Front Squat/Back Squat: 10.05.27

Not for time.

First, front squats: 10/8/6/4/2. Make note of your 2 RM front squat.

Then, back squats: 10/8/6/4/2. Make note of your 2 RM back squat.

Post the heavier 2RM - chances are the back squat will be significantly higher.

Dessert: Heartbreak Hill, of course.

Miracle Mile Mix: 10.05.26

Run 1/4 mile

25 KB swings: men 20KG, ladies 16KG

Run 1/4 mile

20 Kipping Pullups (sub 60 jumping or assisted pullups if cannot do kips)

Run 1/4 mile

15 Burpees

Run 1/4 mile

Acceptable subs for 1/4 mile run are 500 m row or .75 mile bike.

Post time and mods/scaling. Compare to 10.03.29.

Good ol Deadlifts: 10.05.25

Warmup as normal, but add PVC pipe "Good Morning" exercise to warmup hammys

Main WOD:

Deadlifts: 20/15/10/5/1, record 1RM.

Static KTE: Hold for 30 secs between deadlift sets. Knees must touch elbows throughout.

Post 1RM deadlift and number of Static KTEs held for 30 secs (max 5). Compare to 10.03.11

Dessert: How about a little Heartbreak Hill run - one round only.

Overhead Squat & Run: 10.05.24

Warm up with a light 1/4 mile run and then the PVC pipe, with emphasis on OHS warmup and snatch escape move. Emphasize "active shoulders" with the PVC pipe.

Before beginning the main WOD, write your name on the white board.

Main WOD: Two stages for time.

1. Overhead Squats: Make sure you emphasize "active shoulders." 100 minus your age of reps using a medicine ball for a "butt target" - this is scored for time at the following levels.

Platinum: 50 KG

Gold: 40 KG

Silver: 30 KG

Bronze: 15 KG

When you finish this stage, call out "time" for your time. Post your time on the white board for calculation later, and immediately go upstairs without a break for the next phase.

2. 1.5 mile run for time (Sub is 5 mile bike or 1K row). Make note of your run time from the treadmill, then add the two times up and post the total next to your name on the whiteboard, along with level, other scaling and any modifications you might have used.

Dessert: not for time - 100 minus your age of pull-ups. If you utilize jumping pullups or the assisted pullup machine, use a 3 second count for the lowering phase.

Clean & Jerk, KTE: 10.05.20

Not for time.

10/8/6/4/2 of

Clean and Jerk superset with KTEs

Record total tonnage lifted in Clean and Jerks.

Run, Press, Pull, Dip: 10.05.19

Warmup: PVC pipe and easy 1/4 mile run

WOD:

For Time:

Starts and finishes with 1/4 mile run - 1 mile total run distance

First three rounds are

1. 1/4 mile run, followed by 21/15/9 diminishing reps of

2. DB bench press 1/4 bodyweight total weight (ex 200lb person uses 2x25 DBs)

3. Pullups

4. Ring dips

And finish with last 1/4 mile run for total of 1 mile run distance

Above is Gold level prescription.

Platinum uses 1/2 body weight for DB press

Silver uses dip station for dips instead of ring dips and jumping pullups

Bronze uses assisted dip and pullup machine

Dessert: 100 STDs- Seated Tossing DBs (formerly tossing Italian twists).

Post your time on main WOD

Spartan Lunge, Pushups, KTEs: 10.05.13

Not for time.

Warmup is 1/2 mile on the treadmill & PVC pipe warmup. (Sub 500K on rower or 3/4 mile on bike for treadmill if you like)

WOD: In any combination, finish a total of 100 reps of each exercise (300 reps total = Spartan). You can break them into any combination of sets and reps as long as you complete 100 reps of each exercise:

1. Knees to elbows

2. Lunge steps in place (a step with each leg counts as a single count - so 200 steps = 100 lunges). Men hold a 45# plate, women use a 35# plate.

3. Pushups - move through the full range of motion - chest touches the ground & elbows are straight at the top of the pushup.

Dessert - 50 KB swings nonstop - pick your weight and keep going start to finish. Post your KB weight and state whether you did all the reps consecutive without stopping, or if you required a rest to finish, post your weight and number of rest stops it took to complete all 50 swings.

Thanks to Carl and Jarrod for leading the class in my absence - I am in South Carolina for my son's graduation from his Navy schooling. See all of you next week. And, for the record, I'm still sore from Monday's workout.

Super Burpee 50/Run 1.5: 10.05.12

FIRST: Appetizer - do at slow pace - this is the warmup portion:

1/4 mile light treadmill jog

PVC pipe warmup to include:

20 squats, 20 bar press, 20 shoulder dislocates, 20 helicopters, 20 overhead squats

3 sets of 8 pushups, 8 frog jumps

SECOND: Main Course/WOD - For time:

Run 3/4 mile

25 Super Burpees

Run 1/2 mile

15 Super Burpees

Run 1/4 mile

10 Super Burpees

Super Burpees: Add 10% of Body Weight by grabbing 2 dumbbells - hold throughout Burpees.

(for instance, a 200# man uses a pair of 10# DBs)

THIRD: Dessert/Warm Down

100 Tossing Italian Twists with 10% bodyweight. Keep your trunk in centerline, do not twist.

Post your time and total weight used on the Main Course/WOD. Compare to 10.04.05

Clean & Jerk: 10.05.11

Warmup: 3x10 Clean and Jerk the Empty Bar - practice the full movements.
3x10 Situps

Main WOD: Clean & Jerk 12/10/8/6/4/2/1
Record 1RM Clean & Jerk

Note: these are full clean and full jerk - avoid hang power clean, power clean, hang cleans. Full range of motion please.

Dessert: 70 yards of plyo lunging (Like a Russian hop moving forward)

Compare to 10.04.08

Fran Up High: 10.05.10

Warmup:

PVC Pipe stretching, then empty bar 3x10 OHS, then 3x10 pushups

Main WOD:

For Time: 21/15/9 Overhead Squats and Pullups

Modification Levels:

Bronze: Sub Super Burpees for OHS with 5# DB's in each hand and use assisted pullup machine

Silver: 20KG OHS for men, 10 KG OHS for women and jumping pullups, 3 second descent

Gold: 30 KG OHS for men, 20KG OHS for women, full pullups

Platinum: 40KG OHS for men, 25KG OHS for women, full pullups

Dessert: Single run down and up Heartbreak Hill

Post your time for the WOD and HH Run.

Shuttle, Pushup, Situp: 10.05.07

Friday Fun:

Shuttle Sprint Mix:

8 rounds for time

10yrdx5 shuttle sprints super set with

10 push-ups

15 Sit-ups

Squat & KTE duet - 10.05.06

Strength Day - Not for time

Back Squat: 2/2/2/2/2/2/2/2/2/2

KTE: 5/5/5/5/5/5/5/5/5/5

Post last 2RM weight. Compare to 10.03.30.

Dessert is your choice.

Upper Body Slam: 10.05.05

WOD.

For time, 30/20/10 of

Pullups, Pushups, Ring Dips

Dessert: single heartbreak hill run.

Post your time for the main WOD with any mods/scaling and your time for the hill run.

Deads. Just Deadlifts. 10.05.04

Warmup: PVC Pipe warmup first. Practice "Good Mornings" with empty bar - 20 reps.

Deadlifts: 7/7/5/5/3/3/1

Post 1RM. Compare to March 4.

Dessert: 70 yds lunge, men use 45# plate, women use 35# plate.

4 Down, 4 Up: 10.04.03

Warmup: Spend some time with the PVC pipe getting warmed up well.

The WOD: For time, complete 4 rounds of:

Downstairs: weight on bar for #1 & #2 is 40KG for men, 25KG for women

1. 20 Deadlifts

2. 10 Thrusters

3. 10 Pullups

Upstairs:

4. 20 Pushups

5. Run 1/4 mile or Row 500 meters or Bike .75 mile

The sequence is 4 rounds: down/up, down/up, down/up, down/up to finish. Post your time.

Dessert is your choice........

Intervals FGB style: 10.04.28

Friday's workout: Fight Gone Bad format

3 rounds, 5 min each round no rest in between exercises. 1 min rest after round, add up total reps for all exercises combined per round. Record best round.

1-min push-ups

no rest

1-min sit-ups

no rest

1-min box-jumps

no rest

1-min push press #10 #8 DB

no rest

1-min prone rows #10 #8 DB

1 min rest

Still smiling......