March 13th, 2014 – Performance & Fitness

PERFORMANCE & FITNESS

1 – Strength
Three sets of:
Deadlift x 6-8 reps
Dumbbell Bench Press x 6-8 reps
Double Unders x max reps unbroken, or Jump Rope Practice x 45-60 seconds

*** Rest up to 120s between rounds

2 – WOD
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Man-Makers x 3 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

*** You pick the weight for the Man Makers
*** Recommended – Men: 2×45# DB’s, Women: 2×30# DB’s

March 11th, 2014 – Performance & Fitness

PERFORMANCE & FITNESS

1. Met-Con
“Deck of Cards”
Your coach will be drawing cards one at a time. The workout is complete as soon as the whole deck is finished.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats

*** The number on the card represents the number of reps.
*** All face cards are 10 reps.
*** Aces are 20 reps.

March 7th, 2014 – Performance & Fitness

PERFORMANCE

1 – Open 14.2
Your goal for this workout is to complete the required work within a 3 minute window. Rest for the remainder of each interval.

*** Notice that the repetitions increase by 2 for each movement with each subsequent round.

From 0:00 – 3:00, complete 2 rounds of:
10 Overhead Squat, 95/65#
10 C2B

From 3:00 – 6:00, complete 2 rounds of:
12 Overhead Squat, 95/65#
12 C2B

From 9:00 – 12:00, complete 2 rounds of:
14 Overhead Squat, 95/65#
14 C2B

Continue following the same pattern until you are unable to complete the reps required within the 3 minute window.

Good luck.

FITNESS

1 – Strength
3 or 4 rounds of:
Dumbbell Man Makers x 5
Strict Pull Ups x SUBMAX
Partner Leg Tosses x 15-20

*** Pick a load that will be difficult for the Man Makers but will still allow you to use good technique
*** SUBMAX – do not go to failure. Leave a few reps in the tank.

2 – Met-Con
4:00 AMRAP
6 Front Squats, 95/65#
6 Burpees

Rest 120 seconds, then:

4:00 AMRAP
8 Front Squats, 95/65#
8 Burpees

Rest 120 seconds, then:

4:00 AMRAP
10 Front Squats, 95/65#
10 Burpees

*** Record total number of rounds + reps completed for each of the 3 AMRAP’s

March 6th, 2014 – Performance & Fitness

PROGRAM NOTE: If you are planning on doing Open 14.2, we will be having a special WOD at 7:00 pm TONIGHT to hit the workout together. The WOD will be released at 6:00 pm online, so come on by and watch the release. You can choose to do 14.1 at 7:00 pm Thursday night, all day Friday or 10:00 am Saturday. You can also choose to re-test at any point before Monday at 6:00 pm.

PERFORMANCE & FITNESS

1 – Met-Con
2-3 Rounds, not for time of:
1 Power Snatch, light load
2 OHS
3 C2B
4 Wall Balls, 20/14
5 Burpees
6 KBS, 70/53
12 Air Squats
24 Double Unders

2 – Skill
EMOM x 12:00
EVEN: 2 Power Snatch + 2 OHS
ODD: 5 TTB
*** Do not go to failure on either of these movements.
*** If you need to cut back the reps then please do so!

March 5th, 2014 – Performance & Fitness

PERFORMANCE

1. Metcon
3 RFT:
10 Power Cleans, 135/95
10 Push Jerks, 135/95

2. Thruster
work up to a 5RM – no racks.

3. Skills
EMOM x 7:00:
7 Box Jumps, 24/20″ + 7 TTB

FITNESS

1. Strength
Three sets of:
Romanian Deadlift (BB/DB/KB) x 6-8 reps
Push-Ups x 15-20 reps
Double Under Practice x 60 seconds

2. Met-Con
4 RFT:
7 Burpees
7 TTB
7 Box Jumps Overs, 24/20″
7 KBS, 53/35

March 4th, 2014 – Performance & Fitness

PERFORMANCE & FITNESS

1 – STRENGTH
4 Rounds NOT FOR TIME:
5 Strict Pull ups
10 Strict Ring Dips
15 GHDSU

2 – STRENGTH
4 Rounds NOT FOR TIME:
6 Strict Ring Rows – feet same height as rings (2 seconds up, 2 second pause at top, 2 second decent)
12 Strict Push ups
18 Perfect Air Squats

3 – METCON
10:00 AMRAP
5 Strict Pull Ups
10 Burpees
15 Air Squats

March 3, 2014 – Performance & Fitness

FITNESS

1 – STRENGTH
3 sets of:
Alternating Reverse Lunges x 6 per leg
Strict Pull-Up x 6-10
Hollow Rock x 20-30

2 – MET-CON
For time:
5 KBS
5 Box Jump
10 KBS
10 Box Jump
15 KBS
15 Box Jump
20 KBS
20 Box Jump
25 KBS
25 Box Jump

PERFORMANCE

1 – WOD
Open 14.1
10:00 AMRAP
30 Double Unders
15 Power Snatches, 75/55

CLEAN 30 CHALLENGE

1 – Fitness Testing
Bodyweight Challenge
3 Minute AMRAP Of Each w/ 60s Rest Between Movements
Squat
Push Up
Pull Up
Burpee

2 – WOD
Pick a WOD from either Fitness or Performance