White

White

White
5 rounds
15 foot Rope climb, 3 ascents 
10x Toes to bar 
21x Overhead walking lunges (45# plate) 
Run 400m 

Anyone who wants to do 13.4 again I will be there until 2pm along with some of the other coaches.

Friday

Friday

-Static Stretching as a Team

-Med Ball Passes w/ Partner 8 min

 

Rest as needed between lifts
Overhead squat 3-3-3-3-3x

 

WOD:

For time
75 Thrusters (95#) (65#)
Do 7x push-ups at top of each minute

13.4

13.4

WORKOUT 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Wednesday

Wednesday

Frankenstein Walk, Lunges, A-skip, B-skip, Side A-skip, Kareoke, Inch worms, 

3 rounds not for time

10 pushups

10 air squats

10 situps

 

Strength:

Rest as needed between efforts
Power clean 3-3-3-3-3x @ 70% 1RM 
Push press 3-3-3-3-3x @ 70% 1RM

20 min cap

 

WOD:

Max rounds in 20 minutes
5x Power cleans (115#/75#) 
10x Pistols 
15x Double unders

Intro class tonight!

Intro class tonight!

Warmup: Run 800m

Stretch as a team

Strength:

Bench

3×5

3×3

3×1

WOD:

21-15-9x reps
Bent BB row 135/95#
Ring push-ups 
KB swings 70/53
Sit-ups

 

Monday

Monday

5 rds not for time 

10 KB swings

10 Box jumps

Team stretch 

 

Strength:

Front Squat

2-2-2-2-2-2

 

WOD:

Max rounds in 10 minutes
3x Thruster 155/115
6x Burpee broad jump 

 

Sunday

Sunday

Dynamic Warmup

Team Stretch

 

WOD:

10 rounds:

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

Handstand pushups

KB Swings 70/53#

Pullups

OH Squats 45/35#

 

Reminder we will be having a bring your own beer/food party as our athletes and coaches hit 13.3.

 

 

You pick and choose your pain.

You pick and choose your pain.

Athletes here is a cool idea I just came up with.

Utilizing our Benchmark board you will pick one lift whether it be backsquat, deadlift, snatch, etc…, and hit a new 1 rep max.

 

Then utilizing the same board you will pick one of the benchmark wods we have posted on the board and do that as well. 

 

I can’t wait to see what you al choose. You know you aren’t all there when you pick the pain you put yourself through. But that’s why we’re strong. Let’s get it.

 

Reminder that Sunday we will have our usual Open party. Bring your own beer/food and watch Craig, myself, and all those athletes who want to try it again.

Fridays are great!

Fridays are great!

800m run

Squat therapy

Shoulder mobility 

Team stretch

 

Strength:

3×3, 3×2, 3×1

Snatch (full)

 

WOD:

EMOM 20 min

Even-1 Bear Complex @ 65% of 1 rep max 

Odd-Max pull-ups in 20 sec

Good thing we practiced!!

Good thing we practiced!!

WORKOUT 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Notes

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.