Sat

USAW weightlifting clinic with Doug Lane! Come and play! Still room for walkins!

Closed for wods

Fri

4-4-4-4-4

 weighted pullups

Wod

21-15-9

Ring push ups

Kb swings 1.5/1pd

Thurs

Max pushups x 5sets

Wod

4x800m run

Hey Everyone! Don't forget about the Weightlifting Clinic on Saturday! Hook up with Ali to get your spot! It should be a great clinic by Doug Lane who is a USA weightlifting coach! Come have fun and improve your form and performance!

Wed

20min amrap

18 box jumps

15 t2b

12 pullups

Tues

Ohs

3x10reps as heavy as you can

Wod

15min amrap

Strict press amrap

Push press amrap

Push jerk amrap

95/65 75/45

Same #of situps as total #presses for each round. Score is #of situps

Gym closed monday to continue the party for Jesus's Birthday!

Saturday 24th

Partner WOD

TBA – something with bag carries and farmer walks.

Friday 23

Deadlift day

Sumo DL

5-5-5

3-3-3

1-1

Standard

5-5-5

3-3-3

1-1

2 min double under test.

Thursday22

3 rounds

100 ft overhead walking lunge 45/25

30 wall ball situps 20/14

Wed 21

Fight gone bad

Teus 20th

15- 12- 9

Thrusters 135/95

weighted pull ups 45/20

Mon 19th

15 min Turkish getups  work up to heaviest weight possible

then 10 reps each side at heavy weight – strict form

5 min AMRAP

10 reps KB swings Russian (heavy) 90/2pud/1.5pud

30 double unders

Sat 17th

  TBA

Friday 16th

Fran unbroken

Find a weight for thrusters and support for pullups that you think can do unbroken for 21 reps straight

FRAN – rest as needed between reps of 21, 15 and 9 to perform them unbroken

rest  5 min

rinse and repeat!

Thursday 15

10 minutes – partner up and work on free handstands

then

3 rounds

400m run

21 kb swings  1.5pud/1pud

15  k2e

9  ring dips

Wed / 14

½ of the group does static front squat holds (60%) - alternate top and bottom position

½ the group does sprint rowing

both groups 30 seconds on and 30 seconds off for 12 minutes.

Switch and repeat.

Tues 13^th

Amanda

9 – 7 – 5

Muscle ups

Squat snatch 135/95

12-12-11

21-18-15-12-9-6-3

DL (185/135)

Squat Clean (95/65) or medball clean

box jump (24/20)

12-10-11

21-18-15-12-9-6-3

DL (185/135)
Squat Clean (95/65) or medball clean
box jump (24/20)

12-09-11

 “Isabel”
30 Snatches (135/95)

12-8-11

10 min kipping, butterfly, or muscle-up practice

2k Row

12-7-11

Press 5-5 3-3 1-1
Pushpress  5-5 3-3 1-1
Push Jerk  5-5 3-3 1-1

12-6-11

10 min Lever Work

15min AMRAP

10 Ball slams(30/20)

10 Burpees

10 Chinups

12-5-11

OHS

10-15 min working up to 1rm

“Elisabeth”

21-15-9 reps of:

Clean (135/95) pounds

Ring dips

12-3-11

OHS

10-15 min working up to 1rm

“Elisabeth”

21-15-9 reps of:

Clean (135/95) pounds

Ring dips

12-6-11

10 min Lever Work

12-2-11

“Bulger”

Ten rounds for time of:

Run 150 meters

7 Chest to bar pull-ups

135 pound Front squat, 7 reps

7 Handstand push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

12-1-11

15 Min AMRAP

5 Squat Clean(135/95)

50 DU