Monday, 5-4-15

Strength: 15 min to find your 1RM Back Squat

 

“Annie on steroids”

50-40-30-20-10

D/U’s

Weighted Sit Ups 35/25

 

Every 90 sec until failure

1 Snatch + 1 Hang Snatch

Start at 50%, add 10 lbs every 90 sec. until failure


Saturday, 5-2-15

5 min AMRAP

7 Thrusters 95/65

7 Box Jumps

REST 5 min

 

5min AMRAP

5 Deadlifts 225/155

5 HSPU’s

5 min REST

 

5 min AMRAP

5 Power Cleans 115/75

25 D/u’s

5min REST

 

5 min AMRAP

10 Cal Row

5 Burpess over rower

5 min REST

 

 


Friday, 5-1-15

Handstand Practice
‘THE LEGEND’ WOD Chris Kyle
Nationwide   Friday   May 1, 2015

233 Reps Total

4x Pistols (single leg squats)

25 Kettlebell Swings (54#M, 35#F)

50 x Pushups (Chest to Floor)

75 x Pullups

50 x Pushups

25 x Kettlebell Swings

4 x Pistols

 

 

 

Christopher  “Chris” Kyle (April 8, 1974 – February 2, 2013) was a United States Navy SEAL and known as the most lethal sniper in American military history, with 160 confirmed kills.

Kyle served four tours in the second Iraq war, and was awarded the Bronze and Silver Star medals multiple times. Iraqi insurgents dubbed him the “Devil of Ramadi” and offered a bounty for his head. He was shot twice, and was involved in six IED attacks.

Kyle decided to spend time with his family and was honorably discharged from the U.S. Navy in 2009. He remained in the spotlight after leaving the Navy and wrote a New York Times bestselling autobiography, American Sniper. Kyle was shot and killed at a shooting range by a fellow veteran on February 2, 2013, near Chalk Mountain, Texas.”

 


Thursday, 4-30-15

No 6 and 7 pm classes today. Come watch Janel and Matt at the Tribal Games.

C&J

5@70%

4@75%

3@80%

2@90%

2@80%

 

15 MINUTE ASCENDING LADDER
1 PUSH PRESS 135#/95# – 1 PULL UP – 10 DOUBLE UNDERS
2 PUSH PRESSES – 2 PULL UPS 20 DOUBLE UNDERS
3 PUSH PRESSES – 3 PULL UPS – 30 DOUBLE UNDERS
CONTINUE INCREASING PUSH PRESSES AND PULL UPS BY ONE AND DOUBLE UNDERS BY 10 UNTIL TIME RUNS OUT


Wednesday, 4-29-15

No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games.

We will be doing the Chris Kyle Memorial Wod Friday, May 1st.

10 min to establish max reps D/U’s.

Strength: Bring Sally Up

Back Squats 135/95

24 MINUTES ALTERNATING EMOM:
5 DEAD LIFTS 315#/225#
10 RING DIPS
15 T2B

 


Tuesday, 4-28-15

No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games.

Strength:

2-Position Power Snatch (floor, knee) – RM; 85%- 90% (% of RM) X 3
Sotts Press- 3X3

4 Rounds:

4 minutes minutes work, 1 minute rest*
15 Box Jump (24/20)**
10 Wall Ball (20/14)
5 Burpees

*Complete 2 wall walks during each  minute rest period.


Monday, 4-27-15

No 6 and 7 pm classes Thursday the 30th. Come watch Janel and Matt at the Tribal Games.

Master’s Qualifier Event #3

2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

 

Strength: Box Squats 5×3


Saturday 4-25-15

3 Person Partner WOD this Sunday….must sign up with partners.

No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games.

6 Rounds:

Every 6 min Complete:

10 thrusters 95/65

20 Burpee Box Jump Overs 24″/20″

30 Wall Balls 20/14

40′ Plate Push 45/25

*Rest with Remaining time *


Friday 4-24-15

 

3 Person Partner WOD this Sunday….must sign up with partners.

No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games.

 

15 min to work up to 90% of 1RM Snatch and complete 4 x 1 at 90%

15 min to work up to 90% of 1RM Clean & Jerk and complete 4 x 1 at 90%