April 30, 2016

Warmup

400m run
100 ft lunge with lizard stretch
1 min scorpion kicks
1 min dead hang

metcon

4 rounds of:
18 plate facing burpees
carry around gym
90 ft plate drag
carry around gym
90 ft plate lunge (plate held in front position)

cooldown

accumulate
5 min in plank hold
5 min in squat stretch

April 29, 2016

Warmup

find a partner team metcon
400 m run
empty bar
each person complete 10 hang cleans
1 min partner dead hang
2 min amrap of alternating reps of 5 with partner air squat you go 5 I go 5 reps
set weight and wall ball station

metcon

200 wall ball shots 100/100
150 pushups 75/75
100 toe to bar or knee raises 50/50
50 hang cleans @155/85+ 25/25

*partition reps anyway you want evenly
*if you partner is not set on a different weight share the same bar
*if for some reason you are by yourself reps will be
100/75/50/25

cooldown

4×25 with med ball chest passes with partner in V position

April 28, 2016

Warmup

1 min jumping jacks
1 min dead hang with partner stretch
empty bar 10 deadlifts
10 air squats
5 burpees
8 deadlifts
8 air squats
4 burpees
6/6/3
4/4/2
-complete warmup by setting weight up for workout
men 275-315
women 135+ choose decently heavy load as form allows (not to light)

metcon

90 double unders
9 deadlifts
30 (15/15) step ups with 20/14 lb med ball hold anyway 20/24 inch box
80 double unders
8 deadlifts
20 (10/10) step ups
70 double unders
7 deadlifts
10 (5/5) step ups
60 dubs
6 deadlifts
20 (10/10) step ups
50 dubs
5 deadlifts
30(15/15) step ups

cooldown

3x
10 strict pullups
15 knee raises
20 wall touches in V position with feet on wall
-or-
3×20 L-sit raises

April 27, 2016

Warmup

1 min jumping jacks
1 min dead hang
1 min squat hold
4 min emom (every min on the min of)
…5 burpees 10 lunge steps same minute

HERO WOD

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups rings (bar modified)
*If you’ve got a 20-lb. vest or body armor, wear it.

modification of workout
4 rounds for time of:
400 m run with 20#/14# med ball
10 burpee pullups

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

cooldown

2x 1-6 ladder hs pushups

3×20 L-sit raises

April 26, 2016

Warmup

1 min shuttle run
30 sec deadhang
100 ft each
high knees
butt kicks
side shuffle
50ft lunge to lizard
50 ft walk out
empty bar
1 min overhead hold

metcon

400 m run
9 strict press with 75-95/ 45-65

600 m run
15 strict press

800 m run
21 strict press

cooldown

100 hollow rocs
3x
15 ring rows

April 25, 2016

Warmup

400m run
1 min dead hang
1 min scorpion kick
10 wall squats take your time hold bottom position for 1 sec. Slow controlled squats

With partner or solo

metcon

5 rounds each alternating or 3 min rest between rounds of:
15 pull-ups
25 push-ups
35 sit-ups—> next person starts
45 air squats

cooldown

1 k run
Accumulate 3 min in plank hold

April 23, 2016

warmup

400 m run
get with a partner
1 min dead hang partner stretch
empty bar
10 deadlifts
8 hang cleans
*load weight as form allows, use same bar if partner and yourself using the rxd load

metcon

@135-155/ 75-100
20 alternating rounds (10/10) of
9 deadlifts
6 hang cleans
3 bar facing burpees—— switch

Warmup

4x
10 strict pullups
30 sec plank to pushups + 1 min plank hold

April 22, 2016

Warmup

400 m run
empty bar
1 min overhead hold
1 min dead hang
go over hang power snatch
5 snatch push press from back rack position
5 snatch from hip
5 snatch above the knee
load weight 75/55

metcon

3 rounds of;
30 hang power snatch 75/45-55
30 wall ball shots 20/14

cooldown

4x with partner
25 leg push downs
1 min. plank hold

April 21, 2016

Warmup

1 min shuttle run easy pace
tabata situps 4 min,
50 ft each
high knees
butt kicks
side shuffle down and back
30 sec shuttle run at pretty good pace each turn working towards a full sprint

metcon

10 rounds each of
30 sec on 30 sec off on row

rest 3min then

10 rounds of
20 sec on 40 sec rest on shuttle run

*all out efforts
*divide class as needed if not everyone start on the row

cooldown

2 min calf stretch work both sided during the 2 min.
2 min quad stretch
2 min split stretch reaching thru middle and side to side during the 2 min

April 20, 2016

open gym
WARRIOR WEDNESDAY

Warmup

400m run
empty bar
15 deadlifts
10 step ups step downs
5 wall squats
10 pushups
15 hang cleans
1 min dead hang
1 min scorpion kicks

-load weight and set up stations
-note instead of bench press it will be FLOOR PRESS

metcon

warrior wedsnesday

“ADAMBROWN”
Two rounds for time of:
295/185-200 pound Deadlift, 24 reps
24 Box jumps, 24/20 inch box
24 Wallball shots, 20/14 pound ball
195/120-135 pound Bench/ or floor press, 24 reps 
24 Box jumps, 24/20 inch box
24 Wallball shots, 20/14 pound ball
145 /100 pound squat Clean, 24 reps

cooldown

1 min dead hang
3x
25 hollow rocs
1 min plank hold
25 ft walk out