Saturday, 4/30/16

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1-Mile Run (Time)
Max Effort 1-Mile Run

Rope Climb Progression  (Not for score )
Not for time (20min)
4 Rope pull up or get up
10 Foot work with the band
10 Get up on a box holding pull up bar
3 x 10 sec hold on the rope
1 11ft Rope climb (only if you have it)
Metcon (AMRAP – Reps)
AMRAP 3 minutes
9 Lateral box jumps 20″
9 C2B pull-ups
Rest 90 seconds
AMRAP 3 minutes
6 Lateral box jumps 20″
6 C2B pull-ups
Rest 90 seconds
AMRAP 3 minutes
3 Lateral box jumps 20″
3 C2B pull-ups


Friday, 4/29/16

Deadlift (2-2-2-2-2-2-2-2-2-2 )
Find you 2RM, once you fail 3 times with the same weight, your deadlift session is over. Once you fail, work on your double under (25min cap)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
20min cap

DT are the ops initials of SSgt Tim Davis, 23d Special Tactics Squadron, US Air Force, who was killed in action in Afghanistan on 20 February 2009. I had the honor of working with DT at the 23 STS at Hurlburt Field, FL, and it is truly an honor to introduce him to you so that you might know the man behind the name of today’s workout. Of all the operators with whom I’ve worked, Tim was one of the most inquisitive. He listened intently and digested every detail of information about the situation in Afghanistan that he could get. He was a Combat Controller, one of a few elite warriors operating as the Air Force’s little-known ground special operations component. He trained and fought alongside his Army Special Forces brothers, and at a young age on his first deployment earned the respect of his older peers. During that deployment, he survived enemy fire and shrapnel wounds, determined to make a difference against the oppression of the Taliban – and to make it home in time for the birth of his son. He made it. Between deployments, Tim furthered his reputation in the unit for being one of the brightest young minds in the field. I remember thinking to myself as I listened to him ask all the right questions that his thirst for an edge would make him a Chief someday soon. The day he left for the field, I looked at him and at the rest of my ST brothers and prayed for each one of them to return safely to us and to their families. I’ll never forget waking up that morning two years ago to the news that we had lost DT. The night of his funeral, over toasts and cigars, we finally came to realize why he had been taken from us so young – it was so that we all will always appreciate what we have and what we’re fighting for. DT will remain forever the ultimate American hero, a true quiet professional warrior. We do this workout today to honor him and his strength of mind and body – CS


Thursday, 4/28/16

Bo staff (10min)
Kicks & Strikes
Various kicking combos for 15min
Metcon (AMRAP – Reps)
Tabata (as teams of 2)
1. Burpee Jump front snap kick
2. Sit up pop front snap kick
3. Figure 8 kick R-leg
4. Figure 8 kick L-leg

Each Tabata is 8 rounds of 20 seconds on and 10second off.
Take turn with your partner each round. 1 min break between each Tabata set.  (17min total)
Cool down Stretch


Wednesday, 4/27/16

Back Squat (10-10-10 @ 70% of 1RM (10min) )
Behind The Neck Jerk (EMOM 7 3 Split Jerk BTN 65/35 )
Metcon (Time)
Partner Murph Prep (20 min. cap)
20 rounds:
5 pull up
10 push-ups
15 Air Squats

Partner A, runs 400 meters. Partner B is doing as many rounds and reps as possible during Partner A’s run. Partner A takes over where Partner B left off while B goes out for a 400 meter run.

Tuesday, 4/26/16

Did you sign up for Murph yet? May 30, to honor Lt. Michael Murph and to raise fund for fallen heroes and their families, we are running the WOD Murph. Check out the video. The WOD is hard, it could be one of the hardest, however we will face it and conquer this badass work out. Joins us!
Metcon (Time)
For time, (40min cap)
4 rounds
400m run
12 Pull ups
24 Box Jumps (24/20)
36 Wall Ball (20/14)


Monday, 4/25/16

Front Squat (10-10-10 @70% of 1RM (10min) )
2min break between sets.
Shoulder Press (5-5-3-3-2-2-1-1-1-1 (20min) )
Start working set at 50% of 1RM.  Add weight every other working sets for multiple rep-working sets, add weight every working set for the singles.
Metcon (Time)
Part C) 2 Rounds for Time: (15min cap)
21 Front Squats #125/85
21 Bar Facing Burpees


Saturday, 4/23/16

Taekeuk 4 jang (10min)
Kicks & Strikes
Metcon (AMRAP – Reps)
Tabata (14 min)
Tabata1. Rising Kick
1 min break
Tabata2. In-out Crescent Kick
1 min break
Tabata3. Front snap Kick
Self Defense
Becoming Bruce Lee #2 (10min)

Friday, 4/22/16

Snatch (1-1-1-1-1-1-1-1-1-1 (30min))
Set 10th lift set to 105% of your old 1RM. and increase the weight 5% of that weight on each lift. Start at 55% for the first lift.
Metcon (AMRAP – Reps)
6 Burpee over bar
9 Overhead Squats 135/95
12 Ring Dip

Thursday, 4/21/16

Handstand Push-ups (3 x AMRAP 2 (15min) )
Can be scaled with push up/wall walk
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Time cap: 16min
– 1min rest-
Sit-ups (AMRAP 4min )
See if you can make 100, if you make 100, check the time and keep going for more reps for the rest time.


Wednesday, 4/19/16

Power Clean (1-1-1-1-1-1-1-1-1-1 (30min))
***Add weight every lift. If you don’t know your 1RM, start with the bar (45/35), and when you find your 1RM (rep max) before the 10th lift, finish the rest of the lifts with your 1 RM.
If you know your 1RM, Start your 1st lift at 55% of your 110% of 1RM. Let’s call this NRM (New Rep Max). You will add 5% of your 1NRM.
For example, If your current 1RM is 135#, Your 1NRM is gonna be 150 (148.5) (135×1.1= 148.5). And you will add 5% of 1NRM, which is 7#(148.5 x 0.05). Your next lift set weight is 150+7=157, you can do either 155 or 160.

Metcon (AMRAP – Reps)
Power Clean 135/95
Toe 2 Bar