19 May 2015

052015

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Strength/Skill: Power Clean 3RM

Conditioning: 3 rounds for time
40# DB Split Clean, 15 reps
15 Strict Pull-ups

18 May 2015

051915

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Strength/Skill: Dips 5×5 AHAP compare to 5/7

Conditioning: AMRAP 15
Row 500m
20 Push-ups

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17 May 2015

051815

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Strength/Skill: Push Press 5×3

Conditioning: Reps of 21-15-9 for time
Push Press
Pull-ups

16 May 2015

051715

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Strength/Skill: Heaving Snatch Balance – work up to a max single

Conditioning: Complete 5 rounds for max reps
1:00 – Airdyne Calories
1:00 – Wallball shots, 30/20
1:00 – Kettlebell swings, 32/24
rest 1:00

16 May 2015

051615

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Complete 3 rounds each for time in teams of 3
Run 400m
15 Ground to overhead, 135/95
12 Pull-ups

Performed Relay style with one person working at a time. While one person is working, the other two teammates are holding a 45# plate against their chest

FIRE IT UP! FIRE IT UP!

The month is already half way complete and it is great to see the whiteboards being re-written. Nothing is more gratifying for us than seeing the smile of a new Personal Record. NOTHING! Ali rocked out as the first female to complete “Nate” as Rx’d and there were 5 in the 5:30pm class last night that hit a 2RM at more weight than his/her previous 1RM!

WushuFoodie, Zack, Cissy, Evan, Shannon, and Courtney rocked the 5:30pm class.

WushuFoodie, Zack, Cissy, Evan, Shannon, and Courtney rocked the 5:30pm class.

Memorial Day Murph is fast approaching. We need a head count of those that will be attending the workout. (5/25 10AM) and how many plan to stick around for some food afterwards. Bring some side dishes to compliment the meat on the grill.

PROGRAMMING

Saturday 5/16
Complete 3 rounds each for time in teams of 3
Run 400m
15 Ground to overhead, 135/95
12 Pull-ups

Performed Relay style with one person working at a time. While one person is working, the other two teammates are holding a 45# plate against their chest.

Sunday 5/17
Strength/Skill: Heaving Snatch Balance – work up to a max single

Conditioning: Complete 5 rounds for max reps
1:00 – Airdyne Calories
1:00 – Wallball shots, 30/20
1:00 – Kettlebell swings, 32/24
rest 1:00

Monday 5/18
Strength/Skill: Push Press 5×3

Conditioning: Reps of 21-15-9 for time
Push Press
Pull-ups

Tuesday 5/19
Strength/Skill: Dips 5×5 AHAP compare to 5/7

Conditioning: AMRAP 15
Row 500m
20 Push-ups

Wednesday 5/20
Strength/Skill: Power Clean 3RM

Conditioning: 3 rounds for time
40# DB Split Clean, 15 reps
15 Strict Pull-ups

Thursday 5/21
Strength/Skill: Front Rack Reverse Lunges – 5×5 each leg

Conditioning: EMOM 16
Odd – 3 Pistols each leg
Even – 7 Burpees

Friday 5/22
Conditioning: 6 rounds for time
Run 200m (Everett Street & Back)
10 Deadlift, 225/155

Skill/Strength: Handbalancing – 6 x hold for max time
Handwalking – 6 x max distance

09 May 2015

051015

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Team – Reg Event 2

175 Snatches
25 Rope Climbs
115 Thrusters

M-75# Snatches, 115# Thrusters
W-55# Snatches, 75# Thrusters

Work in Teams of 3. Share the work in any manner that is chosen.

08 May 2015

050915

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Strength/Skill:
A. Pull-ups – 5×5 AHAP
B. Push-ups – 5×10 @ a tempo of 2121

Conditioning: Complete reps of 30-25-20 for time of
25# DB Thrusters
Burpees

08 May 2015

FIRE IT UP! 050815

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FIRE IT UP!

Awesome training this week everyone. On Wednesday, the gym leaderboard was demolished for “Helen”. We had 3 new ladies claiming a Top 5 spot and 1 male. Great work by Lil’ O’Malley, Coach Alex, Ali and Matt. Avik just missed claiming the 5th best time by 2 seconds. Papa Grouse Yean-Rai dropped 3 minutes from his Helen time from just this past December!

Last Friday, Vijay rocked “Karen”‘s world with a time of 6:00. That placed him 3rd best time in the gym history. Great work!

Outside of the classes, participants of Coach G2’s Strength Challenge rocked their retest of the Our Crew Total. I don’t have all of the data yet but I know that Carlos increased his deadlift by 70 pounds in 12 weeks! Just yesterday Brian rocked a double PR in the Clean&Jerk and Snatch. More results will be posted soon.

PROGRAMMING

This upcoming week will give us two opportunities for testing and benchmarking. Wednesday we have HeroWOD “Nate” and on Thursday we will be working up to a 2RM for the Power Snatch. Get those t-spines and shoulders mobilized!

Saturday 5/9
Skill/Strength:
a. Pull-ups – 5×5 AHAP
b. Push-ups – 5×10 with a  2121 tempo

Conditioning:
Complete reps of 30-25-20 for time
25# Dumbbell Thrusters
Burpees

Sunday 5/10
Regionals Team Event
175 Snatches
25 rope climbs
115 Thrusters

Work in teams of 3 and share the work however you like. All reps must be completed before moving on to the next movement.

M-75# snatches, 115# thruster
W-55# snatches, 75# thruster

Monday 5/11
Strength:
Deadlift
3 x 5 reps @ 85% of 4/29

Conditioning:
Complete for time
Run 1 mile
100 Squats
75 Sit-ups
50 Push-ups
25 Pull-ups

Tuesday 5/12
Skill/Strength:
Muscle-up practice – with a false grip: hangs, flex arm hangs, pull-ups, ring rows
dips, dip supports, bottom of the dip

Conditioning:
3 rounds for time
20 Unbroken Wallball shots, 20#/15#
20 Unbroken Double Unders

Wednesday 5/13
Conditioning/Test: “Nate”
AMRAP 20
2 Muscle-ups
4 Handstand push-ups
8 Swings, 32kg/24kg

Thursday 5/14
Strength/Skill: Power Snatch – 2RM

Conditioning:
5 Rounds for time
600m run
15 Overhead Squats, 115/75

Friday 5/15
Strength: Front Squat – 5×5 (ascending up to heavy 5)

Conditioning:
Complete reps of 21-18-15-12-9-6-3 for time
Walking lunges
Push-ups
V-ups

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07 May 2015

050815

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Strength/Skill: EMOM 20
Odd: 2 Clean + 1 Jerk (AHAP)
Even: 3 Bar Muscle Ups

Strength: Back Squat – 4×6 (straight sets)
3 warm up sets then 4×6 straight across


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