Tues Aug 18, 2015

A little "Grind" work...

800m run
30 box jumps
200m med-ball incline climb, 20#, set incline to max
chin over bar, 2:00 min accumulation**

20 Tire flips***

200m med-ball incline climb, 20#, set incline to max
farmers carry 85# each hand, 5 laps interior gym
800m run

Notes:

** 15 burpee penalty every time you come off the bar - on the spot.
*** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.

Cash Out: stair climb, 8 floors

Friday August 13, 2015

It's Lane's Birthday WOD! So after much thought and perusing through old WODs I found one that we haven't suffered through together in quite some time.

As a planning note. It took us about 45-50 minutes to complete last time. Let's get started at 11:30.

"Whitten"

see WOD 131220 for the last time we did this.
Warmup
mobility work
400m run
2 rounds
  10 KBS
  10 box jumps
  10 burpees
  10 thrusters

Conditioning
5 rounds for time of:
  22 Kettlebell swings, 70/55#
  22 Box jump, 24 inch box
  Run 400 meters
  22 Burpees
  22 Wall ball shots, 20 pound ball

Notes:
1.  Sub wall ball shots with dumbbell thrusters
2.  Adjust KBS weight as needed

Should be a ball of fun. Hah!

Goin' back to basics

The house was rockin' in the gym today!!!

Friday April 24, 2015

going outside today

meet at 11:20 ready to work

24 KB swings

1 mile run

24 situps + 24 pushups

1 mi run

24 situps + 24 pushups

1 mi run

24 C2B pullups

Friday April 17, 2015

Thinking Lumberjackish today…. well sort of a modified Lumberjack 20.

Strength:

  Deadlift, work up to a 3rm

Conditioning:

  20 Deadlifts, 275# (scale to 225)
  Run 400m
  20 KB swings, 2 pood (scale to 55#)
  Run 400m
  20 Overhead Squats, 115# (sub OH lunges, 45# if we run out of bars)
  Run 400m
  20 Burpees
  Run 400m
  20 C2B Pullups
  Run 400m
  20 Box jumps, 24"
  Run 400m
  20 DB Squat Cleans, 45lbs each
  Run 400m

Monday March 23, 2015

Max Effort Monday - Legs and Chest Hypertrophy

On each of these sets of work you will be working to failure. The weight should be such that you are failing in the 10-12 rep range.

Strength/Hypertrophy

1a) Back Squat: 3 sets to work to a 5rm, 2X12@80%

1b) Bench Press: 3 sets to work to a 5rm, 2X12@80%

2a) Walking Lunges: 3x16 (8 each leg)

2b) Pec Dec or Incline Flys: 3x12

3a) Leg Extension: 2x12

3b) Leg Curls or RDLs: 2x12

3c) Calf Raises: 2x12

4) Weighted Dips: 3x12

Friday March 20, 2015

Max Effort Friday

Strength
1) Clean: work up to a heavy complex of Hang Squat Clean + Squat Clean + Front Squat
2) Deadlift: work to a 3rm, 2XME@90%
3) Romanian Deadlift, 3x12 (each set to failure)

Conditioning
EMOM for as long as possible complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees


This is a test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of "Whatcha-got?" So... lets see whatcha-got.

Thursday March 18, 2015

Another Dynamic Effort Day + a little Hypertrophy for the shoulders.

Oly
Snatch Balance: work to a 3rm, 1X3@95%, 1X3@90%

Strength/Hypertrophy
Seated OH Press: 3x12 work to failure

Accessory
DB Press: 2x12
DB Lateral Raise: 2x12
DB Front Raise: 2x12
Upright Rows or Shrugs: 3x12

Conditioning

7 minute AMRAP
ME Push Press, 145
400m run

Wednesday March 18, 2015

Meet on the parking deck near the entrance on the East Tower's side at 1130ish.

Warm up
Stretch
Run 1 lap around deck
2 rounds of
   Pull tire 100 yds
   10 squats
 
WOD
5 rounds of
   Pull tire 200 yds
   Run 1 lap (Start - far entrance - grass - Start)
   20 squats

Tuesday March 16, 2015

Dynamic Tuesdays

Time to work on a little oly lifts. Focus on speed and technical execution.

Oly
Snatch: work to a 3rm, then 1X3@90%, 1X3@85%

Strength/Hypertrophy
A. Snatch Grip Deadlift: work to a 3rm, 1X3@95%, 1XME@90%
B. 3X6 Snatch High Pulls from hang @ 110% (of max Snatch) up to sternum height

Accessory Work
A. 3 sets of: 7 Pull ups + 5 C2B + 3 Bar MU without coming off the bar – rest as needed between sets
B. 3 sets of: 5-10 Strict C2B – 1 minute rest between sets

Lane.... if your dying for a WOD... here ya go.

Optional WOD

AMRAP 15:
4 1-arm DB Snatches at 65, each arm

400m run

Monday March 16, 2015

Max Effort Monday - Legs and Chest Hypertrophy

On each of these sets of work you will be working to failure. The weight should be such that you are failing in the 10-12 rep range.

Strength/Hypertrophy

1a) Back Squat: 3 sets to work to a 6rm, 2X12@80%

1b) Incline Bench Press: 3 sets to work to a 6rm, 2X12@80%

2a) Leg Press: 3x12

2b) Incline Flys: 3x12

3a) Leg Extension: 2x12

3b) Leg Curls or RDLs: 2x12

3c) Calf Raises: 2x12

Short WOD

7 Minute AMRAP

ME Bench Press, 135

ME DB Lunge, 25# each hand

ME weighted reverse crunches, 15#

Friday March 13, 2015

Strength
1) 15 min. to establish a 1RM Clean
2) Every 3 Min for 15 min.
    Max Rep Front Squat @ 85% 1RM Clean

Conditioning
2 rounds
3 Muscle-ups (sub 3 PUPs + 3 DIPS per MU)
15 thrusters, 95#
15 KBS, 55#
20 Box jumps
20 Burpees
50 double unders

Tuesday March 10, 2015

Warm Up

Stretch

Run 400m

2 rounds of

   Lunge single arm press (5 per side per leg, 20 total movements)

   5 strict pull ups

   5 box jumps

   5 decline push up (feet on box)

WOD 1

2 rounds for time of

   20 Box Jumps

   15 Pull Ups

   10 Hand Raise Push Ups

   5 Cleans (105#)

WOD 2

AMRAP 10 of:

   1 Clean & Jerk (105#)

   1 Rd of “Cindy”

   2 Clean & Jerk (105#)

   1 Rd of “Cindy”

   3 Clean & Jerk (105#)

   1 Rd of “Cindy”

Friday March 6, 2015

WOD #1

"Open 15.2"

For as long as possible:

From 0:00-3:00

  2 rounds of: 

  10 overhead squats, 95 / 65 lb.

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:

  12 overhead squats, 95 / 65 lb.

  12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

  14 overhead squats, 95 / 65 lb.

  14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Note: you can sub back-squat for OHS @ 135#

WOD #2

3 rounds of: 

  10 Bench Press, 135#

  10 box jumps

  10 KBS, 55#

  400m run

Tuesday March 3, 2015

Warm Up

Stretch

Run 400m

2 rounds of

   10 box jump overs

   10 clean & jerk

   5 Burpees

WOD

AMRAP: 5 minutes
12 Box Jump
12 Burpees
12 DB Thrusters

Rest 3 Minutes

AMRAP: 5 minutes
10 Box Jumps
10 Burpees

10 DB Thrusters 

Rest 3 Minutes

AMRAP: 5 minutes
8 Box Jumps
8 Burpees
8 DB Thrusters

Monday March 2, 2015

Check out Competitors WODs from the last week for some really cool training ideas...

http://competitorstraining.com/

Friday February 27, 2015 (Alternate)

Lane's Choice...

15-12-9

Thrusters (95lbs)

Pull Ups

Immediately jump into this….

15-12-9

Burpees

Squat Cleans (95lbs)

Friday Feb. 27, 2015

The Crossfit Open has begun!

Workout 15.1

9-minute AMRAP:

  15 toes-to-bars

  10 deadlifts, 115

  5 snatches, 115

Workout 15.1a

6 minutes to establish a 1-rep-max clean and jerk

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

Wednesday Feb 25, 2015

"Fight Gone Bad!"

Three rounds of:
   Wall-ball, 20 pound ball, 10 ft target (Reps)
   Sumo deadlift high-pull, 75 pounds (Reps)
   Box Jump, 20" box (Reps)
   Push-press, 75 pounds (Reps)
   Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Subs:

Wall-ball: DB Thrusters, 20#

Row: Seated cable row, 100#

Compare to March 21, 2014

Save the Bros

Little mid-week humor. Drink up!

Prepare to laugh: Protein shakes aren't as harmless as you might think.

Tuesday February 24, 2015

Warm up
Stretch
Run 400m (treadmill)
20 double unders

2 rounds of
   10 lunge single arm press (5 per side per leg, 20 total movements)
   10 hand raise push up
   10 plank up-down

WOD

4 rounds for time of:
   10 box jump
   15 squat
   20 push up
   25 situp
   30 double under
   run 400m (treadmill)

Friday Feb 20, 2015

Hero WOD Friday

Adam Brown - modified for our equipment

Two rounds for time of:

24 Deadlift, 225
24 Box jumps, 24 inch box
24 Thrusters, 75
24 Bench Press, 165
24 Box jumps, 24 inch box
24 Thrusters, 75
24 Cleans, 135

Adam Brown  |  Age 36  |  Hot Springs, Arkansas

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Friday Feb 6, 2015

Sack's birthday WOD

2 Person Team

46 min AMRAP, 10 reps each of:

  cleans 95#
  pullups
  push ups
  situps
  squats 135#
  deadlift 185#
  toes to bar
  box jumps
  burpees

Friday Jan 30, 2015

"Deck of Cards"

2 person Team WOD

  Hearts – burpees
  Spades – OH walking lunges 25#
  Diamonds – pull ups
  Clubs – thrusters 75#

*Face cards (Jacks, Queens, Kings) - 10 reps
*Aces - 11 reps
*Joker - 25 toes to bar for both partners
*Otherwise face value = # reps

Flip over one card at a time. One person works while the other rests. Be the first to finish and record your time.

Friday January 23, 2015 (Tim's Birthday WOD)

Tim’s birthday WOD (45 years old)

4.5 rounds of the following:
   10 Weight taps (45#)
   10 Plank Jacks
   10 Sit ups
   10 Bench press (135#)
   10 KBS (45#/55#)
   10 TTB
   10 Plank Step Ups
   10 Pull ups/Lat pulls
   10 Burpees
   10 Dumbbell thrusters (pick your own weight)

   Buyout: 45 Mountain climbers and/or 45 double unders

45 minute cutoff

Tuesday January 20, 2015

Warm-up
Stretch
Run 400m
2 rounds of
   10 decline push ups (feet on box)
   10 squats
   15 double unders
   
WOD
4 rounds of
   15 bench press (135#)
   30 squat
   45 double unders
   400m run (outside)

Fri Jan 16, 2015

Either do the 2 WODs below or the first WOD at 5 rounds.

3 Rounds
  16 KBS, 55#
  16 Box Jumps, 24"
  16 C2B
  400m run

rest 3 minutes.

3 Rounds
  16 ground to overhead, 45# plate
  16 burpees
  16 TTB
  200m med-ball incline climb, 20#, set incline to max

Monday Jan 12, 2015

Idea for today?

6 min AMRAP
  6 Hang Snatch or Clean
  6 Weighted Dips
  6 BB rows
  60 DUs

rest 6 minutes and repeat. :)

Friday January 9, 2015

Seven Deadly Sins - modified

For Time:
   10 Pull Ups
   20 Burpees
   30 Deadlifts (145/160)
   100 Double Unders
   30 Box Jumps (24 inch box)
   20 T2B
   10 Cleans (find weight)

   Grip Strength Buy Out:
      1 Round of Frenchies
      1 Lap of Farmers Carry: 85lbs

Monday December 22, 2014

1 Muscle Up
2 Hundred Meters
3 Push Ups
4 Thrusters 95#
5 Power Cleans 95#
6 Kettlebell Swings (55#/35#)
7 Pull-ups
8 Toes to Bar
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Dips

Fri Dec 19, 2014

“Check Your Grip”

Run 800 meters

10 Deadlifts (210 lbs)

15 KB Swings (35-55lbs)

20 Step ups on 20" box while holding 20 lb medicine ball

90 degree hold on the rock rings (level 1) hold for 15 seconds ***

20 Step ups on 20" box while holding 20 lb medicine ball

90 degree hold on the rock rings (level 2) hold for 10 seconds ***

20 Step ups on 20" box while holding 20 lb medicine ball

90 degree hold on the rock rings (level 3) hold for 10 seconds ***

20 Step ups on 20" box while holding 20 lb medicine ball

90 degree hold on the rock rings (level 4) hold for 5 seconds ***

45 lb plate carry (hold plate in bent position from the squat rack to the water fountain) **

25 Pull Downs from the floor (90-100lbs)

45 lb plate carry (hold plate in bent position from the squat rack to the water fountain) **

30 Sit ups

2 Laps Farmers Carry (85 lbs)

Run 400 meters

Buy Out- 50 double Unders

** 30 double under penalty if plate is dropped.

*** 15 burpee penalty if you come off the rings before allotted time.

Wed Dec 17, 2014

4.5mi run

Tuesday December 16, 2014

Warm Up

Stretch

Run 400m (treadmill)

2 rounds of 

   6 dumbbell thrusters

   6 lunge dumbbell single arm press up (right leg, right arm)

   6 lunge dumbbell single arm press up (left leg, right arm)

   6 lunge dumbbell single arm press up (right leg, left arm)

   6 lunge dumbbell single arm press up (left leg, left arm)

   6 strict pull ups

WOD

Buy in: 50 situps

3 clean (115#)

3 pull ups

3 dips

30 double unders

6 clean (115#)

6 pull ups

6 dips

60 double unders

9 clean (115#)

9 pull ups

9 dips

90 double unders

6 clean (115#)

6 pull ups

6 dips

60 double unders

3 clean (115#)

3 pull ups

3 dips

30 double unders

Buy Out: 50 situps

Fri Dec 12, 2014

More Spartan prep...

1. Deadlift
Warmup, 70%x3, 80%x3, 90%x3+, 90%x3

2. "The Grind #3"
400m run
3 rounds of
   Odd Object carry complex, 25' **
   200m med-ball incline climb, 20#, set incline to max
   Frenchies ***
50 double unders
20 burpees
400m run

** pick up 2x45# stacked plates and stomach carry, pick up 85# dumbbell to shoulder and carry back.

*** Frenchies: 5 sec chin over bar, 5 sec 90 degree lock off-pull up, 5 sec 120 degree lock off, pull up. Note, 10 burpee penalty for comming off bar, on the spot.

Wed Dec 10, 2014

5k Recovery Run

Tues Dec 9, 2014

1. Front Squat
warmup, 70%x3, 80%x3, 90%x3+, 90%x3

2. Clean
A. Clean, work to a 3RM
B. EMOMx6: 3 Hang Power Clean @ 75% 3rm Clean

3. Metcon
put together a WOD that includes pulling from above and pulling horizontally

Monday Dec 8, 2014

Continue with the Wendler protocol. This week is 70%x3, 80%x3, 90%x3+ on the strength portion of the workout.

1. Bench Press

warmup, 70%x3, 80%x3, 90%x3+, 90%x3

2. 16 Rep Max Bench Press

3. Short WOD

Come up with something on the fly that involves more pressing and leg work.

Friday Dec 5, 2014

1. Deadlift
Warmup, 65%x5, 75%x5, 85%x5+, 85%x5

2. "The Grind #2"
1600m run
10 Deadlifts 1.5x BW
200m med-ball incline climb, 20#, set incline to max
chin over bar, accumulate 1:30 hanging on bar**
200m med-ball incline climb, 20#, set incline to max
farmers carry 85# each hand, 5 laps interior gym
1200m run

**Note: 15 burpee penalty every time you come off the bar - on the spot.

Cash Out: stair climb, 8 floors

Wednesday Dec 3, 2014

Run a 5K.

Simple huh....

Friday Nov 14, 2014

More Spartan prep for today... HOAH!!!!

"The Grind"

800m run
10 Deadlifts 1.5x bodyweight
chin over bar, accumulate 1:30 min hanging on bar
400m med-ball incline climb, 20#, set incline to max
50 Burpees
farmers carry 85# each hand, 4 laps around gym warmup area **
800m run

**Note: 5 burpee penalty every time you drop the load - on the spot.

---
Here are the links to the races we are targeting.... go pre-register!!!

AL Sprint

http://www.spartan.com/events/pre-registration/?event_id=248/alabama-sprint

TN Super

http://www.spartan.com/events/pre-registration/?event_id=249/tennessee-super

Tuesday November 11, 2014 (Alternate)

Warm Up

Stretch

30 double unders

2 rounds of

   10 decline push up (feet on box)

   10 squats

   5 strict pull up

WOD

Buy in: 20 box jumps

5 rounds of

   10 Bench Press (155#)

   10 Back Squat (155#)

   30 Double Unders

Buy out: 20 dips

Tuesday Nov 11, 2014

3 Rounds
  800m run
  45# plate ground to overhead, 15 reps
  stair run, 8 floors
  pullups, 10 reps

Monday Nov 10, 2014

1. Squat Clean
Work to a 3RM

2. 5 min. EMOM
5 UB Hang Clean @ 70% 3rm Clean

3. Front Squat
Warmup, 65%x5, 75%x5, 85%x5+

Friday Nov 7, 2014

1. Deadlift
Work to a heavy 5

2. 3 RFT
5 Close grip bench, BW
5 Squat Cleans, BW
35 Double unders

rest 3 mins

3. 3 RFT
5 Deadlift 1.5x BW
30' Goblet Walking lunges, 55# KB or DB
3 Wall walks + push-up

Wed Nov 5, 2014

3 Rounds
  800m run
  45# plate ground to overhead, 15 reps
  400m run
  chin over bar, accumulate 1 min hanging on bar
  stair suicides, 3 floor climb (** see below)
  50 burpees
  400m med-ball incline climb, 20#, set incline to max
  30' crab walk

**Note: Stair Suicides. Start on ground floor run up to 1st floor and back down, run to 2nd floor and back down, etc.... to 5th floor and back down.

Monday Nov 3, 2014

1. 5 rounds for max reps and time
Bench Press, BW
Front Squat, BW
35 double unders

2. 15 min AMRAP 
200m run
15 Barbell Rows, 135
15 Dips

Friday Oct 31, 2014

CF Games Open Workout 14.3

8 minute AMRAP:

10 deadlifts, 135

15 box jumps, 24"

15 deadlifts, 185

15 box jumps

20 deadlifts, 225

15 box jumps

25 deadlifts, 275

15 box jumps
30 deadlifts, 315

15 box jumps

35 deadlifts, 365

15 box jumps

Wednesday Oct 29, 2014

Pick one from below A or B or both?

A.  CF Games Open WOD 12.3

18 minute AMRAP:
  15 Box jumps, 24"
  12 Push Press, 115#
  9 Toes to Bar

B.  “Work It Wednesday”

EMOMx30:

5 rounds of:

Min 1: Max Burpees

Min 2: Max Cals on Elliptical

Min 3: Max Abmat Sit ups

Min 4: 200m Run

Min 5: Max Air Squats

Min 6: Max Reps Cable Row

Tuesday Oct 28, 2014

1. Snatch
1RM Power Snatch

2. With a Running Clock:

AMRAP 3:
3 Power Snatch (135/95)
3 C2B
20 DU

Rest 3 minutes

AMRAP 4:
4 Power Snatch (115/80)
4 C2B
20 DU

Rest 4 minutes

AMRAP 5:
5 Power Snatch (95/65)
5 C2B
20 DU

Friday October 24, 2014

Warm Up

Stretch

Run 400m

2 rounds of

   10 squats

   10 decline pushups (feet on box)

   5 kettle bell swings

WOD

5-10-15

   Thrusters (95#)

   Pull ups

Run 2 miles (ADTRAN Loop)

15-10-5

   Thrusters (95#)

   Pull ups

Tuesday October 21, 2014

Warm Up
Stretch

2 rounds of
   20 double unders
   10 decline push ups (feet on box)
   5 Kettle bell swings

WOD Part I (inside)
10 bench press
10 pull ups

8 bench press
8 pull ups

6 bench press
6 pull ups

4 bench press
4 pull ups

2 bench press
2 pull ups

Note: increase bench weight each round

WOD Part II (outside at far end of 6E parking lot)

5 rounds of
   Reverse bear crawl (up hill)
   Reverse crab walk (down hill)
   Run 200m pulling tire (100m there and 100m back)

Buy out: 50 flutter kicks

Friday Oct 17, 2014

Make A Wish

For Time:

35 Double Unders

35 Pull Ups

35 Hand Raise Push Ups

35 Power Cleans (light weight)

35 Toes to Bar

35 Burpees

35 Deadlifts (light weight)

35 Abmat Situps

35 Box Jumps (24")

35 Dumb Bell Thrusters (20-25 lbs)

35 Air Squats

Friday September 26, 2014 (Alternate)

Warm up

Stretch

Run 400m (outside)

Bear crawl (2 lengths of warm up area)

3 rounds of 

   5 decline push ups (feet on box)

  15 double unders

   5 strict pull ups

WOD

10 cleans

3   pull ups

20 double unders

8   cleans

6   pull ups

20 double unders

6   cleans

9   pull ups

20 double unders

4   cleans

12 pull ups

20 double unders

2   cleans

15 pull ups

20 double unders

Rest 2 minutes

2   cleans

15 pull ups

20 double unders

4   cleans

12 pull ups

20 double unders

6   cleans

9   pull ups

20 double unders

8   cleans

6   pull ups

20 double unders

10 cleans

3   pull ups

20 double unders

Friday Sept 26, 2014

1. Coan Deadlift Cycle Week 5
(80% target DL) 3 sets x 3 reps (rest as needed)
(65% target DL) 3 sets x 3 reps (75 sec rest)

2. Accessory for Deadlift cycle
3x5 Power Shrugs @ 60% current 1RM DL
3x5 Romanian Deadlift
3x5 Bent Over Rows
3x5 Underhand Grip Lat Pulldowns
3x5 Good Mornings

Tuesday September 23, 2014 (Outside)

Meet at the designated location in the pic above

Warm Up
Stretch
Run to point 2 and back
2 rounds of
   reverse bear crawl designated area
   8 squats

WOD

5 rounds of
   1 minute push ups (max reps, Army style, Army rest position if not working)
   Sprint to point 2  (start together)
   Rest approx. 1 minute
   1 minute sit ups (max reps, unanchored, Army style, Army rest position if not working)
   Sprint to point 1 (start together)
   Rest approx. 1 minute

Total reps is score

Buy out: squat hold for a total of 1 minute

Results

Tuesday Sept 23, 2014

1. Snatch
A. Snatch, work to a 3RM
B. Snatch Balance, work to a heavy Triple
C. Front Squat, work to a 3RM

2. Pulls from Ground
3-4 rounds
  1 Snatch grip deadlift + 10 shrugs
  10 Upright Rows or Face Pulls

3. Pulls from Above and Horizontal
3-4 rounds
  ME strict C2Bs or wide grip lat pulldown
  DB rows

Monday Sept 22,2014

1. Incline Bench Press 
10x4, 45 sec rest

2. Flat Bench
work to a 2RM

3. Accessory 12-10-8 reps of
A. Incline Fly
B. DB Pullover or Cable Crossovers

Sunday Sept 21, 2014

1. Coan Deadlift Cycle Week 4
(90%)x 2 reps
(75%) 5 sets x 3 reps (90 sec rest b/w sets)

2. Accessory for Deadlift cycle
3 rounds with 60 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins

Friday September 19, 2014

Meet at the spot designated in the pic at 1130.

Warm-up
Stretch
Run 4 lengths of 100m area increasing speed each time

WOD
10x100 Sprints
Rest approx. 1 minute between each sprint.
Record your time for each sprint
Score is the sum of all 10 sprints

Compare to April 23, 2014

RESULTS

*David tweaked his hamstring on the 10th sprint so he had to ease up.

Thursday Sept 18, 2014

1. OH Press
A. OH Press: work to a heavy 5
B. Push Press, work to a 5rm + 1 Split Jerk

2. Accessory Work
3-4 rounds
  3 BTN Push Jerk, heavy
  10 Rear delt flys
  10 DB Lateral raise

3. Pick a 7 min domain bodyweight Metcon

Wednesday Sept 17, 2014 - Oly

1. Snatch
A. Snatch, work to a 3RM
B. 3xME UB Hang Snatch set @ 85% 3rm Snatch, work on speed under the bar

2. Snatch Accessory
3-4 rounds
  3 Snatch Deadlifts (1st pull)
  3 Snatch High Pulls to sternum from hang
  8 Snatch Grip Shrugs, heavy

Wednesday September 17, 2014

Warm Up
Stretch
Bear crawl 4 lengths of warm-up area
Forward crab walk 2 lengths of warm-up area
Backward crab walk 2 lengths of warm-up area
Inchworm 2 lengths of warm-up area

TABATA 1
Clean (115#)
Burpee
Pull up
Push Press (95#)

Rest a few minutes

TABATA 2
Situp (Army style)
KBS (35#)
Bicycle (tenths of a mile)
Box jump

Tuesday September 16, 2014

Meet in gym, will migrate to parking deck.

Warm up
Stretch
Run 400m
2 rounds of
   10 box jumps
   10 decline pushups (feet on box)
   10 squats

WOD
Cleans: 5-5-5-5-5
Run to top of parking deck

4 rounds of:
   Drag tire 200m
   Run 50m to grass
   25 push ups, unanchored Army style
   25 sit ups, unanchored Army style
   25 squats
   Run 50m back to tire

Monday Sept 15, 2014

Old fashioned "Bro" Session Pressing Day... Sack ought to like this one.

1. Incline Bench Press 
12-10-8-6-4-2 reps, 45 sec rest

2. Upper/Lower Press - alternate
A. Bench Press, work to a 7RM
B. Back Squat, work to a 7RM

3. Accessory 12-10-8-6 reps of
A. Incline Fly
B. DB Pullover or Cable Crossovers
C. Weighted Situps

Friday Sept 12, 2014

1. Coan Deadlift Cycle Week 3
(85%)x 2 reps
(70%) 6 sets x 3 reps (75 sec rest b/w sets)

2. Accessory for Deadlift cycle
3 rounds with 60 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins

3. EMOM Ascending Ladder for 5 minutes
10 Close Grip Press, 1 Squat Snatch,    145, 115
10 CGP, 2 Squat Snatch
10 CGP, 3 Squat Snatch...

Thursday Sept 11, 2014 (Alternate)

Warm Up
Stretch
Run 400m
2 rounds of
   10 DB curls
   10 Situps  
   10 KBS

WOD

Bad Karma
   50 Barbell Curls / 10 Kettlebell Swings
   40 Barbell Curls / 20 Kettlebell Swings
   30 Barbell Curls / 30 Kettlebell Swings
   20 Barbell Curls / 40 Kettlebell Swings
   10 Barbell Curls / 50 Kettlebell Swings

Thursday Sept 11, 2014

1. OH Press

OH Press, 12-10-8-8 reps, climbing load, 45 secs rest

Push Press, work to a 3rm + 1 Split Jerk

Split Jerk, work to a 2rm

2. Accessory

3-4 rounds, 12-10-8 reps, climbing

  Strict BTN Press, 45secs rest

  DB Lateral raise

3-4 rounds

  5 BTN Jerk

  10 Rear delt flys

Wednesday Sept 10, 2014

Team WOD. Groups of two (scale reps accordingly for a group of 3)

For Time
100 situps
1 mile run (around pond)
100 air squats
1 mile run
100 pull ups, TTB, or hollow rocks
1 mile run

Notes: The 1300m run will be 1 lap around the pond. If you can not run, then hop on the elliptical for .8 miles. Only one person can work at a time. You will run together and reps for the next exercise can't start until your partner has finished the run.

Tuesday September 9, 2014

Warm Up
Stretch
Run 400m (treadmill)

2 rounds of
   5 KBS
   10 decline push ups (feet on box)
   10 squats

WOD

4 rounds of
   10 bench press (135#)
   10 box jump
   10 KBS

Run to edge of 6E parking lot near parking deck

4 rounds of
   10 squats
   Pull tire 100m
   10 push ups
   Pull trie 100m

Friday Sept 5, 2014

1. Coan Deadlift Cycle Week 2
(80%)x 2 reps
(65%)8 sets x 3 reps (60 sec rest b/w sets)

2. Accessory for Deadlift cycle
3 rounds with 60 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins

3. 5 RFT
10 Close grip Bench Press, 135
10 TTB

Thursday, September 4, 2014

Warm up

Stretch

Run 400m outside

2 rounds of

   10 push ups

   10 squats

   5 strict pull ups

5 box jumps

WOD

Run one lap around the lake, large loop (0.78 mile)

5 rounds of

    10 DB thrusters (25 to 30lbs)

    10 box jumps

    10 pull ups

Run one lap around the lake, large loop (0.78 mile)

Tuesday September 2, 2014 (Alternate)

Warm up
Stretch
Run 200 yds
Pull tire 50 yds
2 rounds of
   10 squats
   10 push ups
   10 situps

WOD
4 rounds for time of
    Pull tire 200 yards
    25 Push ups (Army style)
    25 Situps (un-anchored Army style)

Friday Aug 29, 2014

Okay. We are starting the Coan Deadlift Cycle this week. I will be programming it every Friday.

This cycle can be inter-mixed with your normal weekly workouts. Beautiful!!!
See http://www.seriouspowerlifting.com/3279/articles/ed-coan-deadlift-routine . He walks you through the routine and accessory lifts. Also see the following excel template for figuring out your weekly loads. It's on the Coan Deadlift TAB: Smolov Cycle Excel Template

1. Coan Deadlift Cycle Week 1
(75%)x 2 reps
(60%)8 sets x 3 reps (90 sec rest b/w sets)

2. Accessory for Deadlift cycle
3 rounds with 90 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins

3. Mystery Metcon???
pick something lightweight, intense and short in duration

Wednesday Aug 27, 2014

"Fran"
21-15-9
thrusters, 95
pullups

Tuesday August 26, 2014 (Alternate)

Disclaimer: We may adjust the distance to 50 meters...

Warm up
Stretch
Run 200m
2 rounds of
   6 squats
   10 pushups - chest to ground
   15 double unders
Pull tire 50m

WOD
4 rounds for time of
    20 double unders
    20 squats
    Pull Tire 100m
    20 hand raise push ups
    20 situps
    Pull tire 100m

Tuesday Aug 26, 2014

1. Clean
Clean, work to a 1RM

2. "DT"
5 RFT of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

pick one from below...

3. Pulls from Ground
6x2 Snatch High Pulls to sternum
3x8 Snatch Grip Shrugs
3x10 Upright Rows or Face Pulls

or

3. Pulls from Above and Horizontal
4xME strict C2B pullups
3-4 rounds
  10 wide grip lat pulldown
  10 cable, DB, or bent over rows

Monday Aug 25, 2014

Monday "Bro" Session

1. Upper/Lower Press - alternate
A. 1RM Bench Press
B. 1RM Back Squat

2. 1-10 Method Bench Press - optional
Start at a weight where you can get 1 rep. Next take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps with no rest in between.

3. Accessory 12-10-8-6 reps of
1a) Incline DB Press
1b) Incline DB Fly
2a) DB Pullover or Cable Crossovers
2c) Weighted Dips

4. Abs - alternate
A. Hanging Leg Raise, 4x25
B. Ab Coaster, 4x16

And for those that just need a Metcon... skip one or more of the above and perform "Cindy"

Friday Aug 22, 2014

1. Squats

5RM Back Squat
5RM Front Squat

2. 4 RFT
3 Deadlifts, 225
6 Power Snatch, 115
9 Bench Press, 135
12 C2B

3. Optional Accessory
3 rounds with 90 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins


oh and by the way...

"I accepted the ALS Ice Bucket challenge from Jamie Mackey.... well 24hrs late, but hey... I now challenge the guys from the gym... Gean Mun Johnson Lane Polak Sack T., Matthew Davis, Matthew Tomlin, Tim Rochell, Scott Miller, Michael Van Kirk, David Wachira, Tom Detwiler, Nick Robinson, Wade Glass, Lee Ferrell. You know who you are." 

Thursday, Aug 21, 2014

1. OH Press
OH Press, work to a 5RM
3 sets, 3 Push Press + 1 Split Jerk

2. Jerk
Split Jerk: continue split jerk work from (1) and find 1RM
Behind the Neck Snatch Grip Jerk, 3x3, heavy

3. 3-4 rounds, NFT
10 HSPU
10 chinups, yes chinups not pullups
10 OHS

Wed Aug 20, 2014

Tabata Wednesday...

Warmup at 11:20
Mobility work
2 rounds of
  400m run (outside)
  5 hand raise push ups
  5 strict pullups
  5 squats
  5 burpees

Tabata
Burpees
DB Snatch, 45
Russian Twist
Deadlift, 135
Box Jumps
Cable Row, 130/100

Tues Aug 19, 2014

1. Clean
Clean, work to a 3RM
Hang Clean: 3X3@90% of 3rm hang

pick one from below

2. Accessory, NFT
3-4 rounds
  ME strict C2B pullups
  10 wide grip lat pulldowns
  10 bent over rows

Biceps, run the DB rack up then down

3. EMOM Ascending Ladder for 7 minutes
12 C2B, 1 Power Snatch, 115
12 C2B, 2 Power Snatch
12 C2B, 3 Power Snatch
etc...

Monday Aug 18, 2014

1. Upper/Lower Press- alternate
A. Back Squat: find 7RM
B. Bench Press: find 7RM

2. 8-10 Rep Drop Set Incline DB Press
Start at a weight where you can get 8-10 reps then drop weight and get another 8-10 reps. Keep repeating this until you are down to very little weight.

3. 3 RFT
100m run, treadmill incline on max
12 Thrusters, 135
12 T2B
12 Weighted Dips, 25

Friday Aug 15, 2014

1. Squats
Front Squat: 10x3 across

2. Pulls, alternate
3x10 Snatch Grip Deadlift, heavy
3x10 Good Mornings

pick from #3 or #4 below

3. 3 RFT
75 Double Unders
50 Air Squats
25 cal row, (sub 2:50 SDHP or cable row)

or

4. For Time
50 DB Walking Lunges, 35
40 Toes to Bar
30 DB Snatch, 45
20 C2B
10 HSPU

Thursday August 14, 2014 (Alternate)

Warm up
Stretch
Run 400m
3 rounds of
   5 slow squats
   5 decline pushups (feet on box for box jump)

Loosen up on bench and back squats

WOD
21 Bench Press (135#)
21 Back Squat (135#)

18 Bench Press (135#)
18 Back Squat (135#)

15 Bench Press (135#)
15 Back Squat (135#)

12 Bench Press (135#)
12 Back Squat (135#)

9 Bench Press (135#)
9 Back Squat (135#)

6 Bench Press (135#)
6 Back Squat (135#)

3 Bench Press (135#)
3 Back Squat (135#)

Notes:
Not for time

Tuesday, Aug 12, 2014

1. Clean
Clean, work to a 3RM
Hang Clean: 3X3@90% of 3rm hang

2. Pulls
Deadlift, work to a 5-rep heavy
3x3 Snatch Grip Deadlift + Snatch High Pulls from Hang

Pick from either #3 OR #4 below

3. Accessory, NFT
3-4 rounds
  ME strict weighted C2B pullups
  ME strict wide grip pullups
  10 cable, DB, or bent over rows

4. Ascending Ladder for 7 minutes
12 C2B, 1 Power Snatch, 115/95
12 C2B, 2 Power Snatch
12 C2B, 3 Power Snatch
etc...

Monday Aug 11, 2014

1. ME Upper/Lower - alternate
A. Front Squat: 6x6 across
B. Bench Press: 6x6 across

2. Max Rep Drop Set
Back Squat
Incline DB Press
start at a weight where you can get 8-10 reps then drop weight and max out reps.... repeat until you have an empty bar or very little weight

3. 3 RFT 
this should be a sprint each round
400 m run
12 Thrusters, 75
12 T2B
12 KBS, 55
rest 90secs

Friday Aug 8, 2014

1. Just For Gean 
EMOM for 6min, 3 reps of
Clean + Push Jerk + Split Jerk Complex

2. Squats/Pulls - alternate
A. 4x12 Box Squat
B. 4x12 Romanian Deadlift

3. 5 RFT
8 TTB
8 DB Snatch, 45
14 DB Walking Lunges, 35
50' Farmers Carry, 85

Thursday Aug 7, 2014

1. OHS
Work to a 3RM

2. Snatch Accessory Work
A. Snatch Balance - Work to a heavy Double
B. 3 sets of 3 OH Push Press + 3 Behind the Neck Snatch Grip Jerk Complex

3. Open 14.2 Metcon
From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups
From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups
From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Wednesday August 6, 2014

Meet in corner of main 6E parking lot near parking deck and Mark C. Smith Drive

Warm up
Stretch
Run 200m
30 double unders (DU)
2 rounds of
10 pushups
10 situps
10 squats

WOD
4 rounds for time of
   20 DUs
   Run 100m
   20 pushups
   Run 100m
   20 Situps
   Run 100m
   20 Squats
   Run 100m

Buy Out: 10 handstand hold attempts (not included in WOD time)

Tuesday Aug 5, 2014

1. Clean
1RM, then Hang Clean: 2X3@90% of 3rm hang

2. Pulls
Deadlift, 2-rep heavy

3. “Grace”
30 Clean and Jerks, 135/95

Monday Aug 4, 2014

1. ME Upper/Lower - alternate
a) Back Squat: 5x7 across
b) Bench Press: 5x7 across

2. 20 Rep Max Back Squat then Bench Press

3. modified "Jackie"
1mi run
50 Thrusters, 45
30 Pull ups

Friday Aug 1, 2014

1. Snatch Pull Complex
Snatch Grip Deadlift + Snatch High Pulls from Hang:
  work to a 3rm, then 1X3@95%, 1X3@90%

2. Squats
8×3 Front Squats, across

3. Pull ups + Deadlift
3 rounds
  12 unbroken C2B Pull ups, rest as needed between sets
  3 Deadlifts, heavy

4. For Time:
3 rounds
  12 Incline Press, 135
  12 KBS, 55
  400m Run