11/07/29

Ph I: Deadlift Strength Progression
5x 40, 50% of 1rm working weight
3x 60, 70, 80 and 90% of 1rm working weight

Ph II: Helen
3rds for time
400m run
21 Kettlebell Swings 1.5 Pood
12 Pull Ups

Ph III: Core
100 4-ct Flutter Kicks

11/09/28

Ph I: Press Strength Progression
5 x 40, 50, and 60% of 1RM
3 x 70, 80 and 90 % of 1RM of working weight

Ph II: For time
Set up 1 - 135lb bar on a squat rack and 1 -135 pound bar on the bench and do the following
20, 15, 10, 5
Bench Press
Squat

Ph III: Stability
5 max time L-Sits on rings
-scale would be l-sits on plyo boxes

11/09/27

Ph I: Strength
Weighted Ring Dip
3-3-3-1-1
Ph II: METCON for time
1k row
100 toes to rings
1k row

Ph III:Stability
3x25 Back Extension

11/09/26

Ph I:  Front Squat Strength Sustainment
5x40,50, 3x60
3x70, 80 and 90% of working weight

Ph II: For Time
20 Thrusters
20 SDLHP
20 OHS
20 Front Squats
-for every min on the min you have to perform 4 burpees
-Rx weight is 95lbs for men, 65 lbs for women

Ph III: 3xGHD Situps

11/09/23

PR day, pick a benchmark or hero and go for a new PR! If you missed a workout during the week, today is your makeup day.

11/09/22

Ph I: Deadlift Strength Progression
5x 40, 50, and 60 % at Working Weight
3x 70, 80, and 90 % at Working Weight
working weight is 90% of 1RM

Ph II: 10 Rds for Time
3 Clean and Jerk @ 155/135 scale as approriate
15 Wall Ball @ 20lbs

Ph III: 3x Ring Paralette Holds

11/09/21

Ph I: Press Strength Progression
5 at 40, 50, 60% then
3 at 70, 80 and 90% of your 1RM work Capacity.
-Work Capcity is 90% of 1RM

Ph II: 5 Rds For time
10 Sumo Deadlift High Pull at 2 Pood
Sprint 50 M
10 Clapping Push Ups
Sprint 50 M

Ph III:  Core
4X25 GHD

11/09/20

Ph I: Strength
Weighted Pull Up
5x3

Ph II: Time Trial
2x800 M Run
4x400 M Run
6x100 M Run

Ph III: Stability
Back Hip/Extension

11/09/19

Ph I: Front Squat
Strength Progression utilizing 1RM
warm up 5 at 40, 5 at 50, 3 at 60%
then 5 at 65, 5 at 75 and 5 at 85 % at your 1RM for the sets

Ph II: "Pritt"
10 Min AMRAP
7 BW Deadlifts
7 Box Jumps at 24 (full hip extn)
7 Burpees

Ph III: Core/Stability
150 Abmat Situps
Max Hold Handstand

11/09/16

PR Friday, pick a benchmark workout and go for a new PR!

11/09/15

Ph I: Strength
Deadlift 1-1-1-1-1 1RM

Ph II: 15 Rds for time
3 power cleans @ 135
6 Push Ups
9 Air Squats

Ph III:  Core
3x Max time front planks
3x 20 Supermans

11/09/14

Ph I: Strength
Press 1-1-1-1-1 find 1RM

Ph II: 10 Min AMRAP
5 Push Press 95lbs
10 Bar facing burpees

Ph III: Stability
3x10 each arm Turkish Get Ups
-Pick a weight: you are going for form vice load.

11/09/13

This whole week you will be going for PRs on Benchmark lifts and working a strength foundation.
PhI: Endurance
3x Max Effort for 500 M Row

Ph II: 4 Cycles 4 Minutes and then 2 Min rest between cycles
AMRAP
5 KB snatches each arm
10 Toes to Rings
--how this goes. You do 5 Kb snatches 10 toes to ring AMRAP for 4 Minutes then 2 minute rest. That's one cycle. You will then do this 3 more cycles. Post Load for Snatches and reps. 

Ph III: Stability
4 Sets of Battling condition ropes
45 seconds for each interval. If you put the rope down you restart the cycle.

11/09/12

Ph I: Strength
Front Squat 5x1
You are working to get 1RM

Ph II: 3 Rds For Time
400 M Run
5 Muscle Ups
10 115 OHS
15 30' Box Jumps
20 2 Pood KB Swings

Ph III: Core/Stability
3x25 GHD Situps
3x25 Back Extensions

11/09/09

Tomorrow at the gym there will be group sessions starting at 0630. Come on out. If you cant make it go for a new PR doing a benchmark workout.

11/09/08

Announcement: Todays Wives session will go at 0800. We finally have sorted out the contract with a new t-shirt vendor. If you have wanted a t-shirt and your order was not filled or would like one, see Josh or Mark with your size. The T-shirt will be a 3 blend and be similar to the shirts sold on Rogue or worn at the games.

Ph I: Strength
Front Squat
5x5

Ph II: For time
Run 100 meters
50 Pull Ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Pull Ups
Run 100 meters
50 Back Extensions

Ph III:
100 4 ct flutter Kicks
Plank Hold for 2 mins or max until failure
then
Sampson Stretch for 90 Seconds x 3

11/09/07

PhI: Endurance
6x200 M
-your rest is twice your time to run the 200

Ph III: 5 Rds for time
50 Double Unders
30 Kettle Bell Swings @ 1.5 Pood
10 Burpees

Ph III: Core Stability
4x25   Floor Wipers holding a weighted bar overhead

-Note: For Burpees; you must jump or feet have to leave the ground and chest must touch the ground.

11/09/06

Ph I: OHS
5X5

Ph II: For Time
500m Row
30 Bench Presses (body weight)
1000m Row
20 Bench Presses (body weight)
2000m Row
10 Bench Presses (body weight)

Ph II: Stability
L-Holds x3 shoot for 45 Seconds
then
Russina Twists
3x50 and pick a challenging weight

11/09/05

Happy Labor Day, this is your labor of Love WOD.
Ph I: Endurance 4x 800 M

Ph II: "The Bear"
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round: Do not let go of the Bar if you do, you start the whole sequence over but you can rest in any position. It is for total loads.
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
For Example:  75, 95, 115, 135, 155

Ph II: Core
200 Reverse Crunch

11/09/03

Wives Class Starts at 0900. Hope to see you there.

If you missed a WOD during the week, make it up today and get back on track. If not active recovery rest day or work on a skill. Have a great Labor Day weekend.

11/09/02

PR Day. Pick a Hero or Girl workout and set a new PR!