8/21/2014 Backsquats…RUN/EMOM/AMRAP

Fitness

A. Backsquats 2-4-6-8-10 ALL @ 50% 1RM

B. 5 min to run 800m

then 10 EMOM of

5 Mountain Climbers (1ct)

5 Flutterkicks (1ct)

Go Up by 5 reps each min (Try and get every round)

3 min Rest then

7 min AMRAP of

200m Run (OUT Vending Machine Door, In Front Door)

5 Burpees

Competition 

A. Squat Snatch, 2 TnG reps every minute x 15 min – all @ 155lb

B. Hang Power Clean. Split Jerk, 1.1(HPC + Split Jerk) – build to a tough set in 10 min

C. Squat Clean, 1 rep @ 60% 1RM every 30 sec x 30 total reps (15 min)

D. Run, 100m EMOM x 10 minutes (stop watch and My Truck space to Burger King)

There is going to be ALOT of Volume in Comp WODs so Pick what you want to focus on!  I am leaving it up to you on this so your results will be based solely on what you might be skipping!!!

8/20/2014 ROW/Press/GoodMorning

Fitness

ROW

500-400-300-200-100m

Strict Press (switch to push press when you reach failure on strict)

25-20-15-10-5

Good Mornings

25-20-15-10-5

95/65 is a HEAVY WEIGHT…Use ONLY if you can strict press it for at least 15.

75/55…still alot

65/45

Gritter

Anne     45      15-10-7-5-5

Ansley   45     18-15-13-10-5

Bre       55     12-8-8-5-5

Bryan   55     25-20-15-10-5

Buddy   75     25-20-15-10-5

Buddy   95     15-10-8-6-5

Cameron 35  12-12-10-10-5

Carew   65     10-10-14-10-5

Caroline 45    12-10-7-6-4

Dara     15

Erin      35     20-17-15-10-5

Grant   75     19-13-13-9-5

Jacob   95     22-17-15-10-5

Jeff       75     20-15-15-10-5

Jenny   55     13-10-0-4-0

Jenny    45    25-20-15-10-5

Jessica  45    15-13-10-10-5

Kenser  55    18-10-7-5-5

Kerrianne 25@15#/13-14-7@25

Laura    75    10-7-7-6-5

Liam      45    25-20-15-0-0

Mandy   55    12-8-6-6-4

Melody  45     11-9-9-5-5

Miranda C 35  16-10-4-4-4

Miranda L  45  25-20-15-10-5

Phill      75     25-19-15-9-5

Richard  65    25-20-15-10-5

Ryan     75    15-12-10-7-5

Seth      75    12-0-9-10-5

SixOne  45    12-10-7-5-5

Sophie  35     25-20-15-10-5

8/19/2014 Clean and Jerk…3RD of 3AMRAP

Fitness

A. Build to a HEAVY Clean and Jerk

B. 3 rds/3amrap

3:00 AMRAP of

3 Toes to Bar

6 Pushups

9 Airsquats

REST EXACTLY 2:00

repeat another 3:00 AMRAP picking up where you left off

REST EXACTLY 2:00

Do final 3:00 AMRAP.

Competition

A1. CGBP @ 20X1, 1-1-1-1-1, 1:30 min

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