11/29/12

    STRENGTH:
    BIG CLEAN COMPLEX
1. HIGH HANG SQUAT CLEAN
    HANG SQUAT CLEAN
    SQUAT CLEAN
    PUSH PRESS
2. HIGH HANG SQUAT CLEAN
    HANG SQUAT CLEAN
    SQUAT CLEAN
    PUSH JERK
3. HIGH HANG SQUAT CLEAN
    HANG SQUAT CLEAN
    SQUAT CLEAN
    SPLIT JERK

    ERIC- 75,95,105,115,125
    RICH- 95,105,115,135,155

    WOD:
    5 ROUNDS
    20 OVER HEAD SQUATS 95/45
    20 DUBS
    200M ROW

   ERIC 22:54
   RICH 15:47

  STRENGTH:
  PUSH PRESS 5X3 @ 80%
  
  GINA-65X2,70,75X2
  ADRIAN-100X2,115X2,125

  WOD: AMRAP 18 MJN
  15 BOX JUMPS
  12 PUSH PRESS
  9 TTB

  GINA-6+7
  ADRIAN-6

 MID-LINE 
   

11/28/12

3:30-5:30
STRENGTH:
10X2 HIGH BAR BACK SQUAT @ 85% MAX
RICH-270
ERIC-220

WOD 1:
MAX REPS IN 3 MIN DUBS

RICH-125
ERIC-???

WOD 2:
10 ROUNDS
1 WALL WALK
2 HAND STAND PUSH UPS
3 STRICT PULL UPS
4 HANG CLEANS  155/135
5 PUSH JERKS 155/135

RICH-26.50
ERIC-35:55

6:30-7:30

STRENGTH:
10 MIN EMOTM
1 SQUAT CLEAN
1HANG SQUAT CLEAN

GINA-75LBS
ANDRIAN-120LBS

30-20-10
KBS RUSSIAN 70LB/20LB
HRPU
JUMP LUNGE (RIGHT LEG/LEFT LEG=1)
ROW (300-200-100)

GINA-19.14
ADRIAN- 23:09

11/26/2012

Warm Up:
Ball Toss

WOD 1:
15 min EMOTM
1 Squat Clean
1 Hang Squat Clean
@ 85% Max

Rich: 200
Eric 195

WOD 2:
7 Min AMRAP
5 Push Press 135/115
5 Burpees

Rich: 8+1
Eric: 6

WOD 3:
30-20-10
KBS 1.5 POOD
HRPU
Jumping Lunge (Left Leg+Right Leg =1)
Row (300m, 200m, 100m)

Rich: 13:13
Eric: 15:17

Cash out 40 Strict Pull Ups   
 

Thanksgiving Gone Bad

Warm Up:
Ball toss

WOD:
Fight Gone Bad

Adrian: 156
Gina: 238
Eric: 302
Rich: 344

Muscle Up

Warm Up:
Ball Toss

Strength & Skill Work:

Muscle Ups
Rich: 5x3 with 25lb vest
Eric skill work

BACK SQUAT

WARM UP:
MED BALL WORK
ROW

STRENGTH:
5X3 LOW BAR BACK SQUAT @ 85%
ERIC: 245
RICH: 300
ADRIAN: 205, 215, 215, 220, 220

WOD:
4 ROUNDS
5 DEADLIFTS 305/225
10 CTB PULL UPS
250M ROW

ERIC: 11:10
RICH: 9:04
ADRIAN:17:21

Pendlay Row

Warm Up:
Wall ball
Ball toss

Strength:
Pendlay Row
5x5
185,195,205,205,205

WOD:
5 rounds
5 power cleans 175
5 bench press 175

Eric:5:55
Rich:4:28

Mid-Line
25 GHD sit ups
25 plank things
25 Russian twist
25 ab-mat sit ups
25 GHD sit ups

SOLO

Warm up:
10 wall balls
10 sit down stand ups
30 jumping jacks

Strength:
5x3 behind the neck push press
185, 195, 205, 215, 215

WOD:
3 rounds
9 power clean & jerk 155lb
6 Muscle ups

Rich: 7:52

Mid- Line
25 GHD sit ups
25 plank knee things
25 Russian twists
25 GHD sit ups

FRONT SQUATS

4:00-6:00
WARM UP:
3 ROUNDS
10 WALL BALLS
20 BALL TOSS

STRENGTH:
2X5@80%, 2X3@85%, 2X2@90%, 2X1@95%
RICH: 215, 230, 245, 260
ERIC: 185, 195, 210, 220

WOD:
12 MIN AMRAP

30 DOUBLE UNDERS
20 WALL BALLS
10 BURPEES

RICH: 4 +57
ERIC: 4 +54

6:30-7:30

 WARM UP:
15 JUMPING JACKS
10 LUNGES
5 PUSH UPS

STRENGTH:
5X3 FRONT SQUAT

GINA: 95, 115, 115X2, 115X2, 115X2
ADRIAN: 115, 135, 155, 185, 195

WOD:
5 ROUNDS AMRAP OF 3MIN WORK 1MIN REST
NO PARTIAL ROUNDS 

3 THRUSTERS
6 BOX JUMPS
9 KBS

GINA: 1:2, 2:3, 3:2, 4:2, 5:3 (18'' BOX, 65LB THRUSTER)
ADRIAN: 1:2, 2:2, 3:1, 4:1, 5:1 (24'' BOX, 95LB THRUSTER)

POWER CLEANS

WARM UP:
MED BALL TOSS

STRENGTH:
POWER CLEANS 5X5

RICH: 185, 190, 200, 215, 225
ERIC: 185, 190, 200, 215, 215

WOD:
3 ROUNDS 
10 BOX JUMPS 30''
15 KBS 1.5 POOD
20 BALL SLAMS 20LB

ERIC: 7:31
RICH: 5:54

bench PR

2:30-5:30

Warm Up:
3 rounds
15 jumping jacks
10 wallballs
5 burpees

Bench Press: Max Effort
Eric: 240
Rich: 280 PR

WOD:
4 Rounds
500m Row
5 Front Squats 200/185
7 HSPU

Rich:15:29
Eric: 18:15

6:30/7:30

Warm Up:

3 rounds 

15 jumping jacks 

10 wallballs 

5 burpees

Push Press:

5x3 

Gina:75,80,80,80,75

Adrian:95,105,115,115,125

WOD: 

TABATA

Gina: tabata score 29, total 298

Adrian: tabata score 25, total 255

Desfordes

Warm up:
3 rounds
10 wall balls
10 KBS 1.5 pood
10 lunges

Strength:
Max Back Squats
Eric: 270
Rich: 340

WOD:
5 rounds or AMRAP 25 min
12 Deadlifts 225
20 Pull Ups
12 Clean & Jerks 135
20 K2E

Eric- 3+24
Rich- 4+5

Friday Night Fight

Warm Up:
3 rounds
10 Wallballs
15 Push ups
20 Mountain climbers

Strength:
Max Deadlift

Rich-375lbs
Eric- 445lbs

WOD:

3 Rounds
30 Sprawls
30 Push ups
30 Sit ups
30 Air squats
30 Sprawls + 1-2 Punch

Rich-14:26
Eric-20:52

PARTNER WOD

WARM UP:
3 Rounds
10 Push Ups
10 Wall Balls
10 Lunges

STRENGTH:
2x5@80%, 2x3@85%, 2x2@90%, 2x1@95%
Rich-Eric: 185, 200, 210, 225

Gina-75lbs
Adrian- 145lbs

WOD:
15 AMRAP
Partner #1
5 Thrusters
7 Pull Ups
9 Burpees

Partner #2
500m Row
Switch after each 500m row

Rich155lbs/Eric 135lbs 5+12
Gina 45lbs/Adrian 75lbs 6

Mid-Line
25 GHD/Ab-Mat sit ups
25 KTE
25 Russian Twist
25 GHD/Ab-Mat sit ups

11/6/12

4-5:30

Warm Up: 1000m/row 

Strength:

Bench Press 

2x5@80%, 2x3@85%, 2x2@90% 2x1@95%

Rich: 210,225,240,250

Eric: 200,210,225,235

WOD:                Rich:11:03

4Rounds            Eric: 13:06

250m row 

5 MU

10 HSPU

5:30-6:30 / 6:30-7:30

Warm Up:

3 Rounds 

15 Jumping Jacks 

10 Air Squats 

5 Push Ups 

20min to find a 1rm deadlift 

Michelle: 145lbs 

Gina: 235lbs 

Adrian: 305lbs 

WOD:

8min AMRAP

10 Wallballs 

12 Box Jumps 

15 Sit-ups 

Michelle: 4 rounds 

Gina: 4 rounds 

Adrian: 3 rounds 

Cash Out

4x100m row 

rest 2:1

Front Squats

Warm Up: 1000m Row

Strength: Front Squat
2x5@80%, 2x3@85%, 2x2@90%, 2x1@95%
2 min rest

Rich: 220, 235, 245, 260
Eric: 185, 195, 210, 220

WOD:

4 Rounds
5 Clean & Jerks 135lb
10 C2B pullups

Rich: 6:48
Eric:

Push press PR

Warm up
1000m row

Push press

185x3, 190x3, 195x3, 200x3, 205x3
215x1, 225x1, 235x1, 240x1

WOD
4rounds
10 OHS 135lb
10 bar over burpees

7:45 (push press killed me)

3x25 GHD sit-ups

11/1/12

Michelle's WOD
25 Box Jumps
25 Jumping Pullups
25 KBS
25 Walking Lunges
25 K2E
25 Push Press 5lb DBs
25 Back Ext
25 Thrusters 5lb DBs
25 Burpees
25cal Row

Michelle 19:00                                                                                                             

WOD
50 Power Cleans 155lb
5 Burpees EMOM

Rich 7:44