      160/135

Geer         75

Greg         180

Hal           165

Hannah     65

Jacob        185

Jessica      100/85

Kathy        95

Kelly OH    95

Kevin        155

Lane         145

Laura        80

Melissa      90

Phil           75

Robin        115/105

Ryan         185

Scott         145

Seth          155

Steven       155

Todd         205

Tyler         155

Whitt        185/175

Comp

Gritter        A          B              C

Clayton      145     11/10/9/9   7:16

Carole         80      8/9/9         9:45

Charlie       135     12/12/11

Mike K        155     12/12/12    4:48

Todd          195      12/12/12    4:47

Melody        70                        5:15

Kat            105       24total       9:45

9/22/2014 Run/Deadlifts/BurpeeBalls

Fitness

25 AMRAP

400m Run

3 Deadlifts 125% BW

5 Bar over Burpees

7 Wall Balls

Competition

50min AMRAP

3000/2500m Row

then 

800m Run

3 Rope Climbs

6 Power Snatches 95/65

9 Wall Balls 20# to 10’/8′

9/19/2014 15AMRAP ROW/THRUSTERS

Fitness

A. 15 AMRAP

250m Row

10 Bench 135/85, 115/75

5 Toes To Bar

5 Burpees

10 Thrusters 65/45, 45/35

B. 3 RDS

25 Abmat/15 GHD

25 Good Morning/15 Back Ext

Competition

A. Power Clean. Below Knee Clean. Mid-Thigh Clean, 1.1.1 x 4 sets, 3 min

B. For Time: 

50 Box Jumps – 30” step down
50 Thrusters – 65lb
50 Burpees
50 Kipping Pull-Ups

9/18/2014 1 RM Squat Clean…10EMOM

Fitness

A. Build to a 1 RM Squat Clean

B. 10 EMOM

1 Squat Clean + 2 Front Squats @ 80% of A.

3 Box Jumps 30/24/20 (tryto go 1 box higher than normal)

Competition

A. Muscle Snatch. Power Snatch, 1.2 – build to a tough set

B. Push Press, build to a 10RM

C. AMRAP in 15 minutes

1 Squat Clean – @ 80% 1 RM
2 Ring MU’s
3 Box Jump – 40/33, 36/30

9/17/2014 DU/Snatch/Lunge

Fitness

50-40-30-20…DU
20-15-10-5…DB Snatches
6 Overhead Lunges

50 Double Unders/3x Singles

20 DB Snatches RT 50/35

6 Overhead DB Lunge steps RT

50 Double Unders 

20 DB Snatches LT

6 OWDBL LT

40 DU/3x singles

15 Snatches RT

6 Lunges RT

40 DU/120 singles

15 Snatches LT

6 Lunges LT

Then 30/10/6 both sides, finish with 20/5/6 both sides

If you cannot do Lunge overhead set DB on shoulder.

Uncontrolled dropping of DB you must start over the Snatch set…NO EXCEPTIONS!!!

CORE WORK

4 RDS (4 mins) of 20 on/10 off

Bicycles

Mountain Climbers

9/16/2014 Hang Power Clean X 2…14AMRAP

Fitness

A. Hang Power Clean, Work up to a Heavy Double 

B. 14 AMRAP of

5 STRICT Pullups

5 Toes to Bar

10 Pushups (Hand release and 1/2 sec pause at the top)

20 Flutterkicks (2ct)

30 Seconds in PLANK (no six inches, only front or sides)

Competiton

A. Backsquat, 7reps x 4-5 sets, work up to a 7 RM

B. Hang Power Clean Cycling, 10.5 (10sec rest exactly)

Pick a heavy one of: 185/165/135 Guys-105/95/85 Girls

C1. Kettlebells 50 For Time.  70/53

200m Run if you break/stop/set down/rest

C2. Row 250m x 4sets ALL OUT w/ 4min rest

You may not make it to this one, save for another day.

Fitness

Gritter         A       B

Scott           155    RX 9+37

Greg            215    RX 9+35

Garret          155   RX  8+6

Faulkner       165  RX  8+1

Jacob           185  RX  6+13

Seth            185   RX 6+3

Bill              185   RX  6

Jennie         145  RX  5+10

Kelly OH      125   Grn  6+40

Erin H          135  Grn  6+40

Bre    95×2/100×1  Blu  6+20

Celeste        95   Blu  6+18

Kenzer         100  1RX/Blu  6+8

Liam            85   Blu  6+6

Ryan           195  2RX/Blu  5+40

Mitchell        145   Grn 5+40

Bryce            90   GrnBlu  5+35

Kathy           105×2/110×1 Grn  5+31

K-Rev           –      Grn  5+10

Kevin            95  Grn  5+10

Melody          115  Blu  5+10

Laura           95     Blue 5+9

Cameron      85   GrnBlu  5+7

Lane            170   BluRd 4+40

Ewell           115   Grn  4+40

Sixone           –    GrnRd  4+15

Jeff              195   Grn  4+5

Dara            45     4 @11min

Comp

Gritter           A   /   B        /    C¹  /  C²

Clayton         235 /185@10.5/

Charlie          225 /

Kat               115 /105 / 3:56@53

Steven G       205 /145 / 1:51@53

Van               250 /165 / @70

Jason            195 /135 / 3:22@53

Elise              80 /65 / 7:56@35

9/15/2014 Backsquats…KB Swings, Goblet Squats

Fitness

A.Backsquats 8-6-4-2-1

NOT 1 RM, but HEAVY

B. 1200/1000m Row Buy In

50 KB Swings

50 Goblet Squats

200m Run if you Break and after each element

Competition

A. Deadlift cluster, 1.1.1 x build to a tough set

B. BB (45#)Reverse lunges on/ 45lb plate @ 10X1, 4-6/leg, 4 sets

C. 3 sets @ high effort

5 Unbroken Bar MU’s
7 Burpees
300m Row
– rest 2 min b/t sets
+ 
rest 5 min b/t sets
+
3 sets @ high effort

12-15 Kipping HSPU
10 Toes to Bar
AirDyne, 30 sec @ 90% effort
2 min rest

Fitness

Gritter                   Runs

Anne         175#     4

Ashleigh     15#      3(15/AS)

Bryce         95#      3(26)

Buddy       235#     5

Cameron    55#     3(26)

Colt          235#     5

Dara         20#       Row/50kb@15#

David        165#     8

Erin           195#    7

Ewell         135#    5

Faulkner    255#    5

Geer      35depth    4(26)

Greg         225#     6

Hannah      80#      2(26)

Jacob        285#    4

Jeff             /         4

Kathy        125#     4

Kelly OH    155#     3

Krista        95#      6(26)

Marcos      145#    6

Miranda L  105#    5   

Mitchell     225#     6

Phil           135#     2

Ryan         275#     6

Scott        205#     5

Seth         205#     3

Sixone      145#     6

Sophie       80#      5(26)

Tyler         255#     6

Comp

Gritter       A  /  B  /  C¹   C²

Todd         355/65/6:53¹ 5:22²

Charlie      315/65/√

Carole       195/45/√

Kat           205/45/√

Clayton     355/45/√

Hal

Van

Steven G

Jennifer