Sunday 171001

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

Saturday 170930

2 Person Teams
One person working at a time
25 minute AMRAP
5 Deadlifts (275/185 lbs)
10 Ring Dips
15 Box Jumps (24/20)

Friday 170929

4 - 5 minute AMRAPs
Row 500 Meters
Then, max rounds and reps of
15 Kettlebell Swings (55/35)
15 Push-ups
Rest 3 minutes between AMRAPs

Thursday 170928

Strength:
Back Squat
3 x 5 reps @85%
WOD:
For Time:
10-8-6-4-2
DB Thrusters (50 lbs DBs/35 lbs DBs)
1-2-3-4-5
Rope Climbs

Wednesday 170927

4 Rounds For Time:
50 Double-unders
35 Knees To Elbows
20 Chin-ups
160 Ft Single Arm DB Overhead Walk* (70/50)
*switch arms at 80 feet

Tuesday 170926

Strength:
Push Jerk
7 x 2 reps
Increase loads on each set. Start at 75% of 1RM
WOD:
10 Minute AMRAP
3 Wall Walks
7 Box Jumps (30/24)

Monday 170925

Strength:
Front Rack Barbell Lunge
3 x 6 reps each leg
3 Weighted Pull-ups between each set*
*Use a heavy DB held between the ankles
WOD:
2 Rounds For Time:
10 Thrusters (135/95)
20 Pull-ups
Run 400 Meters

Sunday 170924

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

Saturday 170923

'Emily'
10 Rounds For Time:
30 Double-unders
15 Pull-ups
30 Squats
100 Meter Sprint
Rest 2 minutes between rounds









Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Friday 170922

Strength:
Push Press
5-5-5-5-5
Increase weight on each set
WOD:
3 Rounds For Time:
3 Rope Climbs
20 Burpees
15 Sumo Dead-lift High Pulls (95/65)

Thursday 170921

Strength:
Back Squat
5 x 5 reps @ 75%
Front Squat
3 x 10 reps @ 65%
WOD:
3 Rounds For Time:
Run 200 Meters
30 Walking Lunges
20 Kness To Elbows
10 Burpee Pull-ups

Wednesday 170920

3 x 200 Meter Runs.
The rest is the walk back to the starting line.
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
1-2-3-4-5-6-7-8-9-10
Strict Handstand Push-ups

Tuesday 170919

Strength:
Close Grip Bench Press
3 x 7 reps @ 75%
Immediately perform 11 Horizontal Supine Ring Pulls with feet on a box after each bench press set.
Rest 2 minutes between sets
WOD:
3 Rounds For Time:
Row, 50 Calories
100 Double-unders

Monday 170918

Strength:
Overhead Squat
3-3-3-3-3
Increase weight on each set
WOD:
11 Minute AMRAP
7 Box Jumps (24/20)
4 Power Cleans (165/115)

Sunday 170917

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

Saturday 170916

In teams of three, complete the following for time:
1200 Meter Relay Shuttle Run
120 Double-unders
90 Alternating One Arm KB Cleans(70/55)
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
90 Alternating One Arm KB Cleans(70/55)
120 Double-unders
1200 Meter Relay Shuttle Run
Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.

Friday 170915

Hotshots 19"
6 rounds for time of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
Run 400 meters

Thursday 170914

WOD 1:
12 minute EMOM alternate each minute between:
15/12 Ring Push-ups (set rings 6" above floor)
Row, 15/12 Calories
WOD 2:
12 Minute EMOM alternate each minute between:
Row, 15/12 Calories
10/8 Strict Handstand Push-ups

Wednesday 170913

21-15-9 rep rounds for time:
Overhead Squats (115/85)
Burpee Pull-up

Tuesday 170912

Strength:
Dead-lift
5 reps @ 65%,70%,75%
3 reps @ 80%,85%
WOD:
For Time:
75 Double-unders
20 Horizontal Supine Ring Pulls (feet on box or bench)
40 Russian Kettlebell Swings (70/55)
20 Horizontal Supine Ring Pulls (feet on box)
75 Double-unders

Monday 170911

Strength:
10 minutes to establish a 1RM Hang Squat Clean
WOD:
9 Minute AMRAP:
7 Clusters (135/95)
7 Ring Muscle-ups

Sunday 170910

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

Saturday 170909

'Severin'
For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5K
If you have a 20lb vest, wear it.

Friday 170908

5 rounds for time of:
Row 500 meters
15 Bench Presses (135/95)

Thursday 170907

Dead-Lift
3-3-3-3-3
Shoulder Press
3-3-3-3-3
Front Squat
3-3-3-3-3

Wednesday 170906

Strength:
Power Clean (touch and go)
5 reps @65%  70%, 75%, 80%, 85%
WOD:
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Tuesday 170905

Strength:
Close Grip Bench Press
5 reps @ 65%, 70%, 75%, 80%, 85%
WOD:
3 Rounds For Time:
40 Double-unders
15 Sumo Dead-lift High Pulls (95/65)
15 Ring Dips

Monday 170904

Run 5K For Time

Sunday 170903

The gym will be closed Monday for Labor Day. There will be a Monday WOD posted for you to do on your own.

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

Saturday 170902

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65)
10 Box Jumps (24″/20″)
Run 200 Meters