Day One : Closed

Day Two

Buy In: i. 3 rds of 250m row/10 T2B/2 Rope Climb ii. Pain Ball on Ant. Should/ KB Shoud Capsule mob Evolution : Back Squats 6×2@80% Strength : Bench Press 7 x 3 + Ring Dips 7 x 3-5reps (superset) Conditioning : 8 Rds of Wall Ball for max reps using the following work:rest intervals 50:40, 45:45, 40:50, 35:55, 30:60, 25:65, 20:70, 60 : done

Day Three

Buy In: i. 4 rds of 30 sec A.D. sprint/30 sec L – sit/ 2 min mob (pain ball on hip & elevated ext. hip rotation) Evolution : Back Squats 6×6@80% Strength : i. Deadlift 6×2 ii. Superset – 5×3 Clean Pull & 5×3 Clean Shrug Conditioning : 11 min AMRAP : 9 Thrusters (95/55#)  6 Burpees

Day Four

Buy In: i.3 rds Burgener Warm-Up & OH Mobility ii. 4 rds 12 bacon flips & 10-15 Kipping/C2B Pullups Strength : i. Drop Snatch 7 x 3 ii. Snatch Pulls 7 x 3 Conditioning : 13 min AMRAP : 5 Snatch (95/55) 15 KB Swings (55/35) 25 Situps

Day Five

Buy In: i. 75 burpee long jump ii. Pass THroghs & Hand in HighBand/ First Rib Mobility Evolution : Back Squats 6×2 @80% Strength : i. OH Squat 6×3 & OH Halting  Jump Squat 6 x 8-10 (Superset)   Conditioning : 14 min AMRAP: 10 KB Swings 15 Pushups 20 DU

Day One - Buy In: i. OH/mid-back rolling, hand in high band w ext rotation (2 min/side) ii. Burgener Warm-Up 3 rds iii. #rds of 12 bacon flips & 10-15 kipping/butterfly C2B pullups   Strength: i. Snatch 15min EMOM ii. Snatch High Pulls 3-3-3-3-3-3  (30 sec-1 min rests) Evolution:  Squats 6×4 @ 80% Conditioning : 21-15-9 Cleans (135/95) & Ring Dips

Day Two - Buy In:i. pain ball on shoulder & super front rack ii. 3 rds of 3-5 HSPU, 10 pistols, 12 T2B  Strength: Front Squat 3-3-3-3-3-3-3 Weighted ring Dips 3-5 x 7rds SS Conditioning : 12 Min AMRAP 7 Clean to OH & 10 Burpees

Day Three - Buy In: i. 150 Wall Ball Evolution : 50 Wall Ball + Squats 6×2@ 80% ii. mobility soup Strength: Bench Press 3-3-3-3-3-3 Plyo Push-Up 8-10 x6 rounds SS  Conditioning :”Jacobs Ladder ” in 10 min adding 10/5# each round perform 5 DL, 5 Cleans, 5 Fr. Squat, 5 Push Press

Day Four – Buy In: i. 75 Burpees ii. mid-back rolling, strip IT bands ,pain ball on hips & glutes Strength: Deadlift 2 reps EMOM for 15 min Conditioning :20 Min AMRAP 10 Thruster (95/55), 15 SDLHP, 20 Box Jumps, 25 sit-ups 1 yellow gate run

Day Five - Buy In: i. 3rds 15 second L-sit, 15 windshield wipers, 15 KB swings ii. elbow smash, calf smash, super front rack Strength: Clean & Jerk 2 reps EMOM for 15 min Evolution: Back Squats 6×5 @ 80% Conditioning :  21-18-15-12-9-6-3 SDLHP, Turkish Get ups, KB Split Squats (15 min cap)

REMINDER WE ARE CLOSED FOR THE LONG WEEKEND , ENJOY YOUR FRIENDS AND FAMILY !!!

Hey Guys some reminders for this week:

a. Fees are due ASAP it is MAY 1st on Wednesday !

b. Please remember there will be 5 day a week pogramming starting next week May 6th) as well as Olympic Weightlifting on Tues/Thurs @ 7:30pm so adjust your fees if necessary to match your new training schedule. Don’t worry about the whole sign-in process yet as I am looking into somethig easier, just talk to me directly or via text or email for now.

C. I will be working on the website over the next month or so so don’t be surprised if it looks different. Just trying to make it easier to find information and add ome whistles and bells.

Here are the WODs for the week !

Day One: A. Buy In: i. 3 rds for time of 10 turkish getups 20 pushups 30 air squats  ii. 1 minute each leg external hip rotation with lateral distraction & 1 minute per arm hand in high band   B. Superset Back Squats & Weighted Pullups 3-3-3-3-3-3 C. 3 rds for time of 10 360 Burpees ( be afraid) 15 Toes 2 Bar 25 OH Plate lunges

Day Two: A. Buy In:  i.mobility – elbow smashing 1 min/arm, calf smashing 1 min/leg, groin smashing with barbell 1 min/leg ii. 3 rounds of 15 ball clean and jerk 20 duck walk B. Clean & Jerk 3-3-3-3-3-3 C. 10-9-8-7-6-5-4-3-2-1 of Deadlift (285/195) & C2B Pullups

Day Three: A. Buy In: i.mobiity –  ii. 3 rds 40 Double Unders 20 Monkey Hangs 10 HSPU B. OH Press Strict 2-2-2-2-2-2  C. Superset DB OH Press & Tricep Push down 15 – 15 D. Team WOD (3) Row 200m Thrusters (95/55) Man on Fire (score = total MOF, can only count reps while someone is doing thrusters).

DAY ONE : A.3rds Burgener Warm-Up & 3 rds JYD B. 15 min Clean & Jerk 2 reps EMOM for max load C. ” Death by Snatch” 15min EMOM snatch ladder (95/55) 1 rep in 1st min, 2 in 2nd etc……

DAY TWO: A. 3 rds not for time  Med Ball gate run + 30 Wall ball B.Push Press 4-3-2-2-2-2-2 C. 4 rds for time of: 5 Clean and jerk (135), 10 deadlft, 200m run/row

DAY THREE : A. 3 rds. 500m row for time + 4 minutes mobilitywork B. Front Squat 15 min EMOM in pairs 2reps for max load C. Helen with a Handbag – 400m farmer carry (55/35lb) 21 kb swings, 12 pullups

DAY ONE : A. Tabata Air Dyne, rest & mobilize 4 minutes then tabata double unders B.  OH Squats (keep rest to under 1:30) C. 20 Min EMOM 7 thrusters, 7 pullups (alternating every minute)

DAY TWO: A. 15 minutes muscle up, kipping/butterfly pullup & GHD work B. 10 min AMRAP 10 snatch (95/55) 5 HSPU rest exactly 5 min C. 6 rds of 2:2 work:rest intervals, row 300m and max rep pushups.

DAY THREE : A. 3 laps each Bear Walk, Duck Walk, Lunge Walk then 2 minutes ext hip rotation w distraction and 2 minutes can opener on pain ball. B. Deadlift 2-2-2-2-2-2-2 C. 10 min AMRAP 5 power cleans 10 Wall Ball, 20  DU

DAY ONE : A. 3 rds not for time  – 30 sec L-Sits, 20 pistols, 10 C2B Pullups/3-5 muscle ups B. Bench Press 4-3-2-2-1-1-1 follow each set with  10 GHD Situps (sclae as needed) or T2B  C.”Death by Barbell”  5 rds of 15 DL (135/95), 12 Hang Power Cleans, 9 Front Squats, 6 Push Jerk – courtesy LaLanne Fitness, San Francisco.

DAY TWO: A.Mobility Soup 15 minutes B. 2012 CF Games Masters Chipper 10 Deadlift (275/185) 20 pullups, 30 Box Jumps, 40 KB Swing (55/ 35), 30 Box Jumps, 20 Pullups, 10 Deadlifts rest (rest 3 minutes) C. Run 1 km for time/Row 1.5 k for time

DAY THREE : A. Gymnastic Goat Day – do 20 minutes of work on any and all gymnastics skills that you struggle with , ask a coach for help with scaling and progressions. B. 15 minutes Back squats  2 reps every 1:30 working with a partner, build to a heavy 2 rep. C. Team WOD ( teams of 3) Row 500m, Wall Ball, Pullups ( score = total number of Wall Balls and Pullups)