Monthly Archives: April 2015

1-May-15-WK4

A. Strength: Close Grip Bench Press 5-3-3-3   B. Weightlifting: 3 Position Squat Clean 4x1 @ 65-70% Across Power, Launch, Floor   C. Row: 2 Rds each set for time 1,000m Row -Rest 5 min 800m Row -Rest 4 min 600m Row -Rest 3 min 400m Row -Rest 2 min 200m Row -Rest 1 min…
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1-May-15

A. Warm Up: 3 Rds NFT 50 DU’s 15 Wall Balls 5 Ring Dips   B. Strength: Bench Press 5-3-3-3   C. SIGN UP FOR CLASS WOD: 5k Row *Compare to 12-Nov-14, 18-Aug-14, 16-Jun-14 If you want to get better, at anything in life, you need to do the hard work. If you skip on this,…
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29-Apr-15-WK4

This is an endurance day, make sure your food intake is dialed in.   A. Strength: Deadlift 4x2 Standing on 25# plates Working up to 85% of 1RM   B. WOD: “McGhee” AMRAP 30 Min 5 Deadlifts 275/185# 13 Push Ups 9 Box Jumps 24”   C. Conditioning: Run 3x800m Rest 1:1 *Keep in mind…
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29-Apr-15

A. Warm-Up: 3 Rds NFT 40 DU’s 10 Burpees 7 GHD Hip Ext   B. Strength: Deadlift 4x2 Standing on 25# plates Working up to 80-85% of 1RM   C. WOD: “McGhee” AMRAP 30 Min 5 Deadlifts 275/185# 13 Push Ups 9 Box Jumps 24”     Corporal Ryan C. McGhee, 21, was killed in…
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28-Apr-15

A. Warm-Up: NFT 400m Row -3 Rds NFT 12 Alt Lunges :10 Superman/ :10 Hollow Rocker 6-4-2 Strict HSPU   B. Strength: Push Press 15 Min to Find 1RM   C. WOD: AMRAP 10 Min 10 Front Rack Lunges 95/65# 8 GHD Sit Ups 6 Push Press 95/65#   D. Cool Down: Stretching 1 Min…
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28-Apr-15-WK4

A. Strength: Push Press 15 Min to Find 1RM   B. Weightlifting: Jerk Recoveries 5x1 Building up to 115% or 1RM Jerk   C. WOD: AMRAP 10 Min 10 Fat Bar Front Rack Lunges 95/65# 8 GHD Sit Ups 6 Fat Bar Push Press 95/65#   D. Aux: Max Muscle Ups 4 Rds :30 on…
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27-Apr-15

A. Warm-Up: 3 Rds NFT 20 Cal Row 10 Pressing OHS w/pvc 10 Pull Up Bar -Rd1 Close Grip Swings -Rd2 Strict Pull Ups -Rd3 Kipping Pull Ups   B. Weightlifting: Front Squat 3x5 Go Heavy   C. WOD: “Fran” 21-15-9 Thrusters 95/65# Pull Ups *Compare to 28-Jan-15   D. Cool Down: Row Min 1…
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27-Apr-15-WK4

A. Weightlifting: 1) Front Squat 3x5 Go Heavy   2) Snatch Pull 3x5 @ 95% of 1RM Snatch   B. WOD: “Fran” 21-15-9 Thrusters 95/65# Pull Ups *Compare to 28-Jan-15  
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