Monday

Schedule this week
Monday - Normal
Tuesday no 6am, no 6:30 p.m.
Wednesday 10 am only
Thursday - Closed

Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Friday

Schedule today is 10am, 4:30 & 5:30 p.m
A.
Three sets of:
Back Squat x 10 reps @ 70%

B.
In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:
4 Power Cleans (135/95 lbs)
4 Burpees Over the Barbell
Rest 2 minutes
In teams of two, alternating every 5 reps, complete as many reps a possible in 4 minutes of:
Burpee Pull-Ups
Rest 2 minutes
In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:
6 Wall Ball Shots
6 Burpees

Wednesday

5 and 9 a.m. only today

“12 Days of Christmas”
1 Lap (Run or Row 200 Meters)
2 Snatches (135/95 lbs)
3 Thrusters
4 Hang Cleans
5 Burpees
6 Chest to bar pull ups
7 Toes to Bar
8 Kettlebell Swings (70/53)
9 Box Jumps (30″/24″)
10 Handstand Push-Ups
11 Ground to Overhead
12 Font Rack Lunges

Tuesday

Try to increase load from last week
A.
DeadLift
Sets of 
5 4 3 2 1
B.
Bench Press:
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 2 minutes between sets
C.
5 rounds for time of:
50 double-unders
35 Sit Ups
185-lb. overhead walk, 20 yards

Monday

A.
Front Squats
4x4
B.
21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups

Holiday Schedule:
Monday & Tuesday - normal hours
Wednesday 24th -5am, 9am classes only
Thursday 25th- Closed
Friday 26th- 10am, 4:30pm, 5:30pm only
Sat- 26th 9am class

Merry Christmas! 

Friday

A.
E2MOM for 6 sets
2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds
B.
EMOM for 6 sets
1 Split Jerk, try to increase weight each set
Then 2-4 more singles at 90%+
C.
Complete as many rounds and reps as possible in 17 minutes of:
10 Pull-Ups
20 Back Squats (75/50 lbs)
30 Sit Ups

Thursday

 A.
3×10 unbroken Wall Balls, – rest as needed between sets
3×25 unbroken Wall Balls, – rest as needed between sets
 If you cant get 25 treat as max effort sets
B.
5 sets of 3 Tall Cleans – Start standing at full extension without dipping, drop under the bar quickly and receive in a front squat.
C.
Alternate rounds with a partner to complete 10 rounds each
15 K.B. Swings (70/53)
Run 1 Lap

Wednesday

A.
DeadLift
Sets of 
5 4 3 2 1
B.
Bench Press:
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 2 minutes between sets
C.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Hand-Release Push-Ups
21 Double-Unders

Tuesday

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Handstand Walks x 10 Meters
Box Jumps x 5 Reps 30/24
B.
“Double Time”
Teams of 2, with a running clock. 1 Athlete works at a time.
AMRAP 2: Squat Cleans (135/95)
AMRAP 2: Push Jerks (135/95)
AMRAP 3: Squat Cleans (135/95)
AMRAP 3: Push Jerks (135/95)
AMRAP 4: Squat Cleans (135/95)
AMRAP 4: Push Jerks (135/95)
C.
8 Rounds each alternating tabata
Push Ups
Sit Ups

Monday

A.
EMOMx7: 1 Rep at 90%
B.
3×5 Back Squat
Should be trying to get as heavy as possible for a set of 5
C.
3 rounds
Run 400m or Row 500m
12 Burpees
21 Box Jumps

Friday

A.
Six sets of:
Front Squat x 1 rep
Rest as needed
Loads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+
B.
EMOM, for 10 minutes:
Split Jerk x 1 rep
Add each set
C.
AMRAP 10:
15 Wall Ball, 20/14
12 Box Jump, 24/20
9 CTB PU

Thursday

A.
Row 500m
50 Squats
30 Strict Pull Ups
B.
Hit a couple warm up sets first. Each set should be challenging.
Dead Lift
10-8-6-4-2 
C.
Bench Press
10-8-6-4-2
D.
3 Rounds
75 Double unders
25 GHD Sit Ups  (30 Abmat Sit ups)
20 1-arm DB Snatch, 70/50 (10/side)

Zen and the Art of Double Unders

 

Wednesday

A.
2 ROUNDS:
10 Narrow Push Ups

10 Lateral Push Ups

10 Wide Push Ups

10 Push Ups
Keg Stretch or Partner OVH Stretch
Couch Stretch
B.

Work up to a heavy Front Squat
C.
Work up to a heavy Over Head Squat
D.
21-15-9-15-21
Power Cleans, 135/95
Push ups
40 DU After each round

Tuesday

A.
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
and then…
B.
Snatch x 1 rep
5 singles working towards today's max
C.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
D.
1. Teams of 2 (1 athlete works at a time)
2 rounds:
50 Wall Balls (20/14)
50 Sumo Dead Lift High Pull (75/55)
50 Box Jumps Overs (24/20)
50 Burpees
50 Calorie Row
Rest 1:00 Between Rounds

Monday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
B.
Five sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
Rest as needed
C.
Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters Note times for every set. The expectation is that you will be giving 100% for every set.
* If more than 6 in a class rotate as soon as rower is available. 

Friday

A.
Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk
Build over the course of the 8 sets to today’s heavy.
B.
Every two minutes, for 16 minutes (8 sets):
Push Press x 1 rep
Build over the course of the 8 sets to today’s 1-RM.
C.
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings (53/35)
30 Push Press (75/45 lbs)
20 Burpees
D.
Optional Finisher – For time:
500 Meter Row

Thursday

Happy Birthday Lindsay!!
We are going to order Sweat Shirts Soon!! Pre-Pay if possible or at least let us know which one you want and size so we get enough!!!
 A.
Four sets of:
Bench Press x 5 reps
B.
Five sets of:
Deadlift x 3 reps
C. AMRAP 20 of: 100 Double unders (200 singles) 50 Air Squats 40 Burpees 
30 Sit Ups
20 TTB
10 Strict HSPU 
5 Muscle ups / 
Strict C2B/ Ring Row with feet on a box 

Wednesday

A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean
B.
Five sets of:
Deadlift x 3 reps
C.
Every three minutes, for 24 minutes (8 sets) of:
30 Double-Unders
15 Wall Ball Shots (30/20 lbs)
10 H.R. Push Ups
5 Dumbbell Step Ups each leg (55/35 lbs)
Scale reps to finish less that 3 min

Tuesday

A.
Three sets, not for time, of:
50 Double Unders
Alternating Pistols x 6-10 reps
Bottom’s Up Kettlebell Walk x 100′ each arm
B.
Every 2 minutes, for 10 minutes (5 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5 - 80%
and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%
C.
Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
D.
Three rounds for time of:
10 Ground to Overhead (135/95 lbs)
400 Meter Run