Thursday 5.24.18

Make Up Day
 

Optional Flow
5 Rounds
30 Cal Bike
Rest 2:00

Alpha
EMOM 20
Min 1: 5 Supine Ring Row to MU Transition
Min 2: 5 Eccentric Portion only Ring Dip 3 seconds lowering

 

Wednesday 5.23.18

Open & Fitness
“Meltdown”
Running Clock//For Total Reps
5:00 Cal Row
4:00 Cal AB
3:00 Burpees
2:00 KBS 53/35#
1:00 Pull Ups

Alpha
BACK SQUAT 2X5 @ 65%
BACK SQUAT 3x5 @ 70%
FRONT SQUAT 4X% @ 60%

Tuesday 5.22.18

Press 9x4
3 sets light
3 sets medium
3 sets heavy

Open
For Time:
3 Rounds Cindy
12 Clean & Jerk 135/95#
2 Rounds Cindy
9 Clean & Jerk
1 Round Cindy
6 Clean & Jerk

Fitness
3 Rounds Cindy
12 Clean & Push Press 95/65#
2 Rounds Cindy
9 Clean & PP
1 Round Cindy
6 Clean & PP

Alpha
Running Clock
@ 0:00 - AMRAP Deficit Strict HSPU (4 min)
@ 4:00 - AMRAP Deficit Kipping HSPU (3 min)
@ 7:00 - AMRAP Strict HSPU (2 min)
@ 9:00 - AMRAP Kipping HSPU (1 min)
@ 10:00 Done

 

Monday 5.21.18

OPEN & FITNESS
Back Squat 1x5 @ 65%
Back Squat 1x5 @ 70%
Back Squat 1x2 @ 75%
Back Squat 1x3 @ 80%

OPEN & GPP
“Christine”
3 Rounds:
500m row
12 Deadlift @ BW
21 Box Jump

ALPHA
Front Squat 1x5 @ 60%
Front Squat 1x5 @ 65%
Front Squat 1x5 @ 65%
Front Squat 1x5 @ 65%

**Box Brief**
Wednesday, May 23rd - Bring a Friend (THIS WEEK!)
Friday, Saturday, Sunday 25/26/27 - West Regional in Del Mar
Monday, May 28th - Memorial Day Murph

Saturday 5.19.18

A) TEAM WOD (Teams of 3)

“Team Linda” @ 195#

10-9-8-7-6-5-4-3-2-1

Deadlift

Bench Press

Clean

 

 

B) INDIVIDUAL

AMRAP 5

21 KBS

12 V-Ups

Rest 2 min

AMRAP 4

Rest 2 min

AMRAP 3

Rest 2 min

AMRAP 2

Rest 2 min

AMRAP 1 min

 

C) Accessory 1

D-Ball Hold 1:00x5; rest 1:00

*EMOM, perform 5 synchro burpees

 

D) Accessory 2

Jefferson Curl 10x3 light/med

Friday 5.18.18

100/70 Cal Bike

50 Power Snatch 75/55#

25 Burpees Over Bar

Thursday 5.17.18

Make up day

Optional Flow

4 Rounds

10 Functional Flow/Side

10 Weighted Cossack Squat

10 Perfect Burpees

10 Cal Bike

 

Alpha

EMOM 20

Min 1: 1-3 Ring Muscle Up or your modified practice accordingly

Min 2: 5 Eccentric Portion only Ring Dip 3 seconds lowering

Wednesday 5.16.18

Happy Birthday Coach Luke!

Open & Fitness

Overhead Squat - Challenging set of 3

 

 

Open & Fitness

EMOM 12

1: 12 KB FR Lunge 35/20#

2: 12 HR Push Up

3: 12 DB Box Step Ups

4: 0:40-0:60 Plank Hold

 

Alpha

Squat Week 7 Day 2

BACK SQUAT 1X4 @ 70%
BACK SQUAT 1X4 @ 75%
BACK SQUAT 1X4 @ 80%
BACK SQUAT 1X4 @ 85%
FRONT SQUAT 1X5 @ 60%
FRONT SQUAT 1X5 @ 65%
FRONT SQUAT 1X5 @ 70%
FRONT SQUAT 1X5 @ 70%

Tuesday 5.15.18

Happy Birthday Jerry Chang!

Teams of 2:

80 Cal Row

50-35-20

Deadlift 185/135#

HSPU (Open standard)

80 Cal Row

 

Alpha

20 min working: Squat mobility + pistol position. Complete up to 30 pistols.

Monday 5.14.18

Happy Birthday Coach Beth!

Open & Fitness
Back Squat 1x5 @ 70%
Back Squat 1x5 @ 80%
Back Squat 1x2 @ 85%
Back Squat 1x3 @ 90%
Back Squat 1x1 @ 100%

Open & GPP
“Lifeline”
3 Rounds:
Run 400m
21 Burpees

3x Max Effort DBall Hold

Alpha
Front Squat 1x5 @ 65%
Front Squat 1x4 @ 75%
Front Squat 1x4 @ 80%
Front Squat 1x4 @ 80%

**Box Brief**
Please welcome Coach Beto!
Wednesday, May 23rd - Bring a Friend
Monday, May 28th - Memorial Day Murph