Monday 6.30.14

1.  Thruster
1 RM
**
2.  Strength
5×3 OHS

*
3.   “Ultimate Warrior”
21-15-9 reps of:
Thrusters, 135/95
Bar Muscle ups

Friday 6.27.14

1.  Back Squat
10×3, across
**
2.  For Time
30 Burpee Box Jumps, 24/20
400m Run
15 Power Snatches, 135/95
800m Run
15 Power Snatches, 135/95
400m Run
30 Burpee Box Jumps, 24/20

3.  Press
6×4 Push Press

4. Gym WoD

If you feel good

Wednesday 6.26.14

1.  Power Clean + Push Press + Push Jerk + Split Jerk
Work up to a heavy set.

2.  Squat
7×5 Back Squats, across

3.  Deadlift
work up to a heavy set of 3 with bands

4. Metcon

21-15-9

Deadlift 225/155

HSPU

**

Tuesday 6.24.14

1.  Odd Stuff

20 meter Max Farmers Carry
use the barbells

2.  Capacity
Every Minute, On the Minute, for as long as possible, complete:
7 Power Cleans 95/65
7 Pull ups
7 Burpees



3. Speed

10 sprints for time:

Run 100m

Rest as needed between efforts. Post best and worst times to comments.

Monday 6.23.14

1.  Snatchwork up to a 3RM TnG Squat Snatch

**2.  Clean and Jerk
7 x Power Clean + Split Jerk
10**
3.  Squat
5×5 Back Squats, across
**4.  Gymnastics Benchmark
A.  Max rep of Strict Deficit HSPU
B.  Max rep of Kipping Deficit HSPU
C.  Max rep of Strict HSPU
rest 3-5 minutes between each.

5. "Air Force WoD"

For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap. (do not start with burpees)

Friday 6.20.14

1.  Squats
10×3 Front Squats, across


2. For Times
4 Rounds
Row 500m
Rest 2 minutes

3. Metcon

AMRAP in 16

20 Knees to Elbows

7 DB Push Jerks 45/25

Thursday 6.19.14

1.  Squat7×5 across
**
4.  Gymnastic SkillsEMOMx10 with a weight vest, you choose the weight
Odd: Max belly down bench plank
Even:  1 Muscle up

**
5.  “Geeked Up Off Them Bars”4 RFT:

10 Squat cleans 165/105

15 Box Jumps 30/24

Wednesday 6.18.14

1. rest or gym wod

Tuesday 6.17.14

1.  Pull

7 set of 3 pos. pausing snatch Pull
With a snatch grip pull the bar to position 3 (just of the ground and below the knees) and pause for 2 full seconds.  Continue the pull to position 2 (bar at the knees with vertical shins) and pause for 2 full seconds.  Continue the pull to the pockets (vertical torso, bend in knees) and hold for 2 seconds.  Then jump and pull the bar up your chest. Moderate but challenging weight, maintain form.

2. Deadlift

15 rep max (Alex do 3x5 across)

**

3. For Time

30 Power Snatches, 95/65

30 Box Jumps 30/24

400m Run

20 Power Snatches, 115/85

20 Box Jumps 40/30

600m Run

10 Power Snatches, 135/95

10 Box Jumps 44/36

800m Run

Monday 6.16.14

1.  Clean and Jerk
Work up to a 1RM

2.  Squat
5×7 Front Squats, across

3.  Metcon
5 RFT:
12 Thrusters, 95/65
15 Pull ups

Thursday 6.12.14

1.  Snatch 
EMOMx5:  5 unbroken TnG reps, across
**
2.  Clean and Jerk  
EMOMx15:
Min 1, 2, 3:  6 Clean and Jerks, 155/105
Min 4, 5, 6:  5 Clean and Jerks, 185/135
Min 7, 8, 9: 4 Clean and Jerks, 205/145
Min 10, 11, 12: 3 Clean and Jerks, 225/155
Min 13, 14, 15: 2 Clean and Jerks, 245/165
The goal is to cycle these as quickly with unbroken sets if possible.  

**3.  SquatFront Squats
A.  3-rep, Heavy
B.  2×10
**
4.  Gymnastic Skills7 Sets of the following High Bar Complex:
On a pull up bar complete: 1 Front Lever (5 second hold, or as long as possible) + 2 Skin the Cats + 3 Muscle ups (as strict as possible) + 4 Strict TTB
**
5.  Metcon

3 RFT

75 Double unders
50 Squats
25 Cal Row

Wednesday 6.11.14

1. Rest

Monday 6.9.14

1.  WoD50 Wall Balls, 20/14
25 Deads, 245/165
50 Wall Balls, 20/14
Every minute on the minute, starting at the 60 second mark, complete 5 Burpees.
**2.  Snatch5×2 Squat Snatch
**3.  Clean and Jerk
Power Clean + Hang Squat Clean + Jerk, work up to a max set.
10**
4.  Squat
3×3 Front Squats, across

Saturday 6.7.14

1. Make up whatever you're missing.

Friday 6.6.14

1.  Metcon“Hurricane”
3 RFT:
800m Run
21 Power Cleans, 155/105

2. Deadlift
20 RM

3. Strength WoD
"Sharknado"
15 Rft
5 Strict HSPU
5 Strict Pullups

Thursday 6.5.14

1.  Metcon
1k Row, followed by:
21-15-9:
KBS, 70/53
Burpees
*
2.  EMOMx12
Even minutes:  5 Hang Squat Cleans - you choose the weight
Odd:  3-6 Muscle ups 

Wednesday 6.4.14

1. Rest

Tuesday 6.3.14

1.  “Heartbreak Kid”
3 RFT:
10 Front Squats, 185/135
20 C2B Pull ups
50 Double unders
**
2. C2B Accessory Work
7 sets of the following pull up complex:
Guys: 3 Strict C2B Pull ups + 3 Strict Pull ups + 3 Kipping C2B
Girls: 2 Strict C2B Pull ups + 2 Strict Pull ups + 2 Kipping C2B
**
3. Skills10×35 unbroken Double unders for time
*

Monday 6.2.14

1.  Metcon1 RFT:
800m Run
20 Power Snatches, 115/80
800m Run
**
2. SnatchEMOMx8
Min 1:  50# under 1RM
Min 2: 40# under 1RM
Min 3: 30# under 1RM
Min 4: 20# under 1RM
repeat for two rounds.
**
3. Push Press5×3, climbing
*