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630 Community Tuesday

9/30/2013

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Tuesday October 1

Skill - Pistol practice

WOD
400m run
50 pistols
400m run
50 calorie row
400m run
50 T2B
400m run
50 Burpees

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Move it Monday

9/29/2013

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Monday September 30

Wendler Cycle 23
Week 2 Wendler - remember 90% of new 1RM

Back squats - 5 warmup reps x 2

3 reps @ 70%
3 reps @ 80%
3+reps @ 90% (go for max reps)

Rx - 4RFT
12 Med ball cleans - 25/20#
12 Deadlifts 305#/205#
12 Ring Dips

L2
12 Med ball cleans - 20/16#
12 Deadlifts 205/135#
12 Banded Ring Dips


L1
12 Med ball cleans - 14/10#
12 Deadlifts 135/95
12 Triceps Dips



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Ferocious Friday

9/26/2013

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Friday September 27

Strength - deadlift (add 10 pounds to your 1 rep max)
Warmup 5 reps x 2
3sets of 5 reps (% based off 90% of 1 rep max)
Set 1 65% 5 reps
Set 2 75% 5 reps
Set 3 - 85% 5+reps




METCON - EMOM - 10 minutes ( do thrusters then finish each minute with DU or JR)

Rx
5 Thruster 115/85
Max DU 

L2
 5 Thruster 95/65
Max DU

L1
5 Thruster 75/45
Max JR




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Turn It Up Thursday

9/25/2013

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Thursday September 26


Skill - Max Height Box Jump

METCON - 21, 15, 9

Rx - Run 800m (buy in
Front Rack Walking Lunges 105/75
KB Snatch 53/35
Russian twist 53/35
Calorie Row

L2 - Run 800m (buy in)
Front Rack Walking Lunges 85/55
KB Snatch 35/26
Russian twist 35/26
Calorie Row

L1 - Run 400m (buy in)
Front Rack Walking Lunges 65/35
KB Snatch 26/13
Russian twist 26/13
Calorie Row



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We are strong Wednesday

9/24/2013

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Wednesday September 25

Strength - Bench Press
Warmup 5 reps  x  2
3sets of 5 reps (% based off 90% of 1 rep max)
Set 1 65% 5 reps
Set 2 75% 5 reps
Set 3 85% 5+reps


METCON  15 MIN AMRAP

Rx

15 Slams 35/25
10 Clean & Jerk 155/105
5 HSPU - 1 mat

L2
15 Slams 25/15
10 Clean & Jerk 125/75
5 HSPU - 2 mat

L1

15 Slams 20/10
10 Clean & Jerk 95/45
HS HOLD 10 sec







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Trailblazing Tuesday

9/23/2013

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Tuesday September 24

Skill - Wall Balls

WOD - Bradley - 10 RFT

Rx
100 meter sprint
10 pull-ups over bar
100 meter sprint
10 burpees
30 second rest

L 2  - 8 rds
100 meter sprint
10 pull-ups
100 meter sprint
10 burpees
30 second rest

L1 - 6 rds

100 meter sprint
10 Jump pull-ups
100 meter sprint
5 burpees
30 second rest











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Make the Most of Monday

9/22/2013

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Monday September 23

Strength - back squat (add 10 pounds to your 1 rep max)
Warmup 5 reps x2
3sets of 5 reps (% based off 90% of 1 rep max)
Set 1 65% 5 reps
Set 2 75% 5 reps
Set 3 - 85% 5+reps

METCON  3RFT

Rx
3 rope climbs 
25 Front Squats 105/75
200m run

L2
2 rope climbs 
20 Front Squats 95/65
200m run

L1
1 rope climb or 9 rope pulls
15 front squat 75/45
200m run




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Barbell Friday

9/19/2013

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Friday September 20


Week 4 (deload) Wendler - remember  90% of 1RM

Deadlifts  5 warmup reps 
5reps @ 40%
5reps @ 50%
5 reps @ 60%

METCON - 2 RFT 

Rx                                   
15 SDLHP 95/65    
15 OH squats 
15 push press  
15 bar facing Burpees 
15 slams 35lbs

L2
15 SDLHP 75/45   
15 OH squats 
15 floor press  
15 bar facing Burpees 
15 slams 25lbs

L1
15 SDLHP 55/25   
15 OH squats 
15 floor press  
15 Burpees 
15 slams 15lbs



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1/2k Thursday

9/18/2013

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Thursday September 19

Skill - Your  choice - work on your GOATS :))

WOD - Fun 500 

50 calorie row
50 box step ups 50/30
50 sit-ups 
50 jumping jacks
50 push-ups 
50 vertical jumps
50 air squats
50 KB Swings 53/35
50 DU
50m high knee skip
***Sprint to finish line***




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EASY ON THE RUMP DAY WEDNESDAY :)

9/17/2013

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Wednesday September 18


Week 4 (deload) Wendler - remember 90% of 1RM

Bench Press - 5 warmup reps 
5reps @ 40%
5reps @ 50%
5 reps @ 60%

METCON - Ladder Down - 10.9.8.7.6.5.4.3.2.1

Rx

Ring Dips
Burpees pull-ups
Power snatch 95/65

L2
Ring Dips - Band
Burpees pull-ups
Power Snatch 85/55

L1
Tricep Dips
Modified burpee/jump pull-up
Power Snatch 65/35




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