Wednesday 10-1-14

10-9-8-7-6-5-4-3-2-1

HSPU's
Deadlift (275#/185#)

200 Meter Sprint 

Tuesday 5-30-14

3 Rounds

12 TTB

24 KB Swings (53#/35#)

Monday 9-29-14

Box Squat @ 90%
2-2-2-2-2

Then...

4 Rounds
5 Power Cleans (165#/115#)
10 CTB Pull ups

Saturday 9-27-14

UNRAVEL

6 Rounds For Time:

46 Double Unders

7 Hang Power Cleans (155#/105#)

4 Front Squats (155#105#)

1 Shoulder to Overhead (155#/105#)

Friday 9-26-14

In Teams of 3
100 Deadlifts (225#/135#)
200 Burppees (1 member holds push up position, 2nd member burpees over member holding plank, 3rd member rests.  Rest goes to burpee, burpee to push up hold, push up hold to rest)
2,500 Meter row (done in 250 meter sprints then switch) 

Thursday 9-25-14

Push Press + FS
3-3-3-3-3
*Work up to heaviest set of three possible
*Perform 3 Push press straight into 3 Front Squats without putting down the bar

Wednesday (HUMP DAAAAY!) 9-24-14

5 rounds
25 Double unders
12 Alternating DB Snatches (55#/35#)

Tuesday 9-23-14

Strict Press
3-3-3-3-3 @ 75%

Then...

EMOM 10 MIN
8 Alternating Pistols 

Monday 9-22-14

AMRAP 12 MIN
6 Hang Squat Snatches (95#/65#)
12 Knees to Elbow

Saturday 9-20-14

For Time
30 Burpees
30 Deadlifts (135#/95#)
30 Pull ups
30 Power Cleans (135#/95#)
30 Box Jumps (24"/20")
30 HSPU's
30 Box Jumps
30 Power Cleans
30 Pull ups
30 Deadlifts
30 Burpees

*the weight for the deadlift and burpee should be around 45% of your 1RM power clean

Friday 9-19-14

Front Squat @70%
5-5-5-5-5
   * your first set of 5 doesn't start until you reach 70% of your 1RM FS. Then complete 5X5 at that same weight.

Then...

10-9-8-7-6-5-4-3-2-1
100 Meter Sprint
Bar Muscle up

*Sprint 100 meters do 10 bar muscle ups, Sprint 100 Meters do 9 bar muscle ups, etc....

Thursday 9-18-14

3 Rounds
50 Double unders
10 Hanging Power Snatches (115#/75#)
   *Goal is to use same weight as yesterday's thrusters if form is there

Wednesday 9-17-14

AMRAP 15 Min
1 Lap around building
12 Pull ups
6 Thrusters (115#/75#)
   *weight should be heavier than Fran weight

HAPPY BIRTHDAY TO OUR FAVORITE SALSA DANCER RAMI!!!!!

Tuesday 9-16-14

3 Rounds
10 Burpee Box Jump Overs (24"/20)
10 Ring dips
10 KB Swings (53#/35#)

Monday 9-15-14

Back Squat @ 70%
5-5-5-5-5
   * Your first set of 5 doesn't start until you work your way up to your 70%. From there complete 5X5 at that same weight.

Then...

12-9-6-3
Hang Power Clean (155#/105) about 50% of your 1rm power clean
Hand Stand Push Up

Saturday 9-13-14

10 rounds
10 KB Swings (82#/62#)
10 Burpees
100 Meter Sprint

Friday 9-12-13

EMOM 14 Min (Alternating)
10 Deadlifts (275#/190#)
10 CTB Pull -Ups 

Thursday 9-11-14

I cannot put in to words what this day in history means to me as an American and a Veteran who served overseas twice in support of this war effort.  Today we all get to give back, we do it how we know best.... With a little sweat and digging deep down and showing our heart and our care for our country through today's workout.  So when you're about to take a rest, do one more rep.  When you're about to grab a sip of water... wait.  When you want to slow down just a bit... PUSH HARDER! Today we remember.  GOD BLESS AMERICA!!!! 

9 ROUNDS FOR TIME

11 CLEAN AND JERKS (225#/135#)

01 LEGLESS ROPE CLIMB 

Wednesday 9-10-14

15 Min to establish a 1RM Front Squat

Then...

10 Min to establish your fastest Sprint around building 

Tuesday 9-9-14

"AMANDA"

9-7-5

Muscle up

Squat Snatch 

Monday 9-8-14

EMOM 30 MIN (Alternating between each movement)
Row for Calories (9 for ladies and 15 for guys)
12 unbroken wall balls (20#/14#)
   *every time you break up the wall balls immediately add 2 more to the set
10 Alternating Dumbbell snatches (70#/40#) 

Saturday 9-6-14

"JOSH"
For Time
21 Over head squats (95#/65#)
42 pull ups
15 Over head Squats
30 pull ups
9 Over head squats
18 pull ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. 

Friday 9-5-14

3 Sets climbing ladder (10 min cap)
1 Ring dip.... shake it out
2 Ring dips.... shake it out
3 Ring dips.... shake it out
4 Ring dips.... shake it out
5 Ring dips.... shake it out
*Continue climbing until you can not complete a set unbroken, then rest 2 min and repeat two more times.  Goal is to make it to the same number every round.
* If you cannot stabilize yourself on a set of rings, use the parallets and make it difficult to get 8-9 reps each set.
* people with an unassisted ring dips have priority on the rings.  If you have someone who is using the same band as you, you may partner up, but don't take longer than it takes them to complete they're set to do yours.

Then...

AMRAP 6 Min
10 Deadlift (185#/125#)
5 lateral burpees over the bar

Thursday 9-4-14

5 Rounds
Run 200 Meters
20 Hang power cleans (95#/65#)
20 box jumps (24"/20")

Wednesday 9-3-14

5 Sets (10 min)
standing strict dumbbell press
rest no more than 1 min between sets

*Pick a weight that you can get around 8-10 reps with each set
*Partner up if there aren't enough dumbbells

Then...

20 sets
5 strict pull ups
rest no more than 1 min between sets

Tuesday 9-2-14

For Time
100 double unders
80 air squats
60 walking lunges
40 KB Swings (70#/53#)
20 burpees to target