Monday 11-24-2014

Warm Up

*Lot Trips

*3 Rounds of Cindy

then

Back Squat

4×4

then

Partner Wod

10 Rounds of:

As Many Reps As Possible in 2 Mins of:

200m Run

*In the remaining time of the 2 min complete as many burpees as possible.

(Partners alternate rounds. A does the first 2 min, B does the 2nd while A rests. Each partner will complete 5 amraps. Score total burpees combined)

Cash Out:

Tabata Row

Saturday 11-22-2014

Border City Barbell

9am

Open Gym 

10:15am

Friday 11-21-2014

Warm Up

*Lot Trips

*Spealler

then

For Time:

20m HS Walk

15 Wall Balls 20/14

18m HS Walk

13 Wall Balls 20/14

16m HS Walk

11 Wall Balls 20/14

14m HS Walk

9 Wall Balls 20/14

12m HS Walk

7 Wall Balls 20/14

10m HS Walk

5 Wall Balls 20/14

*HS walks can be subbed with gymnastic bear crawls, or wall walks (not wall climbs) under the pull up rig.

*For bear crawls, go to the mark and back to the start

Cash Out:

Double Tabata Plank Holds

*Alternate Side-Middle-Side

Thursday 11-20-2014

Warm Up

*Lot Trips

*Mat Trips

*Find Your Corners

then

Sumo Deadlift 5 x 2

*5 reps 30/24in Box Jumps between sets

10 x Power Clean+Hang Power Clean+Split Jerk (increase lbs each set)

Landmines 2 x 20

Sled Row @ 3/4 BW 4 x Mat Trips (Down/Back = 1)

Cash Out:

750m Row (Lowest Resistance) 

Wednesday 11-19-2014

Warm Up

*50 Jumping Jacks

*Mat Trips

*3x 3 Strict Pull Ups/3 Push Ups/3 KB Swings

then

Tabata 8x :20 on/ :20 off

Pull Ups

Hand Release Push Ups

KB Swings 53/35

Sit Ups

*Score the sum of lowest reps from each round

Cash Out:

10 Min Mobility

*Rollers

*Peanuts/Lacrosse Balls

*Bands

Tuesday 11-18-2014

Warm Up

*2 Min Laps

*PVC Warm Up

*Spealler

then

Front Squat

5 x 3

then

3 Rounds For Time:

75 Double Unders

50 Air Squats

25 Cal Row

Cash Out:

KB Romanian Deadlift 3 x 10

Couch Stretch 4 x :30 on/ :30 off

Monday 11-17-2014

Warm Up

*500m Row

*Mat trips

*Burgener Progression

*2 x (with empty bar) 3Push Press/3 Push Jerk/3 BTN Snatch Grip Push Press/3 BTN Snatch Grip Push Jerk

then

5 Min AMRAP

5 Power Snatch 115/75

7 Bar facing Burpees

Rest 1 Min

5 Min AMRAP

3 Power Snatch 135/95

5 Bar facing Burpees

Rest 1 Min

5 Min AMRAP

1 Power Snatch 155/105

3 Bar facing Burpees

*Post Total Rep Score

Cash Out:

3 x 10 Hip Extensions

50 Abmat Sit ups

Saturday 11-15-2014

Border City Barbell Class

9am

Open Gym 

10:15am

Friday 11-14-2014

Warm Up

*2 Min Laps

*3 Rounds of Cindy (strict pull ups)

then

For Time:

50 Pull Ups

25 Hand Release Push Ups

75 Box Jumps 24/20

25 Hand Release Push Ups

50 Pull Ups

Cash Out:

Tabata Plank Hold

Thursday 11-13-2014

Warm Up

*300m Row

*Spealler

then

Deadlift 3 reps @ 75% every minute for 8 min

Pause Snatch (2 sec below the knee) 5×3

Dips (stationary or rings) 3×10

2 x 200m Walk with plates 25/15 (1 plate for each arm, pinch plates with fingers to carry)

Cash Out:

Light 300m Row

3 Min Squat Test

Lower Body Mobility