November 25, 2014

11-25-14

Warm up: 2x 200m run

                     10 ring rows

                      10 air squats

Skill/Strength: V/JV pull ups

Strength: V: back squat 1rm

               JV: 5 200m each run starts 1:45 after the one before

November 22, 2014

11-22-14

Warm Up: 3x 10 air squats

                      10 burpees

                       10 shoulder passes

MetCon: V: 10 min AMRAP

                   Teams of two

                   3 front squats

                   3 push ups

                   6

                   6

               JV: 8 min amrap

                     5 front squats

                     5 push ups

Extra: mobility 

November 20, 2014

11-20-14

Warm Up: 3x 10 push ups

                      200m run

                      10 good mornings 

Skill: handstands

Metcon: V: 1RM deadlift

             JV: 10 min AMRAP

                   10 air squats

                   10 push up

                   10 sit ups

                   

       

November 18, 2014

11-18-14

Warm Up: 2x 1 min Row
                       10 Wall Squats
                       10 Jumping Ring Dips

Strength: V: Back Squat 10 RM + 5-10#
               JV: Back Squat 3 x 5

MetCon: V: 10 Min AMRAP
                    6 Ring Dips
                    12 Cleans
                    30 Double Unders

               JV: 10 Min AMRAP
                      6 bench dips
                     12 Hang Cleans
                     20 Single Unders

November 15, 2014

11-15-14

Warm up: 3x 10 burpees

                      10 wall squats

                     10 shoulder passes

Strength: v: shoulder press 5x3

               jv: shoulder press 3x3

MetCon: V: 10 min AMRAP

                   60 wall balls

                   Cal row

               JV: 8 min amrap

                     40 wall balls

                     Row for meters

November 13, 2014

11-13-14

Warm Up: 3x 30 Single Unders
                       10 Ring Rows
                       10 inch Worms

Skill: Pull Up Progressions

MetCon: 15 - 12 - 9 Reps for Time
                Deadlifts
                Pull Ups

November 11, 2014

11-11-14

Warm Up: 3 x 1 Min Row
                        10 Wall Squats
                        10 Good Mornings

Strength: V: Back Squat 10 RM + 5-10# from last week
               JV: Front Squat 3 x 5

MetCon: V/JV:
               "Jack" (modified)
               12 Min AMRAP
               10 Push Press
               10 KB Swings
               10 Box Jumps

Enlarge image

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

November 8, 2014

11-8-14

Warm Up: dodge ball

MetCon: teams of two

               Fastest 400m run

               Longest plank hold

               Most single unders in 2 mins

               Longest wall sit

               Most burpees in 2 mins

               Heaviest combined deadlift 3         Attempts 

               Heaviest combined clean 3          attempts

               

November 6, 2014

11-6-14

Warm Up: 3x 200m Run
                       10 ring rows
                       10 Shoulder Passes

Skill: V/JV: Rope Climbs

MetCon: V/JV: 10 Min AMRAP
                    10 Overhead Squats
                    10 KB Swings
                    1 Rope Climb

November 4, 2014

11-4-14

Warm Up: 3x 10 Wall Squats
                       Agility Ladder
                      10 Jumping Ring Dips

Strength: V: 10 RM Back Squat plus 5 - 10 lbs from last week
                JV: Hang Clean Review and Technique

MetCon: Varsity: 3 Rnds for Time
                             200m Run
                             6 HSPU
                             10 Deadlifts

                JV: 3 Rnds
                      200m Run
                      8 Push Ups
                      10 Deadlifts

November 1, 2014

11-1-14

Warm Up; 3x 200m run

                      10 wall squats 

                       10 push up

Strength: V/JV 6 min emom 4 thrusters

MetCon: teams of two one person at a time

              Score is number of burpees

              12 min amrap

              10 burpees

               Sprint with sandbag or med ball