Saturday 151031

"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 and friends. He is preceded in death by his mother, Alice.

Friday 151030

Every 2 minutes complete the following complex:
1st 2 minutes: 1 Power Clean + 1 Squat Clean + 1 Jerk @ 40% of 1RM
2nd 2 minutes: 1 Power Clean + 1 Squat Clean + 1 Jerk @ 40% + 10lbs
3rd 2 minutes: 1 Power Clean + 1 Squat Clean + 1 Jerk @ 40% + 20lbs
4th 2 minutes: 1 Power Clean + 1 Squat Clean + 1 Jerk @ 40%+ 30 lbs
Continue to increase weight every 2 minutes for as long as you are able.

Thursday 151029

Row 5 K

Wednesday 151028

WOD 1:
7 Rounds For Time:
10 Sumo Dead-lift High Pulls (95lbs/65lbs)
10 Ring Dips
WOD 2:
For 16 intervals alternate between the 2 exercises
Tabata Double-unders
Tabata Knees To Elbows
Score is the total number of reps completed.

Tuesday 151027

Strength:
Front Squat
5 x 3 reps @ 85% of 1RM
Push Jerk7 x 2 reps @ 80% of 1 RM
WOD:
7 minute Max Rep Burpee Pull-ups

Monday 151026

Complete as many rounds and reps in 25 minutes as possible.
Row, 50 Calories
50 Hand Release Push-ups
50 Overhead Walking Lunges (45lb bumper/25lb Bumper). Perform 5 Burpees Onto The Bumper Plate After Every 10 Steps
50 Sit-ups
50 Pull-ups
50 Double-unders
Row, 35 Calories
35 Hand Release Push-ups
35 Overhead Walking Lunges (45lb bumper/25lb Bumper). Perform 5 Burpees Onto The Bumper Plate After Every 10 Steps
35 Sit-ups
35 Pull-ups
35 Double-unders
Row, 20 Calories
20 Hand Release
Push-ups
20 Overhead Walking Lunges (45lb bumper/25lb Bumper). Perform 5 Burpees Onto The Bumper Plate After Every 10 Steps
20 Sit-ups
20 Pull-ups
20 Double-unders

Sunday 151025

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills.

Saturday 151024

Class time change for this Saturday we will meet at 7a.
'Jackie'
For Time:
Row 1,000 Meters
50 Thrusters (men 45lbs/women 35lbs)
30 Pull-ups

Friday 151023

Strength:
Back Squat
3 x 5 reps @ 80% of 1RM
WOD:
For Time:
30 Dead-lifts (men 185lbs/women 125lbs)
Row 30 Calories
30 Overhead squats (men 95lbs/women 65lbs)

Thursday 151022

Strength:
Death By Snatch
Start at 40% of 1RM the first 1 minute
40%+10lbs the second 1 minute
40%+20lbs the third 1 minute
40%+30lbs the fourth 1 minute
Continue for as long as you are able.
Rest 5 minutes
WOD:
Every 2 minutes for 12 minutes complete
4 Hang Power Snatches (men 95lbs/women 65lbs)
8 Strict Handstand Push-ups

Wednesday 151021

Strength:
Bench Press
2 rounds:
10 reps @ 70%
1 rep @ 90%
WOD:
Complete as many rounds in 12 minutes as possible:
10 Pistols, Alternating Legs
15 Ring Dips
20 Russian Kettlebell Swings (men 55lbs/women 35lbs)

Tuesday 151020

Strength:
Clean and Jerk
7×2 @80-85% of 1RM– Drop and reset each rep
Full squat clean. Work up based on feel.
WOD:
AMRAP 20 minutes
30 Wall Balls (men 20lbs/women 14lbs)
20 Sit-ups
10 Dead-lifts @ 70% of 1RM

Monday 151019

MetCon Monday
WOD 1:
Complete as many rounds as possible in 15 minutes
Run 300 Meters
20 Double-unders
10 Chest To Bar Pull-ups
-Rest 4 minutes-
WOD2:
Complete as many rounds as possible in 10 minutes
Run 200 Meters
15 Pike Push-ups
10 Toes To Bar

Sunday 151018

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

Saturday 151017

Teams of 4
Complete 4 Rounds For Time:
Partner 1: 200 Meter Sled Drag (men 135lbs/women 95lbs)
Partner 2: AMRAP DB Ground To Overhead (men 45lbs/women 30lbs)
Partner 3: AMRAP Burpees
Partner 4: AMRAP Renegade Rows (men 35lbs/women 20lbs)

Friday 151016

5 Rounds For Time
7 Squat Snatches (men 135lbs/women 95lbs)
14 Toes To Bar
21 Double-unders
Rest 1 Minute

Thursday 151015

"Nicole"
Completes as many rounds in 20 minutes as possible:
Run 400 Meters
Max Rep Pull-ups
Score is the number of pull-ups completed on each rounds.

Wednesday 151014

Strength:
Dead-lift
5 x 3 reps @ 85% of 1 RM
WOD:
Eight 90 Second Rounds
5 Power Cleans (men 145lbs/women 105lbs)
Plank Holds

Tuesday 151013

Strength:
Every minute on the minute for 7 minutes
7 Strict Weighted Pull-ups. Pick weight, but make it challenging
WOD:
Complete as many rounds in 18 minutes as possible of
Row 750 meters
30 Supine Ring Pulls With Feet On A Box Or Bench
30 Medicine Ball Sit-ups
30 Medicine Ball Overhead Walking Lunge Steps
Run 600 Meters Carrying A Medicine Ball
(Men use a 20lb medicine ball. Women use a 14lb medicine ball)

Monday 151012

Strength:
Thrusters
3 x 5 reps @ 75%, 80%, 85% of 1 RM
WOD:
Complete as may rounds in 15 minutes as possible:
Run 200 Meters
11 Front Squats (men 135/women 95)
22 Ring Push-ups

Sunday 151011

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

Saturday 151010

For Time:
Run 400 Meters
21 Overhead Squats (men 95lbs/women 65lbs)
21 Pull-ups
Run 400 Meters
15 Overhead Squats (men 95lbs/women 65lbs)
15 Pull-ups
Run 400 Meters
9 Overhead Squats (men 95lbs/women 65lbs)
9 Pull-ups

Friday 151009

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Thursday 151008

Four rounds for time:
Bear Complex, 5 sets (men 135lb, women 95lbs)
30 Double-unders

Wednesday 151007

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the:
Medicine Ball Cleans (men 20lbs/women 15lbs)(reps)
Push-ups, game style (reps)
Sit-ups (reps)
Pull-ups (reps)
Schwinn AirDyne (calories)
with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the Schwinn AirDyne) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Tuesday 151006

Split Jerk
1-1-1-1-1-1-1
Rest as needed. Then,
Tabata Row for calories

Monday 151005

A Different Kind Of Bad
3 Rounds for max reps in one minute of:
Medicine Ball Cleans (reps)
Push-ups, game style (reps)
Sit-ups (reps)
Pull-ups (reps)
Schwinn AirDyne (calories)
Rest 1 minute between rounds.
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the Schwinn AirDyne each calorie is one point.

Sunday 151004

Olympic Lifting. Make Up A Missed WOD. Mobility. Work On Skills.

Saturday 151003

"Jennifer"
Complete as many rounds in 26 minutes as possible:
10 Pull-ups
15 KB Swings (men 55lbs/women 35lbs)
20 Box Jumps (men 24"/women 20") No Step-ups.

Friday 151002

For time:
100 Double-unders
50 Calorie row
30 Step-ups (men 35 lb. DBs/women 25 lb DBs)
50 Calorie Row
100 Double-unders

Thursday 151001

Complete as many rounds as possible in 25 minutes
5 KettlebellmTurkish Get-ups (right arm)
5 Single Arm KettlebellSnatches (right arm)
5 Single Arm Kettlebell Overhead Squats (right arm)
Run 200 Meters
5 Kettlebell Turkish Get-ups (left arm)
5 Single Arm Kettlebell Snatches (left arm)
5 Single Arm Kettlebell Overhead Squats (left arm)
*Choose Weight, but make it challenging.