10/8/17

Open Gym today from 10AM – 12PM!

Yoga is canceled today.

10/7/17

Yoga is Canceled Tomorrow (10/8)
Focus of Today’s Foundations:
  • Handstand
  • Front Squat
Conditioning (Test):

For Time:

800m Run

then,

21-15-9

  • Burpee Over Bar
  • OHS (115/75)

then,

800m Run

(25 min cap)

10/6/17

Strength:

A1. RDL: 3×8

A2. Single Arm DB Strict Press: 3×8

Conditioning (Test):

8 min AMRAP:

  • 30 Pull Ups
  • 75 Wall Balls (20/14)
Extra:

Hollow Hold: 3 x 30-60 sec

10/5/17

Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders

10/4/17

Strength:

Jerk (3 sec pause in dip and 3 sec pause in catch): 

  • 1RM
  • -20% for 2×2 (with pause)
Conditioning (Practice):

12 min AMRAP:

  • 3/3 TGU (53/35)
  • 50 Double Unders
Extra:

Single Leg RDL: 3×8

10/3/17

Strength:

A1. Bench Press:

  • 5RM (no pause)
  • -10% for 2×5

A2. Choose either

  • Weighted Pull Ups: 3×8
  • Single Arm DB Rows: 3×8
  • Pull Up Program
Conditioning (Test):

Performance:

5 Rounds:

  • 10 Box Jump (30/24)
  • 10 TTB
  • 1-2-3-4-5 Muscle Ups

(17 min cap)

Fitness:

5 Rounds:

  • 10 Box Jumps (24/20)
  • 10 TTB
  • 10 Burpee Pull Ups

(17 min cap)

Extra:

Powell Raise: 3×8

10/2/17

Strength:

Back Squat:

  • 5RM (no pause)
  • then -10% for 2×5
Conditioning (Practice):

3 Rounds:

  • 200m Suitcase Carry (100m RT/100m LT) (70/53)
  • 25 RKBS (70/53)

**Every time you set the KB down (in either the suitcase carry or KBS), perform 10 air squats

(13 min cap)

Extra:

100m – 200m Lunge

10/1/17

Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!

9/30/17

Focus of Today’s Foundations:
  • Front Squat
  • Strict Press
  • Wall Balls
Conditioning (Test):

“Air Force WOD”

For Time:

  • 20 Thrusters (95/65)
  • 20 Sumo Deadlift High Pulls 
  • 20 Push Jerks
  • 20 OHS
  • 20 Front Squats

**4 Burpees at the top of each minute 

(17 min cap)

9/29/17

Strength:

A1. RDL: 3×8

A2. Single Arm DB Strict Press: 3×8

Conditioning (Test):

21-15-9

  • Strict Chin Ups
  • Bench Press (BW/70% BW) (Scale = 65% 1RM)
Extra:

Hip Mobility: Glute Smash & Floss (3 min each side)