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Saturday, January 31, 2015

Hero WOD Holleyman

30 Rounds for time of:
5 Wall Balls
3 Handstand Push-ups
1 Power Clean @225/155

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Friday, January 30, 2015

Strength: Bear Complexes

Adv: 3 sets of the complex, start at a comfortable weight, and add with each set.

Beg/Int: 3 sets, keep it light, and focus on the form and technique of the different movements of the complex.

METCON: 5 Rounds of:
5 Muscle-ups
10 Burpee Box Jumps @30”/24”
20 KB Swings @1.5/1 (American)

(Scale MU’s with 2:1 transitions, or Ring Row’s/Ring Dips)

Thursday, January 29, 2015

Active Recovery & Mobility
Skills and Gymnastics Day
This is the day to improve your weaknesses!

Late classes will have “Mobility with Meg

Warm-up: 50 DU’s, any way

Optional Gymnastics Training:
15 Sets of:
Grip Complex - Overhand, Underhand, Eagle

Wednesday, January 28, 2015

Strength: Front Squats + Jerks
Adv: Based on 1RM Clean and Jerk: 1x5+3@65%, 1x5+3@75%, 1x5+2@80%, 1x3+1@85%, 1x5+2@80%
Between sets: 10 Toes 2 Bar, strict 60 sec rest periods between each exercise.
Beg/Int: Follow same rep scheme, but keep it light, focusing on the form of the movement, not weight.  T2B or K2E between sets, same rest periods.

METCON: For Time
Row 1,000m
10 Burpees over rower
Row 750m
7 Burpees over rower
Row 500m
5 Burpees over rower
Row 250m
2 Burpees over rower

Tuesday, January 27, 2015

Strength/Skill: Power Snatch

Bergener Warm-up with CONDUIT! Focus on building proper technique AND speed. 

5:00 EMOM: 5 T&G Power Snatches, starting at 50%

Increase wt each min, until 5 T&G reps cannot be completed, then drop 10-20lbs and stay.

METCON: CFG Open 14.2

(Must complete within 3 min to advance to next level)

2 Rounds of:

10 OHS @ 95/65, 10 C2B Pull-ups (0:00-3:00)

12 OHS @ 95/65, 10 C2B Pull-ups (3:00-6:00)

14 OHS @ 95/65, 14 C2B Pull-ups (3:00-6:00)

Etc….until all reps cannot be completed within 3 min.