3-31-16

Warm Up: – 8 min Dynamic movements

6 min Partner warm up 

WOD Prep: – 8 min lift & load into DL

Practice Bar MU

WOD: –  2 rounds for Reps (runs = 0 reps)

Against a 3 min clock 

200m run + AMRAP bodyweight DL

Rest 1 min

Against a 3 minute clock

200m run + AMRAP Bar MU

Rest 1 min 

Against a 3 min clock

200m run + AMRAP 75%Bw clean

Rest 1 min

 

3-30-16

Warm Up: – 800m run

Conditioning: EMOM 10

50 DU + 5 burpees

WOD: – In Teams of 3

Against a 15 min clock…

1600m row

100 wallballs

AMRAP 100m medball sprints

*P1 works on movement (only when active rest is in place)

*P2 must hold active rest (OH plate hold @ 45/35)

*P3 rests 

 

3-29-16

Warm Up: – Box jumps

KB swings (russian/american)

Slow pushups

PVC stretching

Skills: – 3 sets in 18 min

Max rep dips

5 negative HSPU’s

 

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George

WOD: – “TK”

AMRAP 20

8 strict pullups

8 box jumps @ 36″ / 24″

12 kb swings @ 70 / 53

 

3-28-16

Warm Up: – In 8 min complete 2 sets:

Row 400m

8 K2E @ 1111

8 GHD back extensions @ 1111

—– 4 min C&J warm up —–

Strength: – Spend 20 min establishing a 1RM 

Clean & Jerk

WOD: – 6 rounds for time: (LC: 5/16/15)

12 pullups

12 GHD situps (24 abmat situps)

24 air squats

3-25-16

Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 45 lb.
Girls use 35 lb.

 

3-24-16

Warm Up: – AMRAC 8

Ascending reps by 2’s (NTE 10)

KB swings 

C2B pullups

Walking lunges x 2

Skills: – Bar muscle ups

WOD: – For Total time :

A. AMRAP 4

Bar Muscle ups

——-REST 3 min——-

B. 3 rounds:

50 DU / 100 SU

25 kb swings @ 53/35

200m run

*Each Rx bar MU = 2 sec off total time*

*Each Scaled bar MU = 1 sec off total time*

 

3-23-16

Warm Up: – 8 min dynamic movements

WOD: – Score = lowest time

800m run x 4

Rest 2 min between efforts

(LC: 7/29/13, 1/20/14, 12/8/14)

 

FUN: – Ultimate Medball !

3-22-15

Warm Up: – AMRAC 6

10 wallballs

8 medball situps (OH/Feet touch)

6 burpee box jumps

————5 min clean drills————-

WOD: – 6 rounds for time:

15 medball cleans@20/14

15 situps

Strength: – Dead Squats (begin @50% BS:1RM)

6 x 5

3-21-15

Warm Up: – EMOM 12

1. 3-position cleans 

2. hollow body/superman rocks

3. 15 K2E

Skills: – Hollow body position in the dip

WOD: – For Time:

1 round:

30 hang cleans @ 115/75

15 ring dips

3 rope climbs

2 rounds:

20 hang cleans @ 115/75

10 ring dips

2 rope climbs

3 rounds:

10 hang cleans @ 115/75

5 ring dips

1 rope climb

3-19-16

Warm Up: – 8 min Dynamic 

Skills: – Rope Climbs

WOD: – 3 rounds for time:

15 SP @ 75/45

50 air squats

9 burpees

1 rope climb