10-31-13

Back Squat, 3x5
then
Bench Press, 3x5
then
Power Clean, 5x3

Use a weight that you can lift with proper form for all reps. Rest as needed between sets. All squats first. Then all bench. Then all Cleans.

10-30-13

SPORTS DAY.

Extra Credit: Gymnastics work

Take 12 minutes and complete as many reps as possible of (your choice):
Muscle Ups
Hand Stand Push ups
Front levers
Back levers
kick up to inverted hang, lower slowly as rigid and straight body as able

10-29-13

Warm up:
Run 1 mile

For Time:
21-18-15-12-9-6-3
Toes to Bar
Back Extensions

Cool Down:
4 sets of 60 sec plank holds
rest 30 sec between each set

10-28-13

For Time:

100 Burpees

Sorry for late post.

10-18-13

FRIDAY CHALLENGE 
2 ROUNDS
Complete as many unbroken reps as possible, max effort to failure..
Rest exactly 5 minutes between each movement.

- Wall balls (20lbs/14lbs)

- Pull-Ups

- Body Weight Bench Press (USE A SPOTTER!!!)

- Row 500 meters for time (100% effort)

NOTES:
Give each work out your best effort, don't hold back for the second round. Shoot for new personal records (PRs) in the first round.  As soon as you stop, drop the ball, let go, or re-rack the bar, you are done for that round.

Don't do the bench press without a spotter. Replace with DB if needed.

10-17-13

Strength

Every minute on the minute for 8 minutes 

3 Clean and Jerks, 60% of 1 Rep Max 

- Challenge your self, but use a weight you can complete all 8 rounds. 

WOD

2 Rounds for time

15-12-9

Power Cleans(115lbs/75lbs)/Burpies 

Rest 10 minutes between rounds

Scale weight as necessary. 

10-16-13

SPORTS DAY

The sports courts are out of commission for another week.

Row 2K for time. (95%)
20 minute recovery run (Slow easy pace).
Row 2K for time. (100%)

Beat your first time.

10-15-13

Strength 
Front Squats 5 sets of 3 (rest 2 minutes between sets)

WOD
3 Rounds for Time
20 Kettle Bell Swings (2pd/1.5pd)
20 Wall Balls (20lbs/14lbs)

10-14-13

Columbus Day

Run 5k for time

10-12-13 & 10-13-13

REST DAYS! 
Enjoy the three day weekend.

10-11-2013

Adam Brown

 For time:
Two rounds
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

10-10-2013

SWOD (Strength Workout Of the Day)

Front squat (90% of your 1 Rep Maximum)
3-3-3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

 For Time:
40 Thrusters (95lbs./65lbs.)
25 sit-ups
30 Thrusters
25 sit-ups
20 Thrusters
25 Sit-ups
10 Thrusters
25 Sit-ups

10-09-2013

SWOD (Strength Workout Of the Day)

Deadlift:
(Use 80% of your 1 Rep Maximum)
5-5-5-5-5

Rest 5 Minutes

WOD (Workout Of the Day)

MetCon (For Time):
5 Rounds
10 Power Cleans (135/95)
15 Toes to Bar
20 Box Jumps (24/20)

10-8-2013

Strength Workout Of the Day (SWOD)

Close Grip (Shoulder Width) Bench Press
3-3-3-3-3-3-3-3-3-3
(85% of your 1 Rep Maximum)

Rest 5 Minutes

Workout Of the Day

MetCon (For Time)
Max Effort Row- 2k
50 Double-unders

10-07-2013

SWOD (Strength Workout Of the Day) 

Back Squats

3-3-3-3-3-3-3-3-3-3
(80% of your 1 Rep Maximum)

Rest 5 Minutes

WOD (Workout Of the Day)

Power Snatch

Metcon (AMRAP – As Many Rounds As Possible)
Death by Power Snatch (95lbs./65lbs.)
On a Running Clock:
1 Power Snatch the first minute
2 Power Snatch the second minute
…until you fail to complete the Power Snatch on the corresponding minute

10-5 and 10-6-13

SEE YA THERE!

10-04-13

Strength: EMOM for 10 min
Deadlift, 3 reps at 275 or 315

Hero WOD:

JERRY


Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. 
Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. 


For Time:
Run 1 mile
Row 2K
Run 1 mile

RIP SGM Patton.

The thing we owe to all Hero's who have given all is to live our lives to the fullest. So go out and enjoy Gretna Heritage Fest this weekend. See ya there!!

10-03-13

Warm Up:  4 sets
10 pull ups
25 push ups
30 sit ups

rest 3 min

WOD:  50 Turkish Get Ups
25 each L/R
35# DB or 1 pood KB

Cool Down: 3 sets
30 sec Hollow Rocks
rest 30 sec between sets

*When in doubt of movement standards, remember to reference the Exercises and Demos link...OR you can always ask uncle Google.

10-02-13

Sports Day. Enjoy.

Extra Credit WOD:
100 burpees at a steady controlled pace.

*Due to a notice of numerous people performing improper burpees, please note a burpee consists of:
Sprawl to a push up, to jumping your feet towards your hands, to standing up, and then jumping with both feet breaking contact with the ground. Other wise, you are just sprawling....and thats okay too. JUST DON'T CALL IT A BURPEE.

10-01-13

Strength: Weighted Box Step Ups,
Using 20" box, perform 5 sets of 6-8 reps each leg
40lb Dumb Bells in each hand

WOD:
Run 1 mile
50 KB swings, 1.5 pood
100 hand release push ups
Row 1000m