Sunday 170514

Strength:
a.) Bench Press 5-5-5-5
b.) Strict Press 3-3-3-3
c.) Keg Press 3-3-3-3
d.) Build up to a 1RM farmer’s carry x 100′*
*100′ is redline to redline and back

MetCon*:
10 Min EMOTMs
a.) 100′ Yoke Carry
b.) 6 dumbbell snatches (70/50)
c.) 3 deadlifts
*Scale as needed

Finisher:  100 sit-ups

Sunday 170507

Strength:
a.) Strict Press 5-5-5-5
b.) Build up to a 1RM zercher yoke carry x 50′
c.) Build up to a 1RM farmer’s carry x 50′

MetCon:
21-18-15-12-9-6-3
American KB swings (70/53), with
5 bench press between each round
Male: 125/155/185/225
Female: 80/100/120/145

Sunday 170430

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 20-15-10 (same weight for all sets)
b.) Establish a 1RM unbroken forward sled drag x 50′
     50 is redline to redline. 

MetCon:
Partner WOD*
3 RFT–
100’ Tire Flip (alternate flips)
20 Pushups each
100’ Tire Flip back the other way (alternate flips)
25 hammer strikes with sledgehammer (partition however you like)
50 Double Unders (or 100 Single Unders) each

*Scale as needed

Sunday 170423

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Establish a 1RM unbroken backward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work:
Log Press

Skill Work:
Atlas Stone Lifts

MetCon:
Team WOD
15 Min AMRAP —
100ft Atlas Stone Carry, then 50ft Bear Crawl and 50ft run / 30 second Weighted Plank Hold
 (45/25*)

Teams of two.  50ft is redline to redline.  You may carry the stone any way how but try to carry it on your shoulder.

Partner 1 places the plate on Partner 2’s back and then performs a 100’ atlas stone carry followed by a bear crawl/run while Partner 2 holds a 30 second weighted plank hold and then rests.  Then Partner 2 will perform the carry and bear crawl/run while Partner 1 holds a 30 second weighted plank hold.

*Scale as needed

Sunday 170409

Class Announcement:  No class next Sunday, April 16th (Easter Sunday)

Strength: 
Bench Press 3-3-3-3

MetCon:
For time, with a partner(s), complete–
35 (heavier tires)/50 (lighter tires) tire flips
After each tire flip, complete 1 tire jump, plus 3 push-ups from tire

Every 5 min, run 1 lap around the building with a pinch grip on the plate(s) (15/10)

Sunday 170402

Class Announcement:  No class Easter Sunday, April 16th

Strength:
a.) 50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail
b.) “Back Squat Party
EMOTM complete 2 back squats from a rack (75/135)
Add 10s per minute up to 225/135 pounds.
Then add 5s per minute until you cannot complete the 2 reps.

MetCon:
EMOTM 16 Minutes*
50ft Farmers Carry @ 2 x KBs (AHAP)
10 x Push Ups
15 x Air Squats

*Scale as needed

Sunday 170319

Class Announcement:  No class March 26th

Strength:
Press Workout (from the rack)
Strict Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Rest as needed in between sets and movements.  Athletes will start at around 65-75% of their 1 RM for each movement and increase weight incrementally after each set, anywhere from 2# to 20# depending on the movement (i.e. smallest jump with strict press reps, largest jump with push jerk reps).

If you fail during a set, stay at the same weight for the next set.  Do not increase.  If you feel you need to go down in weight, then do so.

For example, an athlete (with a 1RM C&J of 325#) did the following weights for the above rep schemes–
Strict Press: 225-230-235-240-245
Push Press: 225-245-255-265-275
Push Jerk: 225-275(f)-275-275(f)-245

MetCon:
3 Rounds For Time:
10 Stone to Shoulder
25 Pushups from Stone
500m row

Sunday 170312

Class Announcement:  No class March 26th

Strength:
a.) Offset Waiter Carry EMOTM 10 Min (53, 70/35, 53)
b.) Bench Press 3-3-3-3

MetCon*:
30 minutes of:
1st Minute 7 Box Jumps
2nd Minute 50′ Yoke Carry
3rd Minute 7 Ring Dips
Repeat Cycle

*Scale as needed.  May add more stations depending on number of athletes present.