8/18/2014 Clean and Jerk, Run some Annie

Fitness

A. Work to a single Clean and Jerk

B. 4 RFT

400m Run

25 Double Unders/100 Singles

25 Abmat Situps/20 GHD (for experienced only)

Competition

A. Split Jerk, work to a single (Front Rack)

8/15/2014 Backsquats…21-15-9!!!

Fitness 

A. Backsquats @ 30X0, 4 reps x 4 sets  60% 1 RM and Go Up

B. 21-15-9

Burpees (Get Vertical Jump Clap)

KB Swings 70/53/44/35

Box Jump overs 24/20

C. Strict Pullups @ 30X0 3-5reps 3 sets

If using Bands 5 reps x 3 set…SLOW NEGATIVE

Competition

A. Power Snatch, build to a single

8/14/2014 Wallballs…But it is NOT KAREN!!!

Fitness

4 Rounds for Reps

Max Reps of Wallballs (Must be 15 or more)

20 Walking Lunges

20 Abmat Situps

10 Pushups

Rest EXACTLY 2 min

***Record Max Unbroken Wall Balls each round for a Total***

CORE

50 Flutterkicks (2ct)

50 Bicycyles (2ct)

Gritter

Erin         14   226

Hal          20   180

Van         20   170

Kat          14   165

Jenny      14   161

Carole     14   129

Faulkner  20   128

Caroline  14   125

Joanne    14   123-CF Bluffton

Rebecca  14   115

Garrett   20   111

Robin             110

Josh  20/8      107

Eleanor   14   106

Laura      14   105

Bryce       10   102

Celeste   14    102

Chad       20   102

Ewell       14   101

Bre     14        100

Mitchell 20/8   97

Howard   14    97

Melissa    14   95

Seth        20    94

Craig       20    92

Krista     10     86

Miranda L. 14  81

Alix         14     80

Lane        14   78

Richard     20  73

Sophie      10  70

Stephanie       67

Liam   14         61

Jacob    20      60

Phil       14      60

Kenser      14  60

Bryan       20   48

Betsy       10   45

8/13/2014 Row Intervals/Slamballs-PushPress-Plank

Fitness

A. Rowing Intervals

1000m Row @ Max Effort w/ 15 sec rest every 200m for total time.

B. 5 RFT

20 Slamballs 40/30/25

10 Push Press 95/65

4 Bar Over Burpees (Lateral)

30 seconds Plank (Any)

Competition

A. Kipping Handstand Pushups Build to a MAX depth at 5 Reps

B.  Medball Clean 100/50

1 rep + 20 High Knees every 30 secs for 5 min

C. 3 Sets @ 85-90% High Effort

750 m Row

12 Alt DB Snatches 65/50/35 (Go Heavy)

16 Pushups

20 Walking Lunges

Rest 5 min

***Mix and Match work order per set***

Fitness

Gritter                Time

Scott  40/95       13:50

Kelly OH 30/65   13:55

Jacob   40/95     14:55

Faulkner 40/95  15:36

Bill   40/95          15:47

Dave  40/95       17:50

Brantley  40/95  19:23

Jessica  25/65    13:15

Erin G. 15/15      13:35

Jenny   25/65     13:55

Aaron  30/95      14:26

Gary     25/65     15:10

Celeste 25/65    15:28

Krista R. 15/15   15:30

Caroline  15/55  15:35

Laura  15/65      15:45

Howard S. 20/75 16:00

Kathy   20/65     16:30

Hannah  20/55   16:47  

Seth    30/95      16:54

Garret  30/95     16:59

Anne   20/65      17:00

Sophie  15/45    17:40

Tyler   25/95       17:41

Mandy  25/55     17:56

Hollie   25/55      18:06

John   20/35       18:50

Melissa  25/55    20:10

Rebecca  20/65   20:36

Lane    25/95      22:55

Cameron 25/35  23:26

Buddy 30/95       23:44

Carew  25/95     27:49

Dara   15/15        4rds

Comp 

Gritter

Eleanor

Jake

Carole

Todd  7 1/4, 8(4)√  23:59

Mike K.  7 1/4, 8(4)√ 24:01

Hal

Steven G.

Van

8/12/2014 KB Time…Back Squats

Fitness

A.  30-20-10

KB Swings (American-Light) 53/44/35/26

Step Ups 24/20 

Pushups (Hr)

FlutterKicks (2ct-BIG ONES)

B. Back Squats 4reps x 4 sets

Start @ 50% 1 RM and go Up 20/10#

Competition

A. Back Squat @ 20X1, 2 reps @ 85% RM x 8 sets, 2:30 min

B. Above Knee Hang Power Clean, build to a tough triple – no dropping b/t reps

C. GH Raises @ 10X0, 20 reps x 3 sets, 2 min

D. 7 min AMRAP:

Burpees onto 24” box…Yea it is gonna SUCK!!!

Fitness

Gritter

Greg    53      6:49

Scott   53       8:11

Bell      53      8:50

Aaron   53      9:32

Dave   53       9:44

Couch  53    10:26

Jacob   53    10:30

Buddy  53    11:09

Erin    44      7:25

Kelly  44       7:57

Kat 44/20     8:25

Bryan  44     8:33

Ewell  44      9:10

Craig S.  44 10:33

Chad    44   10:56

Mitchell 44   11:40

Tyler 44/20  12:50

Josh  44       13:05

Bre   35         7:41

Celeste  35   7:46

Jenny  35      7:51

Laura  35      8:52

Mandy  35     8:57

Anne  35       9:01

Kathy   35     9:14

Hannah  35   9:34

Miranda  35   9:39

Jessica   35   10:01

Melissa   35   10:15

Hollie   35      11:07

Robin  26        8:53

Kenzer 26/24 9:02

Liam  26/24    9:04

Caroline  26    9:51

Dara   26       10:30

Miranda 26    11:35

Mandy  26/20 11:50

Cameron 26   12:59

Betsy  26       13:40

Bryce 15/26   12:50

Sixone  ?/26  13:10

Ashleigh 15    10min of work

Comp

Gritter

Nat

Kat    135/125/?/√

Charlie  ?/?/?/71

Carole  135/115/√/40

Todd  325/235/√/84

Mike K  315/225/√/52

Steven G  205/175/√/76

Van   255/195/√/77

8/11/2014 Deadlifts/Double Unders

Fitness

A. 1000m Row

Start Slow and Increase Speed/Power each 100m

B. 3 RFT

10 Deadlifts

15 Bar Facing Burpees

50 DU/150 Singles

Competition is Rest Day or do Fitness

X-285/195

225/155…185/125…135/85

Pick the weight that is near your 65% 1 RM

Gritter              Time

Mike    285       7:01

Hal      285       7:06

Van     285       8:15

Jacob  285      17:05

Steven G. 225  7:48

Greg    225      9:09

Erin     155       9:56

Faulkner  225  10:26

Kelly OH  155  10:27

Jenny  155      12:41

Alix      155      14:39

Anne   155      15:03

Miranda L. 155 15:32

Seth   225       15:48

SixOne  155    18:30

Buddy    225    23:26

Chad      165    11:05

Kathy     145    13:34

Hannah  105    12:50

Garrett  185      9:52

Mandy   125      9:55

Steven  165      9:56

Scott   185      10:00

Carole  125     10:13

Melissa  125    10:43

Marcos  185    11:14

Eleanor 125/s 11:48   

Laura  125      11:52

Celeste 125    12:10

Mitchel 185/s  12:20

Bryan   185     13:11

Couch  185     14:29

Carew  185     20:57

Bryce    85      10:59

Ewell    135    11:01

Jason R. 135  11:15

Sophie  85     11:35

Cameron  85  15:25

Miranda C. 65 11:33

Dara  45/s       2rds

8/8/2014 Alittle Bear…Some Rowing

Fitness

A. Bear Complex (Clean, Front Squat, Push Press, Back Squat, Push Press)

3 evolutions x 4 Sets. Start light and move up!

B.  5 RFT

300 m Row

30 Flutterkicks Plate Pressed (2ct)

20 Floor Presses 45/35/25

10 Burpee to Plate Touch

10 Walking Lunges

Gritters

Charlie      40   11:10

Greg         40/s 11:17

Scott         40    11:27

Jacob        40     13:00

Garrett     30/s  11:55

Bryan       30      12:18

Ryan         30     12:33

Faulkner   30/s  12:50

Steven B.  25/s  12:27

Craig S.     25/s  12:55

Chad B.     25/s  13:21

Phil          25/s   15:05/row

Jeff           25/s   16:43

Sixone      25/s   18:20

Erin          20       10:09

Kelly OH   20       10:26

Laura       20       12:34

Hollie       20/s     13:38

Melody     20       14:08

Hannah     20/s   15:13

Alix           20/s    15:15

Anne        20       16:30

Betsy       20/s     17:24

Sophie    15/s      12:45

Bryce       15/row  16:00

8/7/2014 DLs…Slamball/Hollowrock

Fitness

A. Romanian Deadlifts

10 reps x 3 sets @ 135/85

B. Chipper

1000m Row Buy In

25 Slamballs

25 Hollow Rocks

200m Run

20 Slambalss

20 Hollow Rocks

200m Run

50 Double Unders/200 Singles

Competition

A. BTN Split Jerk, build to a tough single

B. Front Squat @ 40X1, 2 reps @ 85% RM x 6 sets, 3 min

C. Barbell Romanian DL @ 10X0, 10 fast reps @ 165/105 x 5 sets, 1 min

D. 3 rounds @ high effort:
500m Row
30 unbroken Wallballs – don’t break sets but lower ball weight if needed

Fitness

Gritter

Charlie     40    11:10

Greg        40     11:17

Scott        40    11:27

Jacob       40    13:00

Garrett     30    11:55

Bryan    30/s     12:18 

Ryan        30     12:33

Faulkner 30/s   12:50

Steven B 25/s   12:27

Craig      25/s   12:55

Chad B  25/s    13:21

Phil  25/s/row   15:05

Jeff    25/s        16:43

Sixone  25/s     18:20

Erin   20            10:09

Kelly OH  20      10:26

Laura    20        12:34

Hollie   20/s       13:38

Melody  20        14:08

Hannah  20/s    15:13

Alix    20/s         15:15

Anne  20           16:30

Betsy  20/s        17:24

Comp

Gritter

Clayton  255/265/√/12:44@20#/30-25.5-15.5.10

Jake       235/265/X/X

Kat         115/125/√

Carole    140/110/√/15:11@14#/30/20-10/20-10

Mike        240/255/√/11:28@20#/30-30-30

Todd       315/275/√/13:20@20#/30-30-30

Steven    215/175/√

Shawn    185/175/√

Van         225/225/√/30-30-22.8@20#

8/6/2014 ROPE CLIMBS…18 AMRAP

Fitness

A.  Rope Climbs 5 reps (Scale as needed)

B. 18 min Amrap

50 Airsquats (Perfect Depth/Extension and Pace)

200m Run

40 Walking Lunges (start once you enter the door)

400m Run

30 Pullups

600m Run

20 Burpees w/ double jump clap!!

Competition 

A1. Press @ 11X1, 2-2-1-1-1-1, 1:30 min. 

A2. Weighted Legless Rope Climb, 1 rep x 6 sets, 1:30 min – USE legs on lowering, wear a weight belt to add load, start light

B1. AMRAP of Unbroken Kipping HSPU to Deficit x 5 sets, 1 min.  Pick you depth, Try not to rest in Handstand.

B2. Chest to bar cluster, 8.7 x 5 sets, 1 min

C. CGBP, 50 reps for time – all @ 135/85 – make sure you have a spot for this.  Go Lighter 115/75 if you are not great at bench

Fitness

Gritter

Hal              1+117

Steven G     1+107

Greg            1+90+12burpees

Aaron          1+90

Bryan          1+90

Erin             1+90

Ewell           1+90

Faulkner      1+90

Jenny          1+90

Kathy          1+90

Melissa        1+90

Seth            1+90

Kelly OH      1+74

Marcos        1+70

Garrett        1+66

Kenser        1+61

Liam            1+58

Caroline      1+50

Hannah       1+50

Jacob           1+50

Ryan           1+50

Mitchell        1+49

Dave           1+47

Chad B        1+42

Alix              1+41

Craig           1+30

Miranda       1+16

Josh Y          1+5

William         1+5

Jason          1

Bo               1

Emery         16 Burpees

Bryce          600m Row

Jeff             600m Run

Carew         500m Run

Comp

Gritter

Clayton

Van

Kat

Carole

Mike

Todd

8/5/2014 HPCx2 DL/AB/Run

Fitness

A. Hang Power Clean for a Double

B. Use Max Double HPC for Deadlifts

10 Deadlifts

25 Abmat Situps

400m Run

REST 1:00

10 Deadlifts

25 Abmat

400m Run

Rest 2:00

10 Deadlifts

25 Abmat

500m ROW

Competition

A. Hang Power Snatch to a Double

B. For Time

750m Row

200 Double Unders

750m Row

C. Strict Knees to Elbow 20X0 6-10 reps x 3 sets

D. Standing Broad Jump 6 attempts

Fitness

Gritter          HPC    Time

Hal               135    10:28

Scott            165    10:35

Steve B.       115    11:11

Kelly OH       125    11:26

Bryan           135    11:30

Garret          135    11:33

Jenny           105    12:02

Chad            125    12:22

Kathy           105    12:28

Jessica         125    12:30

Marcos         185    12:31

Ryan            185    12:33

Miranda L.    105    12:38

Mandy           95     12:45

Mitchell        135     12:49

Sophie          70      12:58

Ewell           125     12:28

Craig           175     13:08

Buddy         185     13:11

Dave           195     13:13

Jacob          135      13:13

Robin           125     13:20

Lane            155     13:25

Anne            115     13:27

Jason            75      13:32

Melissa        100      13:39

William          95       13:57

Carole         125      13:58

Miranda C.    65      14:10

Phil               85      16:46

Jeff              195      17:07

Carew         145      17:23

Betsy            65       18:54

Comp

Gritter

Clayton

Jake

Eleanor

Van

Carole

Kat