Thursday, April 30, 2015

Friday

Katie

Complete 50 burpees
As a buyin and EMOM 
3 Knees to elbows

Thruster 3 rm

Bench 3x5
Pendlay row 3x15

Thursday

Go ladies!

Cindy
20 minute AMRAP
5 pull-ups
10 push-ups
15 air squats

Front squat 3x3

Monday, April 27, 2015

Wednesday

Matt

Rowing drills

Five rounds 
First two minutes 
  Row at 16,20,22,24,26 SPM
Second two minutes
  With 30 seconds to transition, 1 minute max reps at each of five stations: overhead lunges 45/33, overhead squat 45/33, Abmat sit-ups, kettkebell swings 1.5/1 pood, Russian twists 45/25.  One station per round.

Power clean and jerk 3 rm

Tuesday

Ellie and Becky

Time to work on your goal

EMOM 15
3 back squats at 70-80% of most recent 1 rm
3 Burpees 

Clean 
today's 3 rm

Sunday, April 26, 2015

Monday

Gluten-free strawberry rhubarb pie - yum!

Complete two of the Bear Complex every two minutes (build to heaviest load over the course of 8 sets)
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
* Keep the exercises split as is, do not turn into a full clean + thruster
Then

Superset
Deadlift
 - heavier than last week, but don't increase more than 5%
3x3 after warm ups

Press 3x5
  - add weight from last week

Thursday, April 23, 2015

Friday

Chris

Tabata slamball - 4 min

Death by Pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... Continuing as long as you are able.
If you fail before 10 minutes, you may start over at 1 to continue.

Bench press 3x5 add weight
Pendlay row 3x15 after

Wednesday, April 22, 2015

Thursday


Is this how you feel today?  There will be time to take care of yourself in class.

MWOD and foam roll

Four rounds, one minute each station, no score
Open skill
Muscle-up or jumping muscle-up
Toes to bar
Tire flip

Ten minutes to find today's 1 rep max 
Clean and Jerk
Actual USAW rules Jerk, not shoulder to overhead


Tuesday, April 21, 2015

Wednesday


A great workout yesterday, so good to see you working so hard on some tough skills!

3 rounds for warm up 
10 reverse lunge each side 
10 ninja roll to jump
10 goblet squats

2 Rounds
50 Double Unders/100 Singles
40 HR Push Up
30 DB Snatch (15 each side)
20 Burpees
10 Power cleans
Rest 2 minutes

Front squat 3x3
Add no more than 5 percent

Monday, April 20, 2015

Tuesday

John and Derek

10 minutes to work on Turkish Get Up

AMRAP 20
Back squat 135/95 20 reps
Handstand walk one way or equivalent distance (subbing will be allowed)
Rope climb or 10 pull-ups 

(Compare to Thursday March 12)

Jerk, split or power
heaviest 3 in time remaining

Sunday, April 19, 2015

Monday

Two different ways to do the handstand push-ups 

Warm-up

OTM 16
First       shuttle runs 4
Second  dips 5

Superset
Deadlift
 - heavier than last week, but don't increase more than 5%
3x3 after warm ups

Press 3x5
  - add weight from last week

Thursday, April 16, 2015

Friday

Another cute couple works out together

3 rounds for warm-up
Ninja roll to jump 7
Crab walk one way
Ring rows easy 7
Wall balls easy 7

3 attempts to get max reps STRICT pull-ups 

AMRAP 10 minutes
2 Snatch 115/85
4 Handstand push-ups
4 Dips
10 Abmat sit-ups 

Bench 3x5 

Wednesday, April 15, 2015

Thursday

Aaron and Carly

Time to work on your goal

EMOM 15
2 back squats at 70-80% of most recent 1 rm
3 toes to bar

Clean 
today's 3 rm

Tuesday, April 14, 2015

Wednesday

Matt

3 rounds for warm up
Ninja roll to jump, 6
Windmill with dumbbell, 6 each
Pike on rower, 6

3-5 rounds for time of:
20 wall-ball shots
75/55-lb. hang power clean or sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75/55-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute
Compare to your last Fight Gone Bad

Jerk, split or power
heaviest 3 in time remaining

Monday, April 13, 2015

Tuesday

Serious Sirius 

AMRAP 12 minutes
7 pull-ups or ring rows
7 box jumps
14 Kettlebell swings AHAP
Bear crawl one way

Front squat 3x3, to 75% of 1 rm

Sunday, April 12, 2015

Monday

Carly S in action

Burgener for Clean warm-up

Elizabeth
21-15-9
Clean (squat) 135/85
Ring dips
Original demo from CF Headquarters http://youtu.be/3JV-OsMfIag 


Superset
Deadlift
 - heavier than last week, 75-80% (depending on absolute weight of 1rm)
3x3 after warm ups

Press 3x5
  - add weight from last week

Thursday, April 9, 2015

Friday



3 rounds for warm-up with one dumbbell
TGU 3 each
Windmill 10 each
Overhead walking lunges 10 each

3 attempts to get max reps pull-ups 

AMRAP 10 minutes
4 Power Snatch (95-115/65-85)
8 V-Ups
8 Box Jumps
12 Hollow Rocks

Bench 3x5 
Keep adding weight from last week

Wednesday, April 8, 2015

Thursday

Kate gets into the box jump!

Row
18 spm
20
22
24
28
5 minutes rest
30
26
22
20
16
Score total meters
Don't be afraid of this workout; it is self-paced and you will reap the benefits of this training on your next 2000 meter test!

Jerk, split or power
heaviest 3 in time remaining

Tuesday, April 7, 2015

Wednesday



3 rounds for warm up
2 wall walks plus 30 second hold
15 super mans hold 3 seconds at top
15 one legged hip bridge 
20 second hanging L sit

Tabata
Double unders
V up hold 
Row for calories

Clean, heavy 3s

Sunday, April 5, 2015

Monday

Colin does some renegade rows 

warm-up 
Easy box jumps
Handstand walk ups
Forward rolls

OTM 16
Odd 85-90% of max height box jump, 3 reps
Even Shuttle run back and forth 3-4x

Superset
Deadlift
 - heavier than last week, 72-75% (depending on absolute weight of 1rm)
3x3 after warm ups

Press 3x5
  - add weight from last week


Thursday, April 2, 2015

Friday

More box jumps!

Linda
3 Bars of Death, partners
10,9,8,7...1 reps of
Deadlift - 1.5 of bodyweight 
Bench - 1/.75 of bodyweight
Clean (squat) - .75 bodyweight

Load up three bars (per team of two) and storm through for time.  Each partner takes a turn benching and spotting, but may be deadlifting while the partner cleans.

Pick a reference "bodyweight" to finish in the time allowed and keep the proportions the same.

We will do something fun tomorrow!

Wednesday, April 1, 2015

Thursday


Fabulous box jumps everbody!  Sadly John R is moving to Washington to work at MicroSoft.  It's been great having him here - he is a very fast guy and always has an encouraging word for his fellow athlete.

Athlete's choice:
Skill time or Recovery or Lift

Cindy
20 minute Amrap
5 pull-ups 
10 push-ups
15 air squats