20140630

"Spy vs Spy"

30 over the bar burpees
400M run
15 Ground to overhead  135/115
800M run
15 Ground to overhead
400M run
30 over the bar burpees

Name	Time
James	19:40
Brooks	22:06
Princeton	27:50
Clarke	30:30
Grabski	26:40

Week of 30 June - 4 July

Monday: 30 June 2014

"Spy vs Spy"

30 Burpees over the Bar

400m Run

15 Ground to overhead (135, 115#)

800m Run

15 Ground to overhead (135, 115#)

400m Run

30 Burpees over the Bar

     

 

Tuesday: 1 July 2014

"Roadrunner"

Teams of 2

AMRAP 20:

15 Wall Ball (20) No baby Balls allowed

15 Box Jumps (24, 20")

15 Cal Row (might do 15 Kettle Bell Swings as a substitute)

Full Round then Switch

 

Wednesday: 2 July 2014

Bench Press

Work up to heavy set of 5

-then-

Beach Season

10-1 Bench Press (135, 95#)

1-10 Strict Pull-up

 

Thursday: 3 July 2014

Team Relay Run 4 miles

Usual Routine, if weather is good maybe we do it outside with some tires.

 

Friday: 4 July 2014

 

4th of July - Go celebrate Independence Day

20140627

Friday, 27 JUN

For 20 minutes.

Odd Minutes:

5 strict pullups & 10 strict Pushups

Even Minutes:

3 Power cleans:

Go up 10/20 Pounds every other PC round until you fail, then stay at that weight.

e.g, M2 @ 135, M4 @ 135, M6@155, M8@155, M10@175 M12@175, M14@195, M16@195, M18@205, M20@205

 

Power Clean Weights

 

Minute	Brooks	Josh	James
0	95	95	135
2	95	95	135
4	95	95	135
6	105	105	155
8	105	105	155
10	115	125	175
12	115	125	175
14	125	135	195
16	125	135	195
18	135	145	215 x 1
20	135	145	215 x 3 @21:45

20140626

20 Min AMRAP

10 Push Press 135/115
10 Kettle Bell Swings
10 Box Jumps   

Name	Rounds
Brooks	7
James	7 +24
Clarke	6
Princeton	7 Rounds not to time, showed up late

Week of 23-27 June

Monday, 23 June

Start the week with a classic:

Barbara

5 rounds: time each round

20 pullups

30 pushups

40 situps

50 squats

Rest Exactly 3 minutes between rounds

 

 

Tuesday, 24 June

 AMRAP 25
Teams of 3 complete:
10 Toe to Bar
30 Thrusters, 135/115
50 Power Cleans, 155/115
*400m Run
Two athletes begin on the rope and barbell, while the third team member sets of for a 400m run.  Only one athlete works at a time on the rope or barbell.  Once the runner returns from their 400m run they can take the place of one of the original working pair.  Repeat.

 

Wednesday, 25 June

30 min Cardio relay

This is all individual effort today:

5 min row

5 min run

5 min bike

5 min row

5 min run

5 min bike

(Switch on your own, any order as long as you get 2 x rounds of each)

 

Thursday, 26 JUN

Jack – AMRAP 20 Minutes

10 Push press 135/115

10 Kettlebell swings

10 Box Jumps

 

Friday, 27 JUN

For 20 minutes.

Odd Minutes:

5 strict pullups & 10 strict Pushups

Even Minutes:

3 Power cleans:

Go up 10/20 Pounds every other PC round until you fail, then stay at that weight.

e.g, M2 @ 135, M4 @ 135, M6@155, M8@155, M10@175 M12@175, M14@195, M16@195, M18@205, M20@205

 

20140618

Wednesday, 18 June

Team Work – Murph

One person works at a time

1 Mile run

100x pull-ups

200x Push-ups

300x Squats

1 Mile Run

Good job today - I cant find the card but these are close

Team A&M 26:40 w/ Creek shadowing
Team P&Q 30:48 

Week of 16-20 June

Monday, 16 June

Ok, today was fun, nice strength work and some cardio.

5x3 back Squats

5x3 bench press

5 x 500m row. 2 min rest between each. Max effort.

  

Tuesday, 17 June

Descending ladder (12-10-8-6-4-2)

Shoulder-to-overhead 95/75
Sumo Deadlift High pull 95/75
Burpees

Wednesday, 18 June

Team Work – Murph

One person works at a time

1 Mile run

100x pull-ups

200x Push-ups

300x Squats

1 Mile Run

Thursday, 19 June

3 rounds for time of:

30 Kettlebell Front Squats (Hold KB in front of you)
10 Burpees
10 Hang Power Cleans (135/115/95)

Cashout

50 strict toes to bar

Friday, 20 June

2 mile run – individual effort

If we run upstairs:

10 mountain climbers (5 per leg) AND

10 situps between lap

If outside:

4 tireflips AND 20 situps between laps

Week of 9-13 Jun

Monday, June 09, 2014

Hurricane
3 rounds of:
800m Run
21 Power Cleans (135, 105#)
 

Tuesday, June 10, 2014

AMRAP 15:

10 Toe to Bar

15 Box Jump (24, 20")

20 Wall Ball (20, 14#)

 

Wednesday, June 11 2014
4 mile team relay run outside
4 laps = 1 mile
Odd miles 10 tire flips
Even miles 10 Burpees

 

Thursday, June 12 2014 (No IG Team)

Three rounds for time of:
20 Knees to elbows
20 Kettlebell swings
20 Push-ups
20 Pull-ups
20 Box Jumps
20 Back Extensions

 

Friday, June 13, 2014 (Training Holiday)
Five rounds for time of:
10 Thrusters (135/95 lb.)
20 kettlbell swings
Run 400 Meters

20140604

Team Cindy

5 Pull-ups
10 Push-ups
15 Air Squats

Team	Rounds
Phillips / Clarke	36
Josh / Princeton	36
Creekmore / James	35 + 25 reps
Grabski	22 ??

20140603

5 RFT

400m Run
20 D-Bell Snatches @ 25% Bodyweight (10 per arm)
10 T2B

 

Name	Time
James	22:55
Brundidge	23:15
Phillips	26:40
Prince	30:35
Grabski	28:36
Clarke	30:45
Creekmore	30:18

Week of 2-6 June

Monday: 2 June 2014

30 bench @BW

Row 500m

20 bench

Row 1000m

10 bench

Row 2000m

 
Tuesday: 3 June 2014
5 RFT

Run 400M (2  laps)

10 D-bell snatches (per arm)

10 T2B

Wednesday:  4 June 2014

4 mile team relay run outside

4 laps = 1 mile
Odd miles 10 tire flips
Even miles 10 Burpees

Thursday:  5 June 2014
"Cindy"
20 minutes of
5 Pull-ups
10 Push-ups
15 Air Squats

If we have a large crowd we will make it 30 minutes and a team WOD

Friday: 6 June 2014
Normandy WOD
6-6-1944 - 70th Anniversary

70 cal row Buy in or buy out

6 rounds:
6 Deadlifts (225)
19 Pullups
44 Kettlebell swings