White Board 27/08-31/08

The Chief

"The Chief"

Max rounds in 3 minutes of:

*Power cleans, 3 reps (135/75)
*6 Push-ups
*9 Squats

Rest 1 minute.
Repeat for a total of 5 cycles.
Post rounds to whiteboard.

**Compare to April 31 or Jan 24th

Paralympics

Sorry, can't embed this video, but click through for the link.

Outstanding!

http://www.youtube.com/watch?v=kKTamH__xuQ

Pull ups, Lunges, RETURN OF THE DU

Max effort Pull ups x 3
*Scale up 3-3-3-3-3 Weighted Pull up.



AMRAP 12 minutes:
5 Push Press (95#/65#)
10 Barbell Lunges
20 Double Unders

Post Rounds and Reps to board.

Classic lift 1RMs

Snatch 1RM
Clean and Jerk 1RM
Post loads to board.

Prep Day

5x2 High Hang Snatches (85/45)


WOD:
5 Rounds

2 min AMRAP
5 Hang Power Cleans (95/65)
Max Double Unders
1 min Rest.

Post Total DU to board.

Push Press 1RM, deadlifts/box jumps/kettle bell snatches

Push Press 1RM
*Set a PR- compare to June 27th.  (if you need a belt, wear it.)

10-1
Deadlifts @ 185/125

1-10
Box jumps (24/18)

10-1
Kettle bell swings (24/16)

Push Press, Tabata something fun

Push Press 5x3 @ 92.5%

Tabata:
Pull ups
Calorie Row
Lateral Jumps
Russian Twists (35#/25#)

Post lowest number of reps to board.

DL day

Deadlift 5RM (add 5#)

5 RFT
20m Bear Crawl
3 Deadlifts 250/160
10 Over bar burpees

Post Time to Board.

Ropes, 800m

Make up day.

Intro to rope climbs

Scaled up:
3 Rounds
Two ascents, touch and go
Start sitting
Rest 2 minutes.

800m Sprint x 2
Rest 3 min.
Post times to board

The Bear

Bear Complex:

*** Compare to Jan 30th.
Set a PR.

7 sets of the following sequence

*Power Clean
*Front Squat
*Push Press
*Back Squat
*Rack Jerk


5 rounds - work up to max load

Tall Snatches Shuttles

Tall Snatches 10 x 2 @ <51% of 1RM

On the minute for 10 minutes:
100m Sprint
a.k.a Half Gasser

Power!

1 RM Power Clean

10 min AMRAP

5 KB Swings (32/20)

5 Box Jumps (30/24)

5 Burpees

Post 2RM and Rounds + reps to board.

FS Ladder

Max Chin Ups x 3
(Rest 2 min between efforts)

Front Squat (135/95#)
12-9-6-9-12
200m Run
*Compare to April 12th
Post time to board.

Total chin ups and time to board.

Choose your own adventure

Make up day:  If you missed Monday or Tuesday make one of them up.

Choose your own adventure!
Workout A:
10 min AMRAP
Partner Tire flips + Jump in Jump out

Workout B:
20 min AMRAP
400m Run
10 Pull ups
15 Push ups
20 Med ball sit ups

Josh doing true push ups.

Strength Day 300m shuttle

Deadlift 5RM (add 5#)

Push Press 5x3 @ 90%

300m Shuttle x 2
Rest as needed

*Set a PR.

5RM, Annie

Back Squat 5RM      *Set a PR (see July 5th)
Then 3x3 @ 95%

Annie
50-40-30-20-10

Double-Unders
Abmat Sit-ups

Post 5RM and time to board.

Teen workout!

Viking War-hammer

15 minute AMRAP (as many rounds as possible) of:

10 hammer swings
50 meter sprint
10 jumps on the tire

Don't put the hammer down for the whole workout (5 burpee penalty per time).

Swings, push pull

Push Press 5x5
@ 85%

AMRAP 12 min
10 Sledgehammer Swings
7 True Push ups
5 Strict Pull ups

Hang Clean/KB beat the clock

Hang Clean Doubles
8x2 @ 80%

30 KB Swings (32/20kg)

1 min on/1 min off for 10 minutes

If you do not complete 30 swings in 1 min count a 500m row penalty.

Partners NGO team workout -- wall balls, box jumps and sprints.

Partner Kelly

You and a partner complete:


"Kelly"

Five rounds for time of:
Run 400 meters
30 box jump (24/20in)
30 Wall ball shots (20/14#)

Get as much work done of Box Jumps and Wall Balls as partner runs 400m.

Post time to board.

Mike modeling our new shirts.  Rumor has it, he used to be a lot worse.

Jerk/Burpee ladder

Split Jerk/Push Jerk
10 x 1 @ 70% of Push Press 1RM

50m Ladder
10 Burpees

Post time to board.

Football Gone Bad

Football Gone Bad

Three 1 minute rounds for time:

1. KB Thrusters (20kg/20#)
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

White Board 30 July - 04 August

Prowler

8 min AMRAP

20m prowler push - hi/low (90/50)

Crushing Helen

Push Press 5x5
@ 82.5%
Crushing Helen
8 RFT
100m Sprint
8 KB swings (32/20)
5 Plyo Push ups
Post time to board.

FS 3RM/Sprints

Front Squat 3RM
THEN
5x2 @ 90%

500m Row sprints x 2

Post 3RM and times to board.

Broad Jump Test/Make up Mobility

Find Max distance with 3 Broad Jumps.

Make up day/Mobility/Open.

Winners of the 100 Day Burpee Challenge.  Congrats to all who completed that nonsense.  Oh and be sure to thank Jen.

July PR board.  Not pictured: Dan E. 305# 5RM DL.  Keep up the good work everyone!