7.21.18

Saturday

Teams of 3

Run 800m

Then 6 rounds Relay Style

10 DB Box Stepovers 50/35

10 burpees

Then Run 800m together

Then 9 rounds relay style

Row 18/15 calories

20 wall balls

Then Run 800m together

7.20.18

Friday

Oly Work

0:00-3:00 EMOM

Muscle Snatch + Snatch Balance + 2 Sots Press

Start with empty bar. Add weight by feel.

3:00-6:00 Load Up

6:00-12:00 EMOM

Power Snatch 60%+

Pause in catch then ride down to squat


MetCon

GSO WOD 1

30 OHS 100/70 lbs

10 toes to bar

20 OHS

20 t2b

10 OHS

30 t2b

10 minute Cap (you only have to do 12 reps per minute to finish under the cap. GTBO)



Buyout

Tabata Hand Release Pushups

7.19.18

Thursday

Cardio Fiesta

28 minutes at steady pace

800m run

10 windmill (5/side)

10 cartwheels

20 Cossack squats

20 second side plank right

20 second side plank left

1000m row

7.18.18

Wednesday

Oly Work

8 minute EMOM

Clean + Push Jerk + Split Jerk at 70%


Do not build in weight. Focus on speed and technical precision. Pause in split jerk catch 2 seconds.


MetCon

10-8-6-4-2

Hang Clean Ladder*

Strict HSPU

Burpees


Hang Clean Weights

Male Rx: 135-185-225-275-315

Female Rx: 85-115-145-175-205

Male Scaled: 95-135-155-185-205

Female Scaled: 55-65-75-85-95

7.17.18

Tuesday

Skill 6 min EMOM

M1) 65 Double unders / 45 seconds struggle unders

M2) 45 second freestanding Head/Handstand/Crow


3 rounds

800 meter run

10 muscleups

25 medball sit-ups

7/16/18

Monday

1RM Front Squat (25 minutes)

This is what we’ve been training for! #GTBO and fight for that PR!

Start with 2.5s or 5s on the inside of your barbell to set yourself up for a 5 lb PR. For example, if your 1RM is 295, put 2.5s on the inside so when you make your first 100% PR attempt the bar already has 300 on it.

5@50%

4@60%

3@70%

2@80%

1@85%

1@90%

1@95%

1@100%+

MetCon

Retest 4/23/18

Dumbbell C2B Fran

21-15-9

Thrusters 50/35 lbs

Chest to Bar Pull-ups

10 minute cap

7.14.18

Saturday

Teams of 3

Run 600m together

90 single arm DB Hang Power Clean & Jerk

120 box jump overs

Run 600m together

90 toes to bar

120 calorie row

Run 600m together


Athletes must perform reps at a minimum of 10

7.13.18

Friday

Oly Day

Snatch

0:00-6:00 EMOM

1 snatch @70-80%

6:00-12:00 Heavy Single by Feel


MetCon

20 minute EMOM

M1) 6 OHS @ 70% snatch

M2) 8 DB Bench Press AHAFA

M3) 18/15 Calorie Row

M4) 25 abmat sit-ups

M5) Rest

7.12.18

Thursday

Row-ga

2 minutes row + 2 minutes flow for 28 minutes

Row at 70% effort. Keep strokes per minute <25. Focus on breathing and long powerful pulls


Yoga Flow

20 seconds on each movement back to back

1) Reach up and back to Toe Touch

2) Up Dog to Down Dog Flow

3) Alternating Cossack Squats

4) Side Plank Right

5) Side Plank Left

6) Transition back to Rower


15 minutes mashing

7.11.18

Wednesday

Clean and Jerk

0:00-6:00 EMOM

1 c&j @70-80%

6:00-12:00 Heavy Single by Feel


MetCon

Every 3:00 for 18 minutes (3 rounds each)

A) 10 DB Box Stepovers 50/35 + 15 HSPU


B) 30 burpees


Perform each round as fast as possible and cap work at 2:00.

7.10.18

Tuesday

Skill: Kipping Pullup. Pick up where you left off last week

0-5: Focus on traditional Kip with exaggerated hollow and arch positons.

6-10: Focus on traditional kip and aim for chest to bar

11-15: Focus on Butterfly Technique

15+: Focus on Butterfly Chest to Bar


6 minute EMOM

1) 2-5 unbroken pullups at highest skill level

2) 40 second Freestanding Hand/Headstand (Crow Scaled)


MetCon

3 rounds

25 chest to bar pullups

50 double unders

800 meter run

7.9.18

Monday

Front Squat

0:00-2:00 5@56

2:00-4:00 4@66%

4:00-6:00 3@76%

6:00-8:00 2@86%

8:00-11:00 2@91%

11:00–14:00 1@95%

14:00-16:00 Heavy Walkout@110% (10 seconds)



MetCon

Teams of 3 Relay Style

23-17-11

DB Thrusters 50/35

Row Calories

Don’t even think about breaking up your thrusters. GTBO

7.7.18

Saturday

Teams of 3

Run 800m together one athlete holding medball

Then

6 rounds relay style

15 toes to bar

10 DB OHWL (5 Right/5left) 50/35 lbs

Then

Run 800m together one athlete holding medball

Then

9 rounds relay style

10 burpees over ball

25 wall balls

Then

Run 800m together one athlete holding medball

7.6.18

Friday

Oly Skill: Overhead Squats from the Floor

Focus on going right into overhead squat from snatch with narrower grip.

Every 90 seconds x 6 (9 minutes)

5 ovherhead squats @50-75% of your snatch


MetCon

20 minute EMOM

M1) 18/15 calorie row (50 seconds)

M3) 15 HSPU / pike press / DB Press

M3) 65 double unders / 45 seconds struggle unders

M4) 25-50 Foot HSW / 3 Wall walks

M5) Rest

Independence Day 2018

Hero WOD

Hangin’ with Helton

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Three rounds for time of:

Run 800 meters

30 Dumbbell hang squat cleans 50/35 lbs

30 Burpees


Advanced Athletes wear weight vest.

7.3.18

Tuesday

Skill: Kipping Pullup. Pick path based on current kipping Pull-Up Capacity.

0-5: Focus on traditional Kip with exaggerated hollow and arch positons.

6-10: Focus on traditional kip and aim for chest to bar

11-15: Focus on Butterfly Technique

15+: Focus on Butterfly Chest to Bar


6 minute EMOM

1) 2-7 unbroken pullups at highest skill level

2) 35 second Freestanding Hand/Headstand (Crow Scaled)


Retest 2/6/18

MetCon

Lynne

5 rounds

Max Effort Bodyweight Bench Press

Max effort pullups

Rest 1 minute between movements.

20 min cap


Buyout

Max Effort Unbroken GHD Situps

7.2.18

Monday

Front Squat

0:00-2:00 5@55%

2:00-4:00 4@65%

4:00-6:00 3@75%

6:00-8:00 2@85%

8:00-11:00 2@90%

11:00–14:00 1@94%

14:00-16:00 Heavy Walkout@110% (10 seconds)


MetCon

Teams of 3

15 Minutes to Complete

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

DB Thrusters 50/35

Lateral Burpees Over DB

Athlete A does 1+1. B does 1+1. C does 1+1. A does 2+2. B does 2+2. Etc until all athletes have completed 10+10.

No excuses here. GTBO and sprint every round.

6.30.18

Saturday

Pride WOD

Harvey Milk - died 11/27/1978

Run 1 mile

Then 12 Days of Christmas style

11 pullups

27 double unders

19 burpees

78 situps

100 air squats

Then Run 800m

If you have a vest, wear it!

45 min cap

6.29.18

Friday

Snatch

8 minute EMOM

Start at 75% Build to heavy


MetCon

5 rounds

10 OHS 135/95 lbs

15 toes to bar

200 meter run (out front door, to stop sign and back)


20 minute cap

6.28.18

Thursday

Skill: Turkish Get Up

Conditioning: Row 5k

Every 2 minutes stop and do 10 cartwheels unless you want to row for time. 


15 Minutes Mobility