8-1-2012


Warm Up: Row 400 Meters
Snatch Progression


Strength: Snatch: Work Up to 85% No more than 8 Reps.


WOD: 4 Rounds
5 Power Snatch (115/75)
10 Box Jumps
20 Burpees


Group Times:6,7,8,9 AM and 4,5,6 PM

Warm Up: MSCFWU

Strength: Deadlift (5-5-3-5-3-1+) 40%-50%-60%-75%-85%-95%

WOD :5 Rounds
21 Box Jumps (24/20)
12 KB Swings (75/55)

Group Times: 6,7,8,9 AM and 4,5,6 PM

7-26-2012

Warm Up: PVC Warm Up

Strength: Shoulder Press (5-5-3-5-3-1+) 40%-50%-60%-75%-85%-95%
*Add 10 lb to previous max before calculating*

WOD: 6 Rounds For Total Working Time.
400 Meter Run
3 Minutes Rest

Group Times: 6,7,8,9 AM and 4,5,6 PM

7-25-2012

Warm Up: Row 400 Meters
(Group) Bergener Warm Up

Strength: Snatch (1-1-1-1-1-1-1)
60%-70%-80%-85%-90%-95%-95%

WOD: 5 Rounds
9 Push Press (115/75)
12 OH Lunges (115/75)
15 Pullups

Group Times:6,7,8,9 AM and 4,5,6 PM

‎7-24-2012 Warm Up: Squat/Hip Prep Strength: Back Squat (5-5-3-5-3-1+) 40%-50%-60%-75%-85%-95% *Add 10 lb to previous max before calculating* WOD: 3 Rounds: (for total reps) 3 min AMRAP 5 Thrusters (135/95) 25 Double Unders (50 singles) rest 1 Minute 1 Minute of Max Effort Weighted Sit Ups (25/10) **holding a 25 or 10lb plate to your chest on the sit-ups** rest 1 minute Group Times: 6,7,8,9 AM and 4,5,6 PM

7-23-2012

Warm Up: Row 400 Meters
(group)
2 Rounds w/t a bar (45/15)
5 Deadlifts
5 Clean Shrugs
5 Clean Shrug High Pulls
5 Power Cleans
5 Split Jerks

Strength: Clean and Jerk (1-1-1-1-1-1-1)
60%-70%-80%-85%-90%-95%-95%

WOD: Row 1000 Meters
3 Rounds
20 Burpees
10 Power Cleans (135/95)

Group Times: 6,7,8,9 AM and 4,5,6 PM

7-20-2012

Warm Up: MSCFWU

Deadlift: (5-5-3-3-3-3+)
40%-50%-60%-70%-80%-90%)
*Remember to add 10lb to your previous 1RM before calculating

WOD: For Time
50 Wall Balls (20/14)
40 Sit Ups
30 KB Sumo Deadlift High Pulls (75/55)
20 Knees to Elbows
10 Burpee Box Jumps (24/20)
....o yes, I went there

Group Times: 6,7,8,9 AM and 4,5,6 PM

7-19-2012 Warm Up: PVC Warm Up Strength: Shoulder Press (5-5-3-3-3-3+) 40%-50%-60%-70%-80%-90% WOD: 4 Rounds for total work time 400 Meter Run 20 Pullups rest 1:1 (how ever long it takes you to complete the round, that is how long your rest is) Group Times: 6,7,8,9 AM and 4,5,6 PM

7-18-2012

Warm Up: Bergener Warm Up

Strength: Snatch (2-2-2-2-2-2)
60%-70%-85%-90%-92.5%-92.5%

WOD: 12 Minutes AMRAP
50 Double Unders
7 Hang Snatch (95/65)
7 Over Head Squats (96/65)

*Over Head Squat sub= 14 Over Head Bar Lunges (95/65) (7 each leg)*

Group Times: 6,7,8,9 AM and 4,5,6 PM

7-17-2012


Warm Up:(Group)
Hip/Squat Prep


Strength: Back Squat (5-5-3-3-3-3+)
40%-50%-60%-70%-80%-90%)
*Remember to add 10lb to your previous 1RM before calculating


WOD: For Time
30 Kettle Bell Snatches (1.5/1)
Row 800 Meters
30 Kettle Bell Snatches


Group Times: 6,7,8,9 AM and 4,5,6 PM

7-16-2012

Warm Up: 20 Jumping Jacks
20 Hip Extensions
10 Med Ball Slams
10 Light Power Cleans

Strength: Clean and Jerk (2-2-2-2-2-2)
60%-70%-80%-90%-92.5%-92.5%

WOD: 3 Rounds
Run 400 Meters (500 Meter Row if raining)
20 Power Cleans (95/65)
20 Hand Release Push Ups

Group Times: 6,7,8,9 AM and 4,5,6 PM

7-13-2012

Warm Up: 20 Jumping Jacks
10 Twist
Side Stretch (10 Seconds each side)
Hamstring Stretch (30 Seconds)
10 Squats
10 Good Mornings

Strength: Deadlift (5-5-3-5-5-5) 40%-50%-60%-65%-75%-85%

WOD: 20 Minute AMRAP
Row 250 Meters
5 Deadlifts 70% of 1RM
10 Knees to Elbow

Group Times: 6,7,8,9 AM and 4,5,6 PM

7-12-2012

Warm Up: MSCFWU

Strength: Shoulder Press(5-5-3-5-5-5+) 40%-50%-60%-65%-75%-85%

WOD: 3 Rounds for Reps
1 GHD Sit Ups (24/20)
1 Minute Wall Ball Shots (20/14)
1 Minute Box Jumps (24/20)
1 Minute KB Overhead Carry (1/.5)
1 Minute Rest

Group Times: 6,7,8,9 AM and 4,5,6 PM

7-11-2012

Warm Up: Row 400 Meters
20 Hip Extensions (Slow on the way down, accelerate on the way up)
AS A GROUP: Burgener Warm Up

Strength: Snatch (2-2-2-2-2-2) 60%-70%-80%-85%-90%-90%

WOD: Ascending Snatch Ladder @ 70% of Single Rep Max
1-2-3-4-5-6-7-8-9-10
20 Double Under buy in before each round.

Group Times:6,7,8,9 AM and 4,5,6 PM

7-10-2012

Warm Up: Squat/Hip Prep

Strength: Back Squat
(5-5-3-5-5-5+)
40%-50%-60%-65%-75%-85%
This the start of the second cycle in this strength progression. Add 10 lbs to your 1RM before you figure your weights.

WOD: 3 Rounds
4 Minute AMRAP
20 Split Jumps
10 Hand Release Push Ups
10 Pull Ups
Rest 2 minutes
**on Split Jumps, back knee must touch the ground**

Group Times: 6,7,8,9 AM and 4,5,6 PM

7-9-2012

Warm Up: 400 M Row
10 Deadlifts (bar)
10 Clean Pulls
10 Hang Cleans
10 Front Squats
10 Jerks

Strength: 6 Rounds
2 Cleans + 1 Jerk (60%-70%-80%-85%-90%-90%)

WOD: 4 Rounds
7 Squat Cleans (85% of 1RM)
14 Bar Facing Burpees
Run 200 meters

Group Times: 6,7,8,9 AM and 4,5,6 PM

7-6-2012

Sorry about the confusion with the morning classes today. We are now back to our regularly scheduled programming of pain and awesomeness.

Warm Up: MSCFWU

No Strength

WOD: 12 Minute AMRAP:
5 Deadlifts @ 70% of 1RM
10 Handstand Push Ups (new guys! don't worry we will scale where needed. don't let that scare you)
20 Box Jumps

Group Times: 6,7,8,9 AM and 4,5,6 PM

Just a reminder. There will not be any morning classes tomorrow the 5th. Sorry for the inconvience. Warm Up: PVC Warm Up Strength: Bench Press 5-5-5-5-5 WOD: 5 Rounds 400 Meter Run 15 Wall Balls 10 Pull Ups 5 Thrusters (135/95) Group Times:4,5,6 PM

Hey guys just a reminder that there will be no classes tomorrow. We are closed for the 4th. Everybody enjoy the holiday!

7-3-2012

Warm Up: Hip/Squat Prep

Strength: Pause Squats (5-5-5-5-5-5) 40%, 40%, 40%, 40%, 50%, 60%
Pause Squat = Drop to proper squat depth (hip crease below knee crease)
and pause for a 2 second count, then accelerate from the bottom to the top. The key is acceleration from the bottom. Stand up as fast as possible.

WOD: 15 Minute AMRAP
5 Burpee Broad Jumps
10 Front Squats (135/95)
30 Double Unders (3 to 1 Singles)

Group Times: 6,7,8,9 AM and 4,5,6 PM

7-2-2012

Warm Up: Row 500 meters  (on your own)
GROUP
10 Dead Lifts (45/15)
10 Clean Pulls
10 Hang Cleans
10 Front Squats
10 Jerks

Strength: 6 Rounds
3 Hang Cleans + 1 Split Jerk
60% - 70% - 80% - 80%- 85% - 85%

WOD: 21-15-9
Power Cleans (115/75)
Toes 2 Bar
Box Jumps (24/18)
 
Group Times: 6,7,8,9 AM and 4,5,6 PM