Tuesday 140902, Coach P.J.’s Week!

CLEANS
3@70
3@80
>3@90

CONDITIONING, 3 ROUNDS 135/75, for time.

5 Power Cleans
5 Front Squats
5 Jerks
5 Backsquats
400m run

Rubicon Strength 6:30pm

  • Anderson Squats, 5rm or…
    • 5 x 5 of 85% of 5RM 1″ lower than last time
  • 5 x 20m KB Walking Lunges
  • 3 x Super Sets
    • 20 GHD Hip Extensions
    • 20 GHD Situps

Monday 140901, Labor Day!

“Atom’s Carry” AMRAP in 25 minutes

  • 200m  Carry—> 200m Run
  • 10 Burpees over Partner
    • Each team must carry three 55lb tools and one 25# tool.  you may switch the loads between teammates as many times as you like
    • Carry the load as a team out and back to cover 200m, run 200m. Don’t drop the tools!
    • When the whole team is back the team must complete 10 burpees where the jump is laterally over a team mate lying face down on the ground. Split this work into small, quick, easily manageable bites per team mate (hint one team mate may do less than 10, the others can pick up the remainder, you just must complete the total as a team)
    • “Everybody Fights, No body Quits.”

 

 

Food for Thought:

“In the final choice a soldier’s pack is not so heavy a burden as a prisoner’s chains.”
by Dwight D. Eisenhower

WOD Preview Week 36, Coach P.J.’s Week!

Monday 140901

PRESS
3@70
3@ 80
>3@90

10 x 2 Turkish GU

CONDITIONING, 10 MIN AMRAP, Score is total rounds completed + reps.

2 Push Press, 2 Box Jump
4 Push Presses, 4 Box Jumps
And so on…for 10 mins.

 

Tuesday 140902

CLEANS
3@70
3@80
>3@90

CONDITIONING, 3 ROUNDS 135/75, for time.

5 Power Cleans
5 Front Squats
5 Jerks
5 Backsquats
400m run

Rubicon Strength 6:30pm

  • Anderson Squats, 5rm or…
    • 5 x 5 of 85% of 5RM 1″ lower than last time
  • 5 x 20m KB Walking Lunges
  • 3 x Super Sets
    • 20 GHD Hip Extensions
    • 20 GHD Situps

 

Wednesday 140903

DEAD
3@70
3@80
>3@90

CONDITIONING, EMOM for 10 MIN
3 DL @ 70%
30 DU’s for remainder of minute. Doubles ONLY.

 

 

Thursday 140904

SNATCH
Find 2RM

CONDITIONING, FOR TIME

10 OHS, 10 WB
9 OHS, 9 WB
descending to 1 OHS, 1 WB

OHS 95/65
WB 20/14

Rubicon Strength 6:30pm

  • Anderson Deadlift, 5rm or…
    • 5 x 5 of 85% of 5RM 1″ lower than last time
  • Barbell Rows, 3 x 8 , cadence 2-1-2
    • yes, pause at the top
  • Barbell Shrugs
    • 4 x 8

 

Friday 140905

SQUAT

3@70
3@80
>3@90

CONDITIONING, “IZZY” x 3 rds 95/75
9 Deadlifts
7 PC
5 Backsquats
RUN 400m

SATURDAY

Weight a Minute!

First minute, attempt as many overhead KB lunges alternating legs. The next minute, attempt as many WBS as possible and so on. Keep a continuous count of repetitions for all rounds. You did 20 lunges, start at 21 for the WBS.

1 min KB OH lunges
1 min WBS 20/14
1 min HSPU
1 min Pistols
1 min rest

School of Strength

  • Bench Press, 5 rm with 4″ ‘Block’ (use PVC) or 1” lower 5 x 5 @ 85%
  • Close Grip Bench, 5 x 5
  • 50 Partner Med Ball Situps
  • 3 x max hold planks

 

 

Friday 140829 , Coach Mike F.’s Week!

 

Strength – 15 minutes to find 3 rep max Power Snatch

3×5 Snatch Balance

Conditioning –
Amanda
9 -7 -5
Muscle up/Chest to Bar/Pull-ups/Ring Dips
Squat Snatch 135/115/95/75

 

Thursday 140828 , Coach Mike F.’s Week!

Strength
Deadlift
65% – 5
75% -5
85% >5

Conditioning
“The Ghost” – https://www.youtube.com/watch?v=XBgf3GKgV78&list=PLdWvFCOAvyr13Fcm_ryEU3_nGMYXmOyl1
6 Rounds for time
1 min – Row for Calories
1 min – Burpees
1 min – Double Unders
1 min rest

School of Strength 6:30

  • Bench Press, 5 rm with 4″ ‘Block’ (use PVC) or 1” lower 5 x 5 @ 85%
  • Ring dips, 5 x 5
  • Close grip ez bar press, 5 x 5
  • 50 GHD situps, STRICT

Wednesday 130827, Coach Mike F.’s Week!

 

Power: 7 x 2 x Three Position Segmented Clean

Conditioning:
8 rounds for time

8 double-kettlebell front squat (24/12)
20 meter farmer carries

Tuesday 140826 , Coach Mike F.’s Week!

 

Strict Press
65% -5
75% – 5
85% Max Effort

Conditioning
Hero WOD – JT (PO1 Jeff Taylor)
21 – 15 -9
HSPU’s
Ring Dips
Push-ups

Rubicon Strength 6:30pm

  • Anderson Deadlift, 5rm or…
    • 5 x 5 of 85% of 5RM 1″ lower than last time
  • Back step lunges, 3 x 8 , cadence 2-1-2
    • yes, pause at the bottom
  • GHD Hip extensions
    • 3 x 20*
    • * or follow first set max rep scheme at perfect form

Monday 140825 Coach Mike F.’s Week!

Back Squat
65% – 5
75% – 5
85% – Max Effort

5×5 Glute Bridges

Conditioning
10 minute EMOM
3 cleans EMOM @ 185/135

WOD Preview Week 35, Coach Mike F.’s Week!

Monday 140825

Back Squat
65% – 5
75% – 5
85% – Max Effort

5×5 Glute Bridges

Conditioning
10 minute EMOM
3 cleans EMOM @ 185/135

Tuesday 140826

Strict Press
65% -5
75% – 5
85% Max Effort

Conditioning
Hero WOD – JT (PO1 Jeff Taylor)
21 – 15 -9
HSPU’s
Ring Dips
Push-ups

Wednesday 130827

Power: 7 x 2 Three Position Segmented Clean

Notes: You can drop each rep but no more than 5-10 seconds should be taken between reps during each set.

Conditioning:
8 rounds for time

8 double-kettlebell front squat (24/12)
20 meter farmer carries

 

Thursday 140828

Strength
Deadlift
65% – 5
75% -5
85% – 5

Conditioning
“The Ghost” – https://www.youtube.com/watch?v=XBgf3GKgV78&list=PLdWvFCOAvyr13Fcm_ryEU3_nGMYXmOyl1
6 Rounds for time
1 min – Row for Calories
1 min – Burpees
1 min – Double Unders
1 min rest

Friday 140829

Strength – 15 minutes to find 3 rep max Power Snatch

3×5 Snatch Balance

Conditioning –
Amanda
9 -7 -5
Muscle up/Chest to Bar/Pull-ups/Ring Dips
Squat Snatch 135/115/95/75

 

Saturday 140823 Coach Kendra Riggs Week

“Animal Crackers” Relay Race

Buy In:
20 goblet squats/pp prior to relay leg

Relay Race:
*Crawl* to 10m
Sprint back
*Crawl* to 20m
Sprint back
Tag next person.

Each athlete will perform all 4 movements:
Inchworms – with push-up
Bear Crawls
Geckos
Frogs (burpee broad jump)

School of Strength

  • Bench Press, 5 rm with 4 ‘Block’ (use PVC) or 1” lower 5 x 5 @ 85%
  • EZ Bar Pull Overs, 5 x 5
  • 3 sets of max rep pushups
  • Barbell roll outs, 3 * 8