10/1/2014 DU/KB/BJs

Fitness

A. 3 RFT

100 Double Unders/50 DU/200 Singles 

30 Kettle Bell Swings 53/35

20 Box Jumps 24/20

Rest Exactly 3 min

Pick your Level of Jumprope.  If you cannot link 10-20 DU consistently go with Level II

B. 3 x 200m Sprint

Rest exsactly 1 min

Gritter           A          B

Alyse II         19:28    5:11

Bryan III       15:34    4:30

Bryce III       21:16    Row 6min

Buddy III      18:45    5:23

Burton I        17:00    5:15

Butler  I        25:48    4:59

Cameron III  14:49    6:21

Celeste II      13:54    —

Colt IV          15:40    4:30

Erin G III      17:25    5:43

Faulkner III   13:49    4:17

Hal I             12:31    4:26

Jacob I          27:13    4:13

Jenn III         17:30    5:16

Jessica I        20:27    4:40

Kevin III        13:54    4:28

Laura I          17:25    4:55

Melissa III      16:16    5:07

Melody I        DNF

Mitchell II      15:03    4:16

Nicole III       19:56    6:02

Phil IV            9:53     6:48

Rick  II          21:09    4:31

Sophie III      14:45    4:30

Steven G I     13:15    3:58

Sydney IV      12:29    5:38

Tyler III         17:04    4:25

9/30/2014 Strict Press/Slamballs

Fitness

A. Strict Press 3-4 sets of 8-12 reps

Start light and go Up!

B. 750/500m Row Buy in then

3 rounds of

30 Slamballs 30/20

10 Burpees

10 Goblet Squats

10 Toes to Bar

Competition

A. Snatch Balance, Build to a moderate Single

B. Strict HSPU, 4 sets of Max Effort Unbroken rest 2:00

C. 12 AMRAP of

2 Clean and Jerks @ 80% !RM

1 Legless Rope Climb 12′ (Starts Seated)

9/29/2014 Curtis P’s, Burpee Muscle Ups

Fitness

A. Overhead Squat Work 4 sets x 10  PVC/15/35/45 work to PERFECT Depth before increasing weight

***Do some Shoulder Mobility work first, Shoulders on Foam Roller holding KB overhead***

B. 5-4-3-2-1 Curtis P’s @ 115/75 (Power Clean, RT Lunge, LT Lunge, Push Press)

10 Bar Pushups

15 Bar over Hops (2ct)

200m ROW

C. If time allows work on Muscle Up Progression

Competition

A.  Barbell Reverse Lunge Steps.Back Squats x 4 sets start 95/65 go up each set

10 Lunges right into 10 Back Squats

B. 30 Burpee Muscle Ups

***Scale will be Muscle Up Progression from knees***

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