Monday: 170828

Nose tube is out and he gets to drink water starting today (Sunday).  Great work Brian, we're proud of you buddy!

Strength

Tempo Back Squats

5 x 3 @31×1 (coaches will review)

WOD

“Elizabeth” FT

21-15-9

Power Cleans

Ring Dips

*Comp/Rx: 135/95 

*Scaled: 95/65 + Parallette Dips -or- Box Dips

Friday: 170825

#TeamRoster

WOD

“Diane” FT

21 – 15 – 9

Deadlift

Handstand Push Ups

*Comp/Rx: DL- 225/155

*Scaled: DL – 155/105; Push Ups/Pike Push Ups/Incline Push Ups

“Gun Show” Accessory Work

3 sets NFT

15 x Weighted Sit Ups

8-10 x DB Biceps Curls

8-10 x Band Triceps Extensions

15 x Band Pull Aparts

Thursday: 170824

Strength #1

EMOM 7: Clean & Jerk Complex

Clean Pull + Hang Squat Clean + Jerk

Set #1: 60%

#2: 65%

#3: 70%

#4: 75%

#5 – #7: 80%

Strength #2

EMOM 7: Snatch Complex

Snatch Pull + Hang Squat Snatch + OHS

Set #1: 60%

#2: 65%

#3: 70%

#4: 75%

#5 – #7: 80%

Conditioning

3 Sets NFT

200m Farmer’s Carry w/ KB’s

0-50m: Farmer’s Carry

50-100m: Front Rack Carry

100-150m: RT Arm Front Rack Carry/LFT Arm Farmer’s Carry

150-200m: LFT Arm Front Rack Carry/RT Arm Farmer’s Carry

Tuesday: 170822

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**Don’t forget to wear your “F&#K CANCER” shirts tomorrow, Wednesday 8/23!*

WOD

AMRAP 5

5/5 x DB Snatch

25 x Double Unders

*REST 5:00*

AMRAP 5

5/5 x DB Shoulder to Overhead

15 x Sit Ups

*REST 5:00*

AMRAP 5

10 x Box Jump Overs

10 x Push Ups

*Comp/Rx: DB-50/35; Box-24″/20″

*Scaled: DB-25/15; 50 x Singles; Box-20″ Step Ups; Incline/Box Push Ups

Monday: 170821

Margaret & Bob rocking their "F&#K CANCER" shirts in support of Brian! Make sure to wear your shirts this Tuesday to the box!

Strength

Strict Press

*Every 2:00 complete a set at the following rep scheme, building each set*

5-5-3-3-1

WOD

“Satan’s Whiskers” 3RFT

10 x C2B Pull Ups

10 x Front Squats (From the ground)

10 x Burpees

*Comp: 165/110

*Rx: 135/95

*Scaled: 95/65 + Banded Strict Pull Ups -or- Ring Rows

Friday: 170818

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**HAPPY ANNIVERSARY to my beautiful wife Lauren on 8/17**

WOD

OTM x 20

Min #1: 5/5 x Overhead Plate Lunge in Place

Min #2: 5-10 x Strict Pull Ups

Min #3: 20 x AbMat Sit Ups

Min #4: :30 x Max Burpees

*Start back at Min#1 moves/reps for Min#5 and so on..*

*Modifications will be on whiteboard and discussed with Coach*

Thursday: 170817

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Strength 1

EMOM 10: 2 x Front Squat or Overhead Squat

*Every minute on the minute complete a set of 2 reps of either Front Squat or Overhead Squat

*You can increase weight or stay at same weight across all sets, however the FOCUS of today is on mechanics not weight.

Strength 2

Every 2:00 Complete 3 reps of Push Press

*You may increase weights each set of 3 and if it’s there go for a 3RM

Conditioning

Max Effort 500m Row (Time Trial)

*REST 5:00*

Max Effort 500m Row (Time Trial)

Tuesday: 170815

Skill Review

5-7 Min on Handstand Push Ups and variations

5-7 Min on T2B and variations

WOD

AMRAP 4

Row 500m + Max reps Handstand Push Ups

REST 4:00

AMRAP 4

Row 500m + Max reps Toes to Bar

REST 4:00

AMRAP 4

Row 500m + Max Double Unders

*Comp/Rx: As written (HSPU – head & hands must be at a level surface at bottom of rep)

*Scaled: Variations for all 3 moves will be discussed during the Skill work from the 

Friday: 170811

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WOD

“Bergeron Beep Test”

7 x Thrusters

7 x Pull Ups

7 x Burpees

*Each minute complete 7 reps of all 3 movements, then rest during the remaining time

*If you fail to complete 7 reps of each then the next minute do 6 reps, and continue the pattern if needed until you reach 12minutes. Don’t go lower than 3 reps.