Thursday

Strength
Bench Press
Work up to today's 1rm

Conditioning
Emom 10 min
3 Hang Clean
3 Shoulder 2 Overhead
3 Overhead Squats

Emom 10 Min
3 Box Jumps 30/24
10 Push Ups
10 Sit Ups

1st Work Out of the Super Bowl Shootout has been posted here

Thursday

Strength
Work up to a max 2 rep Clean & Jerk

Conditioning 
50 Deadlifts 135lb/95lb
40 Sit Ups
30 Push Ups
20 Hang Cleans 135lb/95b
800m Run
20 Shoulder to Ovh 135lb/95lb
30 Wall Balls 20lb/14lb
40 Toes 2 Bar
50 Double Unders


Reminder please make October payments by Saturday Oct 3rd. Also Thursday mornings we have a 8am class now! 

Thursday

 A.
Bench Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
B.
Your Choice of
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week
or Deadlift
3 3 3 3 3
C.
Rounds of 50-40-30-20-10 of
Double Unders
Push Ups
Sit Ups

Row technique correction with Ben Bergeron - [video]

Monday

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
B.
Spend 15 working on Snatch or
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday
D.
2 Rounds for max reps of
2 min of  lunges
2 min of Strict pull ups
At 8 min complete 2 rounds of
Run 400m
50 Air Squats
50 Sit ups

Monday

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
B.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
C.
Four rounds for Reps (On the Min)
45 seconds of Alternating Reverse Lunges (135/95 lb Front Rack)
Rest 15 seconds
45 seconds of Supinated-Grip Strict Pull-Ups (chin ups)
Rest 15 Sec
45 seconds of sit ups
Rest 15 Sec
1 Min to Run 1 Lap

Thursday

A. 
Press 6×2 at 60% 1RM
Explosive Push Up 4-2-4-2-4-2
*Explosive push 4= regular fast 2= clapping or plyo on a plate
Super Set. Perform one set of press then do a set of 4 fast push ups or 2 clapping or plyo push ups
B.
5 rounds
40 Double Unders (80 S.U.)
5 deadlifts 225/155
10 hand release push-ups
15 Sit-ups
C.
3 sets of BB curl complex – = 7 reps half way down curl 7reps halfway up curl 7reps full curl

7 Mental Traits of a Great CrossFit Athlete

Tuesday

A
Press 5 5 5
Push Press 3 3 3
Jerk 1 1 1
B
100 Double unders
then
3 rounds
15 Deadlift
35 Sit Ups
then
100 Double Unders

Wednesday

A.
Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% 1-RM from six weeks ago)
Rest 3 minutes between sets.
B.
For Time
50 Strict Press 95/65
Every Time You break 15 sit ups
C
Core Cashout NFT

3 rounds

10 GHD Sit Ups

15 Supermans

20 Hip Extensions

Fearsome New 'Game of Thrones' Killer Is Almost as Scary in Real Life

Thursday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 2 reps @ 90%
*Set 8 – 2 reps @ 90%
Rest as needed between sets
B.
4 rounds for times of
5 Squat Cleans (165/105 lbs)
10 Toes 2 Bar
15 Hand Release Push Ups
20 Sit Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders


All Day With Chad Mackay - [video]

Thursday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets
B
400m Run
50 Sit Ups
50 Double Unders (100 S.U.)
40 K.B. Swings
50 Double Unders
30 Burpees Over Bar
50 Double Unders
20 Clean & Jerks (135/95)
50 Double Unders
10 Front Squats
400m Run

Monday

A.
Three sets, not for time, of:
Russian Leg Lifts  or strict toes 2 bar x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm
B.
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps
(straps are ok if you have them)
Rest as needed
C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
D
4 sets for times of:
Thrusters x 10 reps (115/75)
Sit-Ups x 10 reps
Push-Ups x 10 reps
Rest 2 minutes

6 Exercises for Maximum Mobility

Thursday

A
Pause Clean (3 counts @ knee) + Jerk work up to a heavy double
B
Pause Snatch (3 counts @ knee) + OHS work up to a heavy single
C
Behind the Neck Snatch Grip Push Press
8 8 8
D
3 Rounds
Run 400m
10 HSPU
20 Wall Ball
30 Sit Ups
1 Lap Farmers Carry (2-53/35lb k.b.)

Dynamic Fluid

Wednesday

Billy getting through the 185b deads on 14.3

A
Quickly work up to a Heavy or Max Strict Press
B
2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
Rotate through the circuit three times for max reps/cals completed at each station. (35minutes)



The Hook Grip with Stephane Rochet - video [ipod] [mov] [HD mov]

Wednesday

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B.
Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets
D.
"Annie"
50-40-30-20-10 Reps of
Double Unders
Sit Ups

Thursday

Sprinting vs. Jogging

by Martin Rooney

A

Bench Press 5 5 3 3 1

B

Five sets for time of:
Run 1 Lap
5 Power Snatches (135/95 lbs)
Rest 60 seconds

C

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Friday

Strength
Split Jerk 1 1 1 1 1

Push Press 5 5 5 5 5

W.O.D.
4 Rounds
Run 400m
10 DeadLift
20 Sit Ups

Tuesday

Strength
2 Power Snatch + 2 Snatch Push Press + 1 Overhead Squat 1 @70% of PS 1 1 @ 75% 1 1 @80%
2Power Clean + 1 Push Jerk 1 1@75% 1 1 @80%
Snatch Pull 3 3 3 3@ 95% of Snatch

W.O.D.
Teams of 2
Bench (4500/ 2000lbs)
150 Air Squats
125 Sit Ups
100 Box Jumps
75 Pull Ups
*5 times, in between movements 1 partner wheelbarrow down and back 
*Complete in any order

Friday

Lindsay's last day for awhile. She is awesome!

Strength
Snatch work up to a heavy single
Squat Clean & Jerk heavy single

W.O.D.
"Annie"
Double Unders
Sit Ups

Midline
Find 2RM of weighted Dips if didn't yesterday
Pick a skill to work on

Thursday

Strength
2 Power Clean + 1 Push Press 2 2 2 @80% of Push Press Max
3 Snatch Push Press +1 Snatch Balance 3 3 3@70% of Snatch 3 3@80%
Clean Pull 3 3 3 3 3 @95% of Clean

W.O.D.
Rounds of 10 down to 1 of each

Push Press115/75
Front Rack Lunge115/75
Sit Ups
Air Squat

Extra 
Find 2 Rep Max Weighted dip

Tuesday

Strength
Power Snatch + Snatch Push Press (from back snatch grip) + OVH Squat
3 3 3 @ 70%   2 2 @ 75%
Snatch Pull 3 3 @ 90% 3 3  @95% 3 3 3

W.O.D.
2 Power Clean & Jerk @75%
5 Burpee's

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders
30 Sit Ups

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders 
30 Sit Ups
400m Run