Sunday 171119

Class Announcement: No class December 3rd.

Strength:
a.) Bench Press- 5-5-4-4-3-3

b.) Establish a 1RM backwards sled drag x 50′
     50′ is redline to redline.

Skill Work:
Atlas Stones

MetCon:
Swole and Flexy”*
15 Min AMRAP —
5 Stone to Shoulder (93/73)
7 Toe to Bar
9 Wall Balls (20/16)

* Scale as needed.  

Sunday 171022

Strength:
a.) 50′ overhead barbell walk
Start at 65#, up by 5s each minute until you fail
b.) “Front Squat Party
EMOTM complete 1 front squat from a rack

Men — Start at 135 pounds and increase by 10s per minute until you hit 225.  Once you hit 225 pounds increase by 5s per minute until you fail a rep.

Women — Start at 65 pounds and increase by 5s per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5s per minute until you miss a rep.

MetCon*
15 minute AMRAP
10 cals row
5 deadlifts (275/185)
10 cals row
3 stone to shoulder (93/73)
10 cals row
1 front squat @ 80% of your 1RM

*Scale as needed

Sunday 171015

Strength:
a.) Bench Press 5-5-5-5
b.) Establish a 1RM unbroken backwards sled drag x 50′
     50 is redline to redline.

MetCon*:
Old Man Strength
10 RFT:
DB Farmers Carry AHAP (as heavy as possible) x 50′
Yoke Carry AHAP x 50′

*Scale as needed.  Each carry should be unbroken or close to it.

Sunday 171001

Class Announcement: No class October 8th.

Strength:
a.) Bench Press 5-5-5-5
b.) Establish a 1RM unbroken backward sled drag x 50′
50′ is redline to redline.

1-on-1 Skill Work:
Keg Clean and Press

Skill Work:
Atlas Stones

MetCon:
“The Chief”
Max rounds in 3 minutes of:
3 Stones to Shoulder (93/73)
6 Push-ups from Stone
9 Squats

Rest 1 minute.
Repeat for a total of 5 cycles.

Sunday 170917

Strength:
Bench Press 3-3-3-3

Skill Work:
Stone to Shoulder

MetCon:
“31 Strong Heroes”
31 Minute AMRAP (with a Partner)
8 Stone to Shoulder
6 Rope Climbs
11 Box Jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a plate (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the plate, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011, and honor their legacy of sacrifice.