08 Jul 2015

070915

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Skill: Run 3x600m

Strength:
A. DB Bench Press – 4×6
B. Strict Toe 2 Bar – 4×6
C. Handwalk – 4×50′

Conditioning:
75 Wallball shots for time
M-20# to a 10′ target
W-15# to a 9′ target

07 Jul 2015

070815

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Conditioning: “Diane”
Reps of 21-15-9 for time
Deadlift, 225/155
Handstand Push-ups

Recovery: Row 1k

ABS: Ring/Suspension Plank holds – 5 x 30 sec up to 1:00

06 Jul 2015

070715

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Strength: Front Squat 3×5 @ 90% of 3RM

Skill: Handwalk 4 x 50′

Conditioning: AMRAP 7
7 Burpees to a 45# plate
7 Double Unders
7 Toe 2 Bar

06 Jul 2015

070615

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Warm-up: Run 1600m

Strength/Skill:
A. Dips – 3×3
B. Chins – 3×3

Conditioning: 5 rounds for time
Row 250m
25 Thrusters, 75/55

03 Jul 2015

FIRE IT UP! 4TH OF JULY, 2015

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FIRE IT UP! FIRE IT UP!

The handstand push-up test on Wednesday netted 22 consecutive reps from Matt “MEATON” and 14 reps from Cori B! Great job by the rest making the Gym Record Boards!

Today we are observing the Independence Day of our great nation. To honor her, I have programmed a #HEROWOD that we have not yet performed here at CFB: “Bull”. “Bull” consists of 2 rounds for time of:

200 Double Unders
50 Overhead Squats, 135/95
50 Pull-ups
1 Mile run

It is dedicated to U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Put your head down and grind this one out. Share a barbell with a friend to build in the rest on the squats. When you are done, raise a glass!

PROGRAMMING

June is now behind us and we are moving on from our focus with the Snatch, Handstand Push-up, and high volume Back squat. It was obvious that the “laser beam” focus really paid off with the results by you all.

This month we are going to shift focus from the back squat to the front squat AND the front rack split squat. There won’t be high volume but there will be high intensity each time and then testing at the end of the month to see where the new 1RM/3RM falls. These two movements are going to immediately transfer to other lifts: clean, snatch, thruster, pistols.

On the gymnastics front, we are transitioning from the HSPU to hand walking and hand balancing off of the wall. It’s time to break free from our comfort zones and grow.

Last, we are going to improve your work capacity via focusing on running and rowing both within the WOD’s and outside of the WOD with repeats.

Friday – 7/3
“Bull” – 2 rounds for time
200 Double Unders
50 OH Squats, 135/95
50 Pull-ups
Run 1 mile

Saturday – 7/4 OPEN GYM (9-10:30)
Lumberjack 20 or LEVEL 1 TEST

Sunday – 7/5 – LEVEL 1 TEST

A. BODYWEIGHT
Complete 5 rounds of:
1 Strict Pull-up, 1 rep   from full extension to chin over bar, no kip
1 Dip, 1 rep   active shoulders, full lockout at top, greater than 90 degree at elbow
1 Horizontal Ring Row, 1 rep  hands touch chest
3 sec. L-sit, active shoulders, knees above hips, legs almost straight, demonstrate control
1 sec. Handstand, on wall, tight hollow body, demonstrate control

B. WORK CAPACITY
Complete in less than 5 minutes, 2 rounds of:
250 meter row
10 dumbbell snatchs per arm (20 total) 25# women, 35# men
10 x 10″ box jumps

Monday – 7/6
Skill: Run 1600m

Strength:
A. Dips – 3×3
B. Chins – 3×3

Conditioning:
5 rounds for time
Row 250m
25 Thruster, 95/65

Tuesday – 7/7
Strength: Front Squat, 3×5 reps @ 90% of 3RM

Skill: Handwalk 4×50′

Conditioning: AMRAP 7
7 Burpees
7 Double Unders
7 Toe 2 Bar

Wednesday – 7/8
Conditioning: “Diane”
Reps of 21-15-9 for time
Deadlift, 225/155
Handstand Push-ups

Recovery: Row 1k

ABS: Ring/Suspension Plank holds – 5 x 30 sec up to 1:00

Thursday – 7/9
Skill: Run 3x600m

Strength:
A. DB Bench Press – 4×6
B. Strict Toe 2 Bar – 4×6
C. Handwalk – 4×50′

Conditioning:
75 Wallball shots for time
M-20# to a 10′ target
W-15# to a 9′ target

Friday – 7/10
Strength:
1. Power Clean – 5×3
2. (1 Push Press + 1 Jerk)/2 x 5 sets

Conditioning:
Complete reps of 18,15, 12, 9, 6, 3 for time
Burpees to a 45# plate
Pull-ups

01 Jul 2015

070215

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Skill/Strength: A. Shoulder Press 5RM
Skill/Strength: B. Bent over BB row, 3×5 with a 3122 tempo

Conditioning: EMOM 20
3 Clean + 1 Jerk, ascending load to AHAP

Deb Vasquez liked this post
30 Jun 2015

070115

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TEST: Strict Handstand Push-ups

Conditioning: Row 3k for time

ABS: 3×10 AbWheel/BB rollout

29 Jun 2015

063015

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Strength/Skill: Back Squat 4×12, add 5#+ to the weight you used on 6/18

Conditioning: For time
30 Muscle ups
or
50 CTB pull-ups
or
75 Pull-ups

28 Jun 2015

062915

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Skill/Strength: (BB2) Power Snatch 10×2 (add more weight than 6/5)

Conditioning: AMRAP 12
10 Alternating DB Snatch
15 Box Jumps, 24/20
15 Knee to elbows

27 Jun 2015

062815

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“Holleyman”
30 rounds for time
5 Wallball shots, 20/15
3 Handstand Push-ups
1 Power Clean, 225/155

Tom Taylor Jr liked this post

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