Wednesday 6/1/16

Skill Work 10:00

Athlete's Choice

Strength:

6 minutes Every :30 seconds

1 Power Clean at 70% 1 RM

Conditioning;

AMRAP 7:00

7 TOUCH AND GO Power clean 155/105

7 burpee

*Scale weight as needed

Monday 5/31/16

Strength

OTM: 12:00

Even: 10 Deadlift 50-60%

Odd: 30 double unders

Conditioning:

7 sets Rowing:

:30 on :30 Off max calories

**Score Total Calories

Monday 5/29/16
Memorial Day Murph

For Time
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run 

First heat goes at 9am then a new heat will start every 30 minutes. 

After the workout we will have the grills going, anyone and everyone welcome!

Saturday 5/28/16

In teams of 2, alternate sets to complete four rounds each of:

10 Ground to overhead

10 box jump overs

400m run

One partner working at a time.

Choose a weight that is challenging for partners to move without rest.

Friday 5/27/16

Mobility 10:00

Conditioning:

Alternating OTM 12:00

Even minute: 1 shuttle run

Odd minute: :15 max power snatch

* choose a weight you can cycle

4 rounds ( Not for time)

10 kipping hspu

15 GHD sit up

20 back extension

Thursday 5/26/16

Skill:
10:00 handstand work

Strength:
EMOM for 20:00
Even: 1 power clean+1 push press + 1 push jerk @ 75-80%
Odd: 5-10 TTB

Metcon
AMRAP in 12:00
5 clean and jerks 135/95
10 pistols
20 kb swings 53/35

Monday 5/23/16
Mobility:
1:00 couch stretch each side
1:00 squat hold

Warm Up:
2x with barbell
5 good morning
5 front lunges each leg
5 stiff leg deadlift
5 back squat

Strength:
Back Squat
1x5@70%
1x4@75%
1x3@80%
1x2@85%
1x1@90%

Conditioning:

"Fight Gone Bad"
3 rounds 
wall-ball 20/14 10ft/9ft
sumo deadlift high-pull, 75/55
box Jump 20"
push-press 75/55
calorie row
rest

In this workout you will work at one station for 1 minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
****Compare score from 8/22/15****

Tuesday 5/24/16

Warm Up:

AMRAP 5:00

3 pull ups

6 light kb swings

20-30 double under

Conditioning:

800m run

Rest 2:00

AMRAP 8:00

2 Thruster 135/95

4 tall box jump

8 burpee

Rest 2:00

800m run

Saturday 5/21/16

Teams of 2:

1 mile run

100m walking lunges

800m run

100 stoh 95/65

800m run

100 air sqauts

1 mile run

**Split work and runs

Friday 5/20/16
Handstand clinic Saturday!
Please sign up asap so that we have a head count

Mobility:
couch stretch-2:00 each side
pigeon stretch-2:00 each side
seated toe touch-1:00
seated splits-1:00

Warm Up:
2x
5 good morning with barbell
:15 tripod hold
3-5 tempo push ups (5 second decent/push up/5 second hold at top)
:30 squat hold 

Conditioning:
Half Holleyman
For Time
15 rounds
5 wall balls 20/14 10ft/9ft
3 hspu
1 power clean 225/155

Thursday 5/19/16

Strength:

5 sets

A. Bench Press 5 reps (Moderate load)

B. Back extension 10 reps * scale up...use a plate

Conditioning:

For Time:

42-30-18 SLSU

21-15-9 Power Snatch 95/65

Wednesday 5/18/16

Warm up:
5 sets with an empty barbell
2 muscle snatch
2 behind the neck push presses
2 ohs
2 snatch balances

Strength:
6 sets
1 Power Snatch +3 ohs Reset..1 snatch
*add weight each set

Conditioning:
For Time :
250m row 40 kb swings 20 pull -ups
500m row 30 kb swings 15 pull-ups
750m row 20 kb swings 10 pull-ups

Tuesday 5/17/16

Strength:
OTM for 12:00
3 deadlift (heavy)
3 MU (ring or bar)
**scale to 5 strict pull ups

Metcon:
AMRAP in 15:00
30 double under
6 burpee box jump over 24/20*
6 TTB
*scale up-clear box

Monday 5/16/16
-Make sure to write May goals up on the board
-All Level HS Clinic with Chris Lofland Saturday 10:30am-1pm
**follow link to sign up

Strength:
5 sets
1 clean+3 front squats, reset, 1 clean+1 jerk
-add weight each set

Metcon:
For Time
4 rounds
400m run
10 thrusters 95/65

Friday 5/13/16

**Reminders**
We will have a 6PM class today!
All drop in money will be donated to the memorial
Please bring payment if you purchased a shirt 

10:00 mobility/foam roll 

For Time
“The Legend”
4 pistols
25 Kb swing 53/35
50 push up
75 pull up
50 push up
25 kb swing
4 pistol
* scale pistol to box (make it 8 reps)
Banded pull ups or ring rows

Taken from chriskylememorialbenefit.com

Christopher Scott Kyle (April 8, 1974 - February 2, 2013) was born to parents, Wayne and Deby Kyle. He has a younger brother, Jeff who is a Marine Corps Veteran - serving from 2000 to 2008. Before entering the Navy, he attended Tarleton State in Stephenville, Texas where he rode bucking horses and worked ranches in that same area. A debilitating arm injury from rodeo competition almost cut his hopes of becoming a Navy SEAL, but in true Kyle fashion, he persevered and graduated BUD/S (Basic Underwater Demolition / SEAL) with Class 233. 

From 1999 to 2009, U.S. Navy SEAL Chris Kyle recorded the most sniper kills in United States military history. Iraqi insurgents feared Kyle so much, they named him al-Shaitan ("the devil"} and placed a bounty on his head. Kyle earned legendary status among his fellow Teammates, Marines, and other military soldiers and airmen, whom he protected with deadly accuracy from rooftops and stealth positions.

Chief Kyle served four combat tours in Operation Iraqi Freedom and other clandestine operations for the United States Navy and Marines. For his unrelenting bravery in battle, he was awarded two Silver Stars, five Bronze Stars with Valor, two Navy and Marine Corps Achievement Medals, as well as one Navy and Marine Corps Commendation. The Jewish Institute for National Security Affairs awarded him with the Grateful Nation Award. He was shot twice, survived multiple helicopter crashes and was involved in six IED attacks.

Following his combat deployments, he became Chief Instructor for training Naval Special Warfare Sniper and Counter Sniper teams. In addition, Kyle authored the Naval Special Warfare Doctrine, the first Navy SEAL sniper manual and devoted much of his spare time helping disabled Veterans.

Gripping and unforgettable, Chris's masterful account of his incredible battlefield experiences in the New York Times bestselling book "American Sniper: The Autobiography of the Most Lethal Sniper in U.S. History" ranks as one of the greatest war memoirs of all time.

Before his untimely passing in 2013, Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home.

Thursday 5/12/16

Warm up:
Easy 400m run
2 rounds
5 deep ring row
5 squat
5 good morning (PVC)
Easy 400m run
1 round
5 deep ring row
5 squat
5 good morning (barbell)
moderate 200m run

Strength:
Deadlift
5-5-5-5-5
60% 1 RM

Conditioning:
EMOM 21:00
MIN 1: 30 Double under OR :40 if still working on perfecting double under
Work on these today!
Min 2: 10 burpee
Min 3: 20 straight leg sit up

Wednesday 5/11/16

Skill/Strength:
Every 2:00 for 10:00 (5 sets)
1 high hang clean+1 hang clean + clean
* add weight each set

Conditioning:
AMRAP in 4:00
5 power clean 185/135
15 wall ball 20/14 10ft/9ft

Rest 2:00 then..

AMRAP in 4:00
7 power clean 165/115
15 wall ball

Rest 2:00 then…

AMRAP in 4:00
9 power Clean135/95
15 wall Ball

Tuesday 5/10/16

Warm up:
2x with barbell
2 muscle snatch
2 behind the neck push press
2 OHS
2 snatch balance
2 power snatch

Strength:
OTM 5:00
5 Power Snatch
*Choose a weight you can touch and go with perfect form

Conditioning:
4 sets of 3:00 rounds
Rest 2:00 between rounds

10 Box jump
20 kb swing 53/35
Max reps OHS 115/75
* Score each round with number of OHS
* Scale weight accordingly

Monday 5/9/16

**Chris Kyle Memorial WOD will be on Friday and we will have a 6pm!
All drop in money on Friday will be donated to the memorial. 

Warm up:
2x with barbell
5 good morning
5 front lunges each leg
5 stiff leg deadlift
5 back squat

Mobility:
1:00 squat hold
1:00 couch stretch each side

Strength:
Back Squat
Set 1: 5@ 65%
Set 2: 4 @70%
Set 3: 3 @ 75%
Set 4: 2 @ 80%
Set 5: 1 @ 85%

Conditioning:
For Time:
400 m run
21 hang power clean 135/95
400m run
15 hang power clean
400m run
9 hang power clean
** Every time you set the bar down… 200m run penalty

Saturday 5/7/16

Teams of 2:

15 min cap

50 pull up /ring row

50 box jump 24/20

50 kbs 53/35

50DL 135/95

50 hang power clean135/95

50 front squat 135/95

Burpee over bar on time remaining

* split reps however

Rest 5:00

50 Burpee over bar

50 front squat

50 hang power clean135/95

50 DL 135/95

50 kbs 53/35

50 box jump 24/20

Pull ups in time remaining

Score is # burpees and pull ups

Friday 5/6/16

Warm Up:

2 rounds - 1:00 rest between rounds

:20 easy single unders

7 spiderman stretch each side

:20 faster single unders

7 push up

:20 fast single unders

7 BB press w/ pause at the top

:20 fast single unders

7 front squat pause at the bottom

Strength:

5 sets- As heavy as possible

Same weight across

5 push press

5 front squat

5 thruster

Rest 2-3 minutes between sets

**no dropping the bar until all 15 reps are completed

Conditioning:

Tabata mash up

Thursday 5/5/16

OTM 10:00

even: 8 pistols (4/4)

odd: 3 wall walks

Conditioning:

AMRAP 10;00

200m run

11 burpee

21 wall ball

Wednesday 5/4/16

Strength/Skill:
Not For Time
20-15-10-5
TnG Deadlift
-add weight each set
5-10-15-20
HSPU

Conditioning:
5 rounds
20 DB snatch 50/35
30 double unders