Thursday, 10/5

Thursday, 10/5

I. Warm-up

Coach’s choice!

II. Lifting

Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep

Eight sets to work up to a 1 rep max.

III. WOD

Open WOD 14.1
Complete as many reps as possible in 10 minutes of:
• 30 double-unders
• 75/55# power snatches, 15 reps

Wednesday, 10/4

Wednesday, 10/4

The Hartmann bros planking it out!

I. Warm-up

5 Rounds:
Pull-ups: Week 3, Day 2
Push-ups: Week 3, Day 2
3 Barbell pause front squats + wrist stretching
3 x 10 second hollow body hold

See printouts for pull-ups and push-ups.

II. Lifting

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Increase weight across sets.

III. WOD

EMOM 10
A. 10 burpees over bar
B. 6 toes to bar

Rest 3 minutes

EMOM 8
A. 12 bar facing burpees
B. 8 toes to bar

This is two person WOD. The partners alternate minutes between part A and B.

Monday, 10/2

Monday, 10/2

We had an awesome time having Max Aita and JP in house for a weightlifting seminar on Saturday!

I. Warm-up

5 Rounds:
Pull-ups: Week 3, Day 1
Push-ups: Week 3, Day 1
10 Med ball overhead squats
8 strict toes to bar

See printouts for pull-ups and push-ups.

II. Lifting

Snatch for load:
#1: 1 rep
15 minutes to work to a 1 rep max snatch.

III. WOD

EMOM 5
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees

All reps must be done within the minute. You can rest as many minutes between rounds as needed to recover. Note the total time that it takes you to get the 5 rounds. This is an intermediate step heading toward 9 of 9. The scale for this is: 3/3/3/3, then 2/2/2/2.

The 9 in 5 of 9 comes from the 9 reps of each exercise.

Friday, 9/29

Friday, 9/29

I. Warm-up

Booty work with bands!

II. Lifting

Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

III. WOD

8 Tabata intervals jumping squats
8 Tabata intervals pull-ups
8 Tabata intervals push-ups
8 Tabata intervals jumping lunges

Thursday, 9/28 – Happy 40th President Business!

Thursday, 9/28 – Happy 40th President Business!

Happy 40th birthday to President Business! Thank you for kicking our booties and making us hella strong with your awesome programming!

I. Warm-up

5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60 double unders for time.
Eight minutes to complete flight training to 60.

II. Lifting

“Big Sexy”
5 rounds for time of:
• 6 deadlifts, 315/205 lb.
• 6 burpees
• 5 cleans, 225/155 lb.
• 5 chest-to-bar pull-ups
• 4 thrusters, 155/105 lb.
• 4 muscle-ups

Wednesday, 9/27

Wednesday, 9/27

I. Warm-up

5 Rounds:
Pull-ups: Week 2, Day 2
Push-ups: Week 2, Day 2
10 Med ball front squats
3×10 second hollow-body hold. Ten second rest between sets.

See printouts for pull-ups and push-ups.

II. Lifting

Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

III. WOD

AMRAP 12
1000m row
30 Clean & Jerks (135/95)
20 HSPU

For scoring purposes, every completed 20 meters counts as 1 rep. No rounding.

IV. Optional

10 legless rope ascents for time.

Monday, 9/25

Monday, 9/25

I. Warm-up

5 Rounds:
Pull-ups: Week 2, Day 1
Push-ups: Week 2, Day 1
10 Med ball overhead squats
3×10 second hollow-body hold. Ten second rest between sets.

See printouts for pull-ups and push-ups.

II. Lifting

“Jaimie’s Overhead Squat Cycle”
Week four of this four week mini-cycle aimed at increasing your overhead squat stability and strength. The goal is to increase weight every week for four weeks.

Every 1:30 for 7 rounds: 5 OHS

III. WOD

For time:
50 wall-ball shots
15 cleans, 135/95
50 wall-ball shots
10 cleans, 185/135
50 wall-ball shots
5 cleans, 225/155

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target

IV. Optional

Max calories on Assault Bike in 0:45. Record each calorie as a rep.

Friday, 9/22

Friday, 9/22

Happy Friday from Bodhi and Potato!

I. Warm-up

5 Rounds:
Pull-ups: Week 1, Day 3
Push-ups: Week 1, Day 3
10 Med ball front squats
3×15 second hollow-body hold.

See printouts for pull-ups and push-ups. If you did the Hotshots 19 workout yesterday, skip the pull-ups.

II. Lifting

EMOM 12

Even Minutes:
2 Power Snatches (135/95) & 1 Squat Snatch

Odd Minutes:
1 Power Snatch (135/195) & 2 Squat Snatch

Record rounds completed and weight.

III. WOD

AMRAP 12
10 Step Front Rack Lunge (135/95)
10 Back squats (135/95)
10 Bar-facing burpees

Thursday, 9/21

Thursday, 9/21

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest wildfire ever in Arizona.

I. Warm-up

Coach’s choice

II. WOD

“Hot Shots 19”
Six rounds for time of:
• 30 Squats
• 135 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters

III. Optional

10 legless rope ascents for time.

Wednesday, 9/20

Wednesday, 9/20

Mickey Mouse, is that you?

I. Warm-up

5 Rounds:
Pull-ups: Week 1, Day 2
Push-ups: Week 1, Day 2
10 Med ball over head squats
3×8 strict toes to bar

See printouts for pull-ups and push-ups.

II. Lifting

Week three of this four week mini-cycle aimed at increasing your overhead squat stability and strength. The goal is to increase weight every week for four weeks.

Every 1:15 for 7 rounds: 5 OHS

III. WOD

For Time:
50 Wall-ball shots
40 Double-unders
30 Toes to Bar
20 Pistols
10 Burpees

At the top of every minute 1 squat clean P (225/155); L (155/105); F (95/65)

IV. Optional

3 position clean
Mid-thigh, knee, floor