Wednesday 08.01.12

Front Squats 5-5-5 (60-70-80% 1RM)            

100 Press (45/33#)
100 Squats
100 Push ups
100 GHD Back Ext
1 Mile Run

Tuesday 07.31.12

Thruster Prep for Fran 5-5-5-5    


4 Rounds
10 Pull ups
25m Walking OH Plate Lunges (45/25#)
25 Ab Mat Sit Ups

Monday 07.30.12

Skill: Pull ups
1)strict w/ band
2)kipping w/ band
3)kipping pullup
4)kipping C2B
5)Butterfly

3 Rounds
400m Run
15 Wall Ball (20/14#)
15 Box Jump Overs(24/20'')

Saturday 07.28.12

PET ROCK
The "pet rocks" are a kettle-bells/dumbbell. We will group in teams of 3 and find yourself a pet rock! One partner holds the pet rock while the other does the exercise required and the other holds a plank. You may switch when necessary, but the pet rocks must not touch the ground. Pets hate to be left alone or worse yet dropped. If the pets are dropped or set down on the ground each partner must add 5 reps to the exercise they are doing.

WORKOUT
500m Run
100 Ball slams
100 T2B/Sit ups
100 DU/Singles
100 Squats
500m run

Friday 07.27.12

Back Squat Work up to 3RM

Mobility: Shoulders, Thoracic
Spine

"Isabel"
30 Snatch
(135/95#)

2 x Max Handstand
Hold (rest as
needed)

Thursday 07.26.12

HAPPY BDAY MELISSA!!

Skill: Handstands

3 Rounds
50m Farmer Walk (down)
50m Waiter Walk (back)
10 Super Mans
20 Hollow Rock

Wednesday 07.25.12

Power Snatch
3-3-3 (50-60-70% 1RM)

4 rounds
5 inverted burpees
10 jump Squats
10 ring rows/bar rows
50 Mt climbers

Tuesday 07.24.12

Wt Pull ups
3-3-3-3-3

10-9-8-7-6-5-4-3-2-1
Back Squats (135/95#)
Ring Dips
T2B (sub K2E)

Monday 07.23.12

Shoulder Press
Work up to 3RM

AMRAP 12min
5 Power Cleans (155/105#)
10 Box Jumps (30/24")
15 Ring Push Ups
REST 30sec

Saturday 07.21.12

Skill: Agility Ladder
 
Partner Workout w/  Ball

Wall Ball to Partner 10
800m Run
Ball Slams 10!
400m Run
Ball Full Sit ups 10
Ball Sit up Passes 10
Ball Side Tosses Right 10
Ball Side Tosses Left 10
200m Run
Ball Kicks Both Legs
Ball Kicks Right Leg 10
Ball Kicks Left Leg 10

PNF Partner stretching

Friday 07.20.12

For the Awesome people that keeps us safe!!   This one is for you!!

DL Work up to 1RM

SWAT PT TEST
2 Mile Run (>16min)
Max Push ups (35+)
Max Sit ups in 2min (60+)
Max Strict Pull ups
20yd Dummy Drag/ Prowler
Push (165#)

Mobility/Flexibility

Thursday 07.19.12

Squat Snatch   3-3-3-3 (40-50-60-70% 1RM)

3 Rounds
10 Burpees Over Hurdle
10 KB Tactical Lunges (53/35#)
5 KB Single Arm Push Press Right
5 KB Single Arm Push Press Left
5 Turkish Get Ups 

Wednesday 07.18.12

Skill: Handstands

1500m Run
5 Rounds of Cindy (5 Pull ups,10 Push ups, 15 Squats)
5 Squat Snatch (115/85#)
5 Rounds of Cindy
5 Squat Snatch
1500m Run

Tuesday 07.17.12

Power Snatch
5-5-5-5 (60-70-80-90% 1RM)

5 Rounds
Every 2:30min
250m Run
10 Box Jumps (24/20'')
Max Double Unders

Monday 07.16.12

Back Squat
3-3-3-3 (60-70-80-90% 1RM)

7min AMRAP
10 KB Swings (70/53#)
15 Burpees

3 x Max Strict Chin
Ups

Saturday 07.14.12

Filthy Fifty.. Team of two.   One works while the other holds a plank...

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 07.13.12

OHS 5-5-5-5 (workup to something heavy)

3 Rounds
7 Thrusters (155/115#)
250m Run

Mobility/Flexibility

Thursday 07.12.12

Snatch Pulls 3-3-3-3 (80-90-100-110% 1RM)

3 Rounds
1 Rope Climb
10 OHS (45/33#)(sub Front Squats)
10 BB Roll Outs
100 Double Unders

Wednesday 07.11.12

Skill: Handstands/Headstand Holds/FreeStanding

4 Rounds
50m Prowler Push (180/90#)
400m Run
20 Pull ups
20 Ab Mat sit ups

Tuesday 07.10.12

Snatch Balance
5-5-5-5 (work up to something heavy)


6 Rounds Every 2min for 12min
3 C&J (185/120#)
25 Double Unders
Max Burpees

Monday 07.09.12

Mile 99.5...  no I wasn't running anymore..  at this time just walking was painful

DL 5-5-5 (60-70-80% 1RM)



6 x 100m sprints (Rest ~30 sec b/t)
Rest as needed
2 x 400m Run (Rest ~2min b/t)
Rest as needed
1 x 800m Run

Saturday 07.07.12

Man OverBoard
AMRAP 20min
10 Tire Flips
Hollow Rock
Jump Split Squats
Wax On Wax Off
Double Unders
Plank

Friday 07.06.12

Guess who is doing a Muscle Up Today!!

Snatch Pulls
3-3-3-3 (80-90-100- 110% 1RM)




1-3-5-7-5-3-1
Muscle Ups (sub 1 pull up and 1 Dip)
BW Power Cleans

3 x Max L Sits (sub N Sits)

Thursday 07.05.12

Hang Power Snatch
3-3-3 (80% 5RM)


AMRAP 15min
500m Run
5 Power Snatch
(95/65#)
10 Wall Ball
20 DB Prone Rows

Wednesday 07.04.12

Coaches Heather and Breanne Showing off!!

Skill: Handstands/ Headstand Holds/Free Standing (sub BB Hold OH)


For Max Reps:
Push ups 1min
Rest 1min
Sit ups 2 min
Rest 2min
Box Jumps (24/20'') 3 min
Rest 3 min
Burpees 4 min

Tuesday 07.03.12

SCCF will give you Balls of steel!!

Back Squat
5-5-5-5(85% 1RM)

15-12-9-3
Box Jumps (36/30")
HSPU (sub DB Press)
T2B (sub K2E)


Weighted Dips
3-3-3 (5-5-5 BW)

Monday 07.02.12

DL 3-3-3-3 (80%
1RM)


AMRAP 10 min
6 Squat Cleans
(155/110#)
12 Pull ups C2B
24 Double Unders