Friday

Strength

Back Squat 

Strict Press

Wendler Week 1

start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)

65% of 90% 1RM x 5 reps

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)

Conditioning

"Nasty Girls"

3 Rounds

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Thursday

Strength
Make up yesterdays strength if you missed it
 or
1RM Snatch Balance

Work up to a heavy Power Snatch + Hang Squat Snatch

Pause Overhead Squat – 5×2
*3 Second Pause in the Bottom

Conditioning
5 sets
100m row for time
rest 1-2 minutes. Post each time

Happy Birthday (yesterday) to Jessica!!

Wednesday

Deadlift &

Bench Press

65% of 90% 1RM x 5 reps

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)

WOD-
2 RFT:
20 Pull ups
30 Push ups
40 Situps
50 Squats

Tuesday

Strength
Snatch 3 x 5 @75%
Back Squat 3 x 5 @75%

Conditioning
3 Rounds NOT for time of:
500 Meter EASY Row
400 Meter EASY Run
Rest 2-3 minutes Between rounds

Core 
Weighted Back Extension - 3x10 
Strict Toes 2 Bar- 4 x max 

Congratulations to Janice!!! 4th in Nor Cal and 26th in the world for her division. Bad Ass!

Monday

If you need to do 16.5 today you can at 11am...or 4:15pm last chance! Great Job to everyone who participated in the Open this year! Everyone worked hard these last 5 weeks! Now back to our normal training... :)

1.  Clean and Jerk
EMOMx10:
Mins 1-5: 2 Clean and Jerks
Mins 6-10: 1 Clean and Jerk
 
2. Strength
Work up to a heavy single OHS (Overhead Squats)
 
3. WOD-
5 rounds for time-
Run 1 lap
16 C2B Pull ups
9 Strict Def. HSPU

Scale as needed !!!! 

Friday

Remember tonight at 5pm we will be having 16.5 Open Workout and Potluck at the gym! It is also Dennis Birthday so lets celebrate! We will be running heats, and family and friends are welcome to come watch and hang out! Please bring a beverage or dish or appetizer to share! If you have some lawn chairs, or tents to set up outside bring it!  We are looking forward to spend time with everyone and celebrate the last Open workout since we have all worked so hard the past 5 weeks! 
If you cannot make it to potluck, 16.5 will be the WOD for all the morning classes as well! You can pick to do your workout anytime tomorrow or wait until Saturday at 10am!


Open 16.5
21-18-15-12-9-6-3: Thrusters, 95/65 Burpees over the bar (must be bar facing)

Wednesday

                                        Hello from Oregon we will be back for classes on Friday and the Potluck!                                   

Tuesday

Conditioning
3 RFT:
21 Box Jumps, 24/20
12 Thrusters, 95/65
3 Muscle ups

Skills
EMOMx10:  3 Muscle ups
sub- 6 C2B pull-ups or jumping pull-ups

No 8am Class today or Thursday sorry for the inconvenience!  Don't forget this Friday night we are having a potluck, 16.4 Open workout! 5pm to ? Come cheer people on, drink some beer eat some food and hang out. Please bring something to share, family and friends are welcome!

Friday

16.4!!!!! 
Today in all classes....Saturday 9am normal class, 10am Open WOD 16.4 for people that didn't do it today!

Workout 16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F  155 lb. / 14-lb. ball

Thursday

Strength
Make up/ Work on a Weakness

Conditioning
"Helen"
3 rounds
400m run
21 K.B. Swings 53/35
12 Pull Ups

Wednesday

Deadlift
work up to a heavy double

Conditioning
With a running Clock:
Mins 1 & 2: 400m Run + AMRAP OHS, 135/95
Min 3: Rest
Mins 4 & 5: 35/25 Calorie Row + AMRAP Wall Balls, 20/14
Min 6: Rest
Mins 7 & 8: 400m Run + AMRAP HSPU
Mins 9: Rest
Mins 10 & 11: 35/25 Calorie Row + AMRAP OHS, 135/95
Min 12: Rest
Mins 13 & 14: 400m Run + AMRAP Wall Balls, 20/14
Min 15: Rest
Mins 16 & 17: 35/25 Calorie Row + AMRAP HSPU

Tuesday

Happy birthday to Christy!!
Congrats to Bryan, Nic and Ian for all getting there 1st bar Muscle Ups in 16.3 this past weekend! 
Also Congrats to Megan Nelson and Lindsay Ray For Running in the Shamrock Half Marathon Sunday!

Back Squats-
Work up to a moderate set of 3 moderate Back Squats

WOD-
For time
15 Thrusters, 95/65
30 Calorie Row
90 Double Unders
30 Calorie Row
15 Thrusters, 95/65






Dave and Bryan after doing 16.3 this morning they both work for Cal Fire ! 

Monday

Over Head Squat
Work up to a heavy triple.

Snatch Accessory
5 sets of Pausing Snatch Grip Deads at 25# over 1RM Snatch – pause 2″ off the ground for :05 before standing the weight all the way up.

Conditioning
For time:
20 Dumbbell Power Snatch 70/50
30 Hand-Release Pushups
40 GHDSU
10 Dumbbell Power Snatch 70/50
20 Hand-Release Pushups
30 GHDSU

*If you arn't used to doing GHD Sit ups please don't try to do 40 of them in this workout. Practice a few but do abmat situps.

Also 11am today you can re-do 16.3 for the Open, or do your workout if you have not already!

Friday

SO WHO IS GETTING THEIR 1 BAR MUSCLE UP IN 16.3?? IAN DID THIS MORNING! 


 16.3-
7MIN AMRAP of 
10 power snatches at 75lb/55lb
3 bar muscle ups

Scaled is same thing but 55lb/35lb for snatch and chest to bar jumping pull-ups at 5 reps

Good luck everyone! Remember tomorrow 9am normal class and from 10am to 11am we will have OPEN 16.3 if you didn't get to do it today! 

Thursday

Strength
10-1
Bench Press
Pull Ups

Conditioning
Make up or you choose
Annie, Run 1 Mile, 400 repeats, Row

Wednesday

Front Squat
3 3 3 3

Split Jerk
1 1 1 1

Conditioning
EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65

Tuesday

Deadlift
3 3 3 3 3
Conditioning
3 Rds:
5 MU
10 Power Snatch (135/95)
25 Box Jumps (24/20)

Gymnastics Conditioning
6×6 unbroken Kipping HSPU

Monday

Snatch
Work up to a heavy complex of Hang Snatch High Pull + Hang Squat Snatch
Overhead Squat
Work up to a heavy set of 5 Overhead Squats
Conditioning
A. At the 0:00
2 RFT:
5 Pull Ups
7 DB Thrusters, 60/40
10 Pull Ups
7 DB Thrusters, 60/40
B. At the 6:00
2 RFT:
5 Pull Ups
7 DB Thrusters, 60/40
10 Pull Ups
7 DB Thrusters, 60/40

Friday

We will be running the Open workout 16.2 at all the classes today! If you did not sign up for the Open you can still do the Workout ! People only need a Judge if they signed up! Come cheer each other on!  Good Luck! 

SATURDAY - Normal 9am class with Jordon, and at 10:15am to 11:15am we will be running heats for the Open.

Monday- With Megan 11am-12am last time to do or re-do 16.2

Thursday

Two rounds for max reps of:
60 seconds of Kettlebell Swings (32/24 kg)
Rest 60 seconds
60 seconds of AirDyne Bike
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Burpess
Rest 60 seconds
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

More Conditioning 
250m Row x4
Rest as needed

Wednesday

Clean and Jerk
EMOMx 12:
Min 1,2,3: 1 rep at 75%
Min 4,5,6: 1 rep at 80%
Min 7,8,9: 1 rep at 85%
Min 10,11,12: 1 rep at 85%
 
Conditioning
AMRAP 7:
5 Muscle ups
25 Wall Balls
50 Double Unders

Please Pay today if you haven't already. No 6:30 Class this Thursday evening.