August 18, 2016

Warmup

400 m run

10 squats every 30sec x 3 min

-empty bar perform 

5 snatch from hip

3 from knee

1 from shin

5 hang clean n press

-load weight as form allows
Metcon

4 rounds of

50 lunge steps

10 ground to overhead 135/75+

(Can snatch or clean n jerk)
Cool down 

3x

20 cal easy pace row

50 ft walk out

Aug 5th, 2016

Warmup

400 m run
100ft each
High knees
Butt kicks
Lunge with lizard

Metcon

1 min each of:
-Cal row/ assault
-Push-ups
-Shuttle run (30ft turn around)
-Deadhang
-Rest
*stress quick transitions

cooldown

With partner med ball chest pass
4x
12 front
12/12 side
24 leg push downs

May 11, 2016

Warmup as needed

Get in a group and suffer together.

Warrior Wednesday

Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.
He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Brian metcon

3 rounds of:
5 rope climbs
25 back squats @185/125-135

*sub rope climbs for 25 ring rows (strict form as possible)
*back squats can use rack if needed. If not clean from ground

cooldown

Mobility work include
5 min squat stretch
2 min each quad
2 min stretch with side hamstring reaches

April 5th, 2016

Warmup

400 m run
100 ft each
High knees
Butt kicks
Backward lunge steps

Empty bar
2x
-hip width grip 1 min overhead hold
-5 slow controlled wall squats
Then-
Go over hang power snatch
Set weight to 95/55-65

metcon

20 min amrap of
3 hang power snatch
6 oh lunge steps STANDING IN PLACE STEPPING BACKWARD
20 double unders or 40 singles

Cooldown

3x
With PVC
7 oh squats slow and controlled
14 PVC passovers
21 PVC toe touches in V Position

March 29, 2016

warmup

3 laps around gym
1 min dead hang
2 min squat stretch
100 ft each
High knees
Butt kicks
Lunge with lizard

metcon

4x intervals of
400 m row or 20 cal assault
20 push-ups
2 laps around gym
25 KB swings

-Rest as row opens up. Aim for sub 2 min on row each time

cooldown

4x
5 hs get ups +20 sec hold on last rep
15 hanging knee raises slow and controlled

Feb. 6, 2016

Tomorrow @1030 we will meet at the gym then head over as a group to Cristo Rey.  All are welcome.  You can run/walk/climb, whatever your choice.  We will meet at top for quick pic then head down as a group.  Hope to see you there.

cr

Dec. 21, 2015

warmup

400 m run
100 ft each
high knees
butt kicks
side shuffle
carioca
1 min partner dead hang
2 min squat stretch

metcon

3 rounds of
400m run or (500 m row) am or late pm group
25 toe to bar
50 kb swings

cooldown

4x
10 strict pullups
10 hs get up to hold for 1 sec.

Dec. 16, 2015

12 DAYS OF CHRISTMAS
9th Day of Christmas-situps
open gym

warmup as needed:

metcon

2 min on 1 min off until each section is complete

Have to go in order:

90 situps
80 wall ball shots 20/14
70 slam balls
60 pushups
50 deadlifts
40 air squats
30 cleans
20 burpees over bar
10 clean n jerk

gym 95/65
comp 135/95

optional
strength/ recovery

-20 min run or row

beach body wednesday

3x 15 kb strict press single arm
3x 20 barbell curl (choose weight)
3x 20 skull crushers

Dec. 14, 2015

warmup

1 min jumping jacks
1 min squat stretch
1 min dead hang
1 min jumping squats

empty bar warm up to workout weight  If not at prescribed weight work up heavier than previous increase if form allows

comp weight 205/145
gym 185/105-125

metcon

7 rounds of:
1 clean n jerk
2 burpees over bar
3 power cleans
4 air squats
5 deadlifts
6 pushups
*7 slam balls

choose and alternate after each round
-50 mountain climbers (25/25)
-500 m row

cooldown

4 sets of
10 strict pullups
15 ghd situps
20 hollow rocs