9/5/2014 1RM Front Squats…15EMOM

Fitness

A. Front Squats, Build to a 1RM

B.  15 EMOM 30sec ON/30 sec Off

5 Pullups

Max reps Clean and Jerk  75% 1 RM 

***You have 30 sec to perform 5 Pullups then Max number of Clean and Jerks***

Record you C n J each round

C.  100 Flutterkicks 2ct…20 Mountain Climbers (1ct)every time you break Flutterkicks

Competition

A. Hang Power Snatch, 4 reps every 60 sec for 8 sets – all @ 70%

B. Power Clean.Squat Clean. Front Squat. Split Jerk, 1.1.1.1 – build to a moderate set 

C. AMRAP in 10 minutes

3 Squat Snatch – @ 85%

3 Bar MU’s

Fitness

Gritter          A      B

Anne      170(10)  28@90

Bryan          155   35@95

Bryce            95   21@65

Burton         215   18@135

Celeste        125   38@75

Cliff             205   40@135

Craig           205   22@135

David          215   24@135

Faulkner      235   36@135

Garret         215   28@125

Kathy          125   38@75

Kelly OH      155   23@100

Laura           130   31@75

Marcos    255(25) 24@135

Scott           185   45@125

Seth            185   25@135

Comp

Gritter       A   /   B   /   C

Brantley    95,115/185

Kat

Charlie      115/155

Carole         65/120/75@4+2/PUdips

Todd          135/225/4@165

Mike K        125/185

Brenton      135/225

9/4/2014 Even/Odd EMOM…10 rounds

Fitness

A. Make up 3 RM Deadlift if you want to

B. 10 EMOM

Even-

30 sec of Double Unders/singles

30 sec of Plank (any)

Odd

5 Kettlebell Swings

5 Goblet Squats

REST 3 min Then

10 Rounds for effort

5 Pushups (1/2 sec pause at full extension)

10 Abmat Situps (GHD)

9/3/2014 3RM Deadlift…15AMRAP

Fitness

A. Build to a TOUGH 3 RM Deadlift

B. 15 AMRAP

5 Deadlift @ 75% of A

10 Burpee over Box Jump 24/20 (Jump over, Jump on, or step over)

10 Ring Dips

10 Air Squats

Competition

A. Deadlift, build to a tough 3RM – no maxing

B. Front Rack Walking lunges @ 10X1, 4-6-8-10/leg, 2 min – start heavy, decrease per set

C. 3 sets @ high effort
4-5 Unbroken Ring MU’s
30 Cals Row
– rest 2 min b/t sets
+ 
rest 5 min b/t sets
+
3 sets @ high effort
8-10 Strict HSPU
12 Burpees
300m Row @ 1:45/500m pace
2 min rest

Fitness

Gritter

Sydney      100/75     8+7

Bre            170/130   6+18

Sophie       125/85     6+14

Kenzer       150/115   6+10

Liam          145/110   6+3

Kelly OH     185/140   6+5

Hanna        125/95     5+20

Greg           275/225   5+15

Miranda L   215/160    5+8 Blu

Faulkner     275/215    5+7

Melissa      175/130    5+6

Bryce         65/box dips 5+6

Kevin         175/135    5+5 Blu

Marcos        245/185   4+21

Ryan           295/225   4+15 Blu

Jacob          350/260   4+12

Lane           215/160   4+10

Bryan         245/185   4+7

Butler          245/185   4+7

Burton         215/160   4+7

Laura           125/105   4+6

Phil              135/115   4

Buddy         285/215   3+15

Dara             75/55     3

Richard         Work!

Comp

Gritter

Clayton      365/185,175,165,155/CTB/X

Carole        190/105,95,85,85/X/X

Todd          390

Hal            345

Van           345

Steven G   300

9/2/2014 200m Repeats…Strict Press/Jumping Lunges

Fitness

A. 5 X 200m Repeats with EXACTLY 1 min Rest, For total time.

B. 15 EMOM

1 Strict Press 135/85, 115/75, 95/65 (Make it Hard)

10 Jumping Lunges (1ct)

Go Up 1 rep each min on Strict press

**If you fail to do Jumping lunges proceed down on reps for next rounds**

Competition

A. Squat Snatch, 1 rep every 30 sec x 25 total reps – all @ 75% 1 RM

B. Power Clean Cluster, 1.1.1.1 x 4 sets, 3 min – all tough sets

C. Squat Clean, 75% 1 RM, 10 reps for time

D. Run, 200m every 2 minutes x 8 sets – record time each set

Fitness 

Gritter           A          B

Anne(row)    7:53     45/9rd

Betsy          11:06     35/8rd

Bill                7:16     95/10rd

Bre               7:39     45/9rd

Bryan           7:43     65/9rd

Bryce(row)    8:20     35/9rd

Chad B         7:42     75/10rd

Craig S         7:30     75/10rd

David            8:06     95/7rd

Ewell            7:58     75/7rd

Garrett         7:16     85/10rd

Geer             9:42     45/7rd

Greg             7:27     115/9rd

Jacob            7:36     115/8rd

Jeff               8:15      95/6rd

Jessica          7:51     45/9rd

Kathy(row)   7:38     45/10rd

Kevin            7:33     65/6rd

Krista            8:28     35/7rd

K-Rev(row)   9:55     25step/11rd

Mandy           8:09     45/9rd

Marcos          7:37     95/9rd

Melissa         8:22     45/9rd

Richard         8:33     75/8rd

Robin            8:38     55/8rd

Ryan             7:23     95/9rd

Scott             7:28     95/7rd

Seth              7:33     95/7rd

Sixone           8:43     65/7rd

Sydney(row) 9:00     35step/9rd

Comp

Gritter        A/B/C/D

Clayton      155/235/1:35@205

Cliff             115/185/1:47@165/√

Carole         65/95,105,115,120/1:20@95/√

Melody        55/85,95,100,105/1:42@85/√

Todd           165/235,245,250,255/1:20@225/√

Mike K         140/225/5:00@205

Kat              85/105,115,125,135/1:04@105/√

Charlie        95,105/175/1:06@165/√

Hal              115/175,185/:52@140

Van             120/185,195,205,205/:58@175

Steven G     115/135,145,165,175/:45@145

9/1/2014 “Eleanor…Gone in 60 seconds”

Fitness

A. “Eleanor”

10 AMRAP

3 Power Cleans 135/85, 115/75, 95/65

3 Push Press

6 Bar Pushups

20 Flutterkicks

B. Immediately into “Gone in 60 Seconds”

60 seconds of Each:

Front Plank

Side Plank

Back Plank

Side Plank

C. rest 4 min then

10 AMRAP 

2 Deadlifts 185/125

200m Run w/ Slamball 40/30

Add 2 Deadlifts each round.

Gritter         I           II     III

Bryan 75     10+3            30@155/30

Burton 115   8                 20@165/30

Carew 95     6                  20@145/25

Carole  RX   9+21            20@125/25

Chad 95      10+6            30@135/25

Dara 35       12                42@35/10

Eleanor 65   11         √     30@105/30

Garret 95     13                30@145/30

Greg  RX      15                30@185/30

Hal RX         12+12        

Kathy 75      9+6             30@105/25

Kayla  RX     12+6            42@125/25

Melissa 75     8+3            30@105/30

Miranda 75   11+4           42@125/20

Mitchell 95    9+3            30@105/25

Richard 95    7+6            25@115/25

Scott  115    12+2           42@165/30

Steven G RX 12+2           42@185/30

Susan 1stWOD 4+5          20@35

Todd  135    11+3            30@185/40

Van  RX       11+12          42@185/40

Whitt RX      10+2            29@185/40

8/29/2014 SLAM BALLS for DAYS!!!

Fitness

A. Work up to/near 100% BW Hang Clean

B. 17 min AMRAP

5-10-15-20-25-30-35…

Slam Balls 40/30/25/20

then between each slamball set perform:

5 Hang CLeans @ 65%/50% BW

5 Bar Pushups (1 second top pause)

Competition

Makeup one this week

8/28/2014 BIGGER AMRAP

Fitness

30 AMRAP

800m Run Buy in

REST 3 Min, THEN:

200m Run

20 Airsquats

40 DU/120 Singles

20 Abmat Situps

20 Good Morning (Unweighted)

200m Row

Competition

Run 1 Mile

Rest 5 min

Row 2000m

Rest 5 min

30 AMRAP of:

20 Airsquats

20 UNBROKEN DU x 4 sets

20 GHD

20 Back Extensions

200m Run

8/27/2014 Big Chipper w/ Thrusters

Fitness

50 Step Ups 24/20

40 Toes To Bar

30 Burpees

20 HSPU (1 Abmat)/2 x Pushups

10 CTB Pullups

***5 Thrusters After Every Set… 115/75, 95/65***

Competition

A. High Hang Squat Clean. Above Knee Power Clean, 1.1 x 8 sets, Rest 2 min 

4 sets @ 165/105, 4 sets @ 185/125 – emphasis is speed, not weight

B. For Time: 

50 Box Jump Overs – 24/20” step down

40 Burpees

30ft hand Stand Walk

20 Thrusters – 115/75

30ft hand Stand Walk

40 Burpees

50 Box Jump Overs – 24” step down

8/25/2014 Bear Complex…KB/GOBLET/RUN

Fitness

A. Build up to a Hear 3 EVO Bear Complex

Clean, Front Squat, Push Press, Back Squat, Push Press

B. 30-20-10

KettleBell Sqings (Russian)

Goblet Squats (1/2 the reps)

400m Run

C. Work on Pullups or Ab work

Competition

A. Power Snatch, 1 rep every 20 sec for 7 minutes – all @ 80% 1 RM PS

B. Power Clean. Split Jerk, 1.3 – build to a tough set

C. AMRAP in 15 minutes

5 Power Cleans – 80% 1 RM PC

15 Kipping HSPU

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!!!