Saturday, April 21, 2018

Sunday 180422

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, April 20, 2018

Saturday 180421

Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
25 Strict Pull-ups
50 Hand Release Push-ups
Run 800 Meters

Thursday, April 19, 2018

Friday 180420

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
5 Rounds For Time:
20 Double-unders
10 Double Kettlebell Thrusters (pick weight)
10 Knees To Elbows

Wednesday, April 18, 2018

Thursday 180419

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 x 400 Meter Runs
Rest 60 seconds between each run

Tuesday, April 17, 2018

Wednesday 180418

Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Every minute on the minute for 10 minutes alternate between:
Row, 12 Calories
12 Push-ups

Monday, April 16, 2018

Tuesday 180417

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP
6 Wall Balls (20/14)
6 Burpees

Sunday, April 15, 2018

Monday 180416

This week we kick off a 6 week 'Keep It Simple Stupid' strength program.

If a lift has been successfully performed 3x5 at 85%, then add 5-10 pounds to the power clean, squat, and deadlift and 2-5 pounds for the shoulder press.

If any lift has been missed at 85% of 1 RM, reduce the load 10%.
Example: 1 RM Shoulder Press is 100 lbs . 65%=65lbs, 75%=75lbs, 85%=85lbs. If 3x5 at 85% is successfully completed, then loads would be based off 100lbs + 2-5lbs. So 65%=68.25(70) lbs, 75%=73.5 (75)lbs, 85%=89.25 (90)lbs.
If the 3x5 at 85% had a missed lift, then reduce the 100lbs by 10% (90 lbs) and start over.

Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
7 minute AMRAP
12 Kettlebell Swings (55/35)
6 Chest To Bar Pull-ups

Saturday, April 14, 2018

Sunday 180415

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, April 13, 2018

Saturday 180414

16th Annual Run/Walk For The Thin Blue Line
Or
Run 5K on your own

16th Annual Walk/Run For The Thin Blue Line

Race Info

Location: Boomer Lake Shelter #2 Stillwater, OK 74075
Time: Saturday, April 14th 2018 9:00am
Course: 5K Certified Road Race Sanctioned by USATF

Thursday, April 12, 2018

Friday 180413

Dallas 5
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
5 minutes of:
Burpees
Then, 5 minutes of:
7 Dead-lifts (155/105)
7 Box Jumps (24/20)
Then, 5 minutes of:
Turkish Get-ups (40 lb DB/25 lb DB)
Then, 5 minutes of:
7 Snatches (75/55)
7 Push-ups
Then, 5 minutes of:
Rowing (calories)

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Wednesday, April 11, 2018

Thursday 180412

Randy
For Time
75 Power Snatches (75/55)

In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty.

He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

Tuesday, April 10, 2018

Wednesday 180411

'Moore'
20 minute AMRAP
1 Rope Climb
Run 400 Meters
Max Rep Handstand Push-ups

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011, from gunshot wounds suffered on Jan. 23, 2011, when he stopped a stolen vehicle and the driver opened fire.

He is survived by his mother, Jo Ann; father, Spencer; and sister, Carol Bongfeldt.

Monday, April 9, 2018

Tuesday 180410

'Danny'
20 minute AMRAP
30 Box Jumps (24/20!
20 Push Press (115/85)
30 Pull-ups

Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

Daniel is survived by his wife, Jenni; and daughter, Jojiye.

Sunday, April 8, 2018

Monday 180409

'Scooter'
On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift.

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.



Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.

Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family members and friends. He is preceded in death by his mother, Alice.

Saturday, April 7, 2018

Sunday 180408

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, April 6, 2018

Saturday 180407

3 person teams
3 Rounds for time:
20 DB Cleans (50/35)
10 Burpee Box Jumps (24/20)
15 Rep Toes To Bar
Everyone starts on DB cleans . You must wait for the person before you to finish the station they are on before you can proceed.

Thursday, April 5, 2018

Friday 180406

Strength:
15 minutes to establish a 1RM Front Squat
WOD:
3 Rounds For Time
Row 20/17 Calories
30 Wall Balls (20/14)
20 Alternating Kettlebell Snatches (55/35)

Wednesday, April 4, 2018

Thursday 180405

Strength:
15 minutes to establish a 1RM Power Clean
WOD:
10-9-8-7-6-5-4-3-2-1
Curtis P’s (95/65)
1-2-3-4-5-6-7-8-9-10
Ring Dips

Tuesday, April 3, 2018

Wednesday 180404

Row 1,000 Meters
Then,
3 Rounds of
50 Double-unders
20 Chest To Bar Pull-ups
10 Power Snatches (135/95)
Then,
Row 1,000 Meters

Monday, April 2, 2018

Tuesday 180403

Strength:
10 minutes to establish a 1RM Push Press
WOD:
For Time:
20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
2-4-6-8-10-12-14-16-18-20
Burpees

Sunday, April 1, 2018

Monday 180402

Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
7 minute AMRAP
Row 15 Calories
15 Push-ups