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)