Nov 16, 2014
Nate & Seth celebrate the "Rep heard round the world"
Thanksgiving hours: Thursday (Thanksgiving day), Hero WOD at 0900; Friday, open gym/makeup 1000-1200; Regular weekend schedule
Strength
Fitness:
1) 3×5 Front Squat Linear Progression.
2) 3×5 Back Squat Linear Progression.
Performance:
Option 1) Utilizing 85% of max Front Squat, Front/Back Squat, 6 x 3-6
Do 3 front squats, rerack bar, take a breath, then immediately do 6 back squats. Six sets. Get some.
Option 2) Same as above, but four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you might consider this option.
Conditionning
3 rounds:
- 1 min Max Effort (ME) Rope Climbs
- 1 min ME Burpees
- 1 min ME Slam Ball (40/30)
Nov 14, 2014
“Monster Truck Series”
Working in teams of 3, for time:
- 3x Line Sprint Relay 10/15/20, athletes complete whole rounds three times through
OPWAAT, reps cumulative:
- 75 Barbel Lunge (front or back, 135/95)
- 75 Chest to Bar Pull Ups
- 75 Ring Dips
Relay style (both movements):
- 10 Squat Cleans (135/95)
- 10 Hand Stand Push-Ups
Then:
Nov 13, 2014
Don’t forget: Men’s night is at 1830! We’ll be tackling “Linda”, aka “Three Bars of Death”.
Strength
Every minute on the minute for 10 minutes, 1 power clean + 1 hang clean + 1 push jerk
Conditioning
21-15-9
- Shoulder to overhead (95/65)
- Box Jumps (24/20)
- Situps
Nov 11, 2014
Stength
Fitness:
1) 3×5 Front Squat Linear Progression.
2) 3×5 Back Squat Linear Progression.
Performance:
Utilizing 94% of last week, Front/Back Squat, 5 x 4-8
Do 4 front squats, rerack bar, take a breath, then immediately do 8 back squats. Five sets. Get some.
Conditioning
For total reps, 3 rounds of 3 minute AMRAP:
- 25 Double Unders
- 10 KB Swings (53/35)
- 5 Burpees
Rest 90 seconds
Start each new round from the beginning.
Nov 10, 2014
U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, KS, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.
He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.
Gymnastics
15 minutes to work on skills/progressions of choice: headstands, handstands, L-Holds, kipping, rope climbs etc.
Conditioning
“Team Hamilton”
In teams of 2, OPWAAT, three rounds of:
- Row 1000 meters (split any way)
- 50 Hand Release Push-ups
- Run 1000 meters (alternate 200’s)
- 50 Pull-ups
or
“Hamilton”
Three rounds of:
- Row 1000 meters
- 50 Hand Release Push-ups
- Run 1000 meters
- 50 Pull-ups
