1 Jul 14

A.  EMOM 6
     BS x3 (heavy)

B.  EMOM 8
     odd: 8 OH BB lunge 65/45
     even: shuttle sprints

C.  EMOM 10
     odd: 4 wall walks
     even: 30 DUs (60SU)

ID CARDS!!!!!

EVERYONE MAKE SURE YOU BRING YOUR MILITARY,DOD CIVILIAN, FAMILY MEMBER ID CARD TODAY AND EVERY DAY!!!!! IT WILL BE CHECKED BY THE MPs AND YOU WILL BE ASKED TO LEAVE IF YOU DON'T HAVE IT!!!!

30 Jun 14

A. Work to 1rm push press

B. 4 sets @80-90%
     30 sec wall ball
     30 sec rest
     30 sec G2OH 95/65
     30 sec rest
     30 sec burpee plate jump
     30 sec rest
Score is total reps

27 Jun 14

A. Front squat: 8x2 (build each set)

B. AMRAP 12
      - run 1 mile
      - Body weight DL as many as possible (AMAP) with remaining time

For B., you run the mile only once and, with whatever time you have left in the 12 minute AMRAP, you complete as many body weight deadlifts as you can.

26 Jun 14

A.  EMOM 14
    odd: Close grip bench press (mod to heavy)
    even: DB bent over row 8-10 (mod to heavy)

B.  "Fran"
        21-15-9
        Thrusters (95/65)
         Pull-ups

25 Jun 14

A.  DL 6x3

B.  2 RFT @ 80-90%
      - 400m run
      - 10 G2OH 95/65
      - 20 pullups
      - 10 DL 95/65
      - 20 butterfly sit-ups
      - 10 SDHP 95/65
      - 20 HRPU

24 Jun 14

A. BS: 10 min to build to 5 rm

rest 3 min

B. BS: Complete As many REPS as possible (AMRAP) @ 70% of "A".

C: 2 sets (for reps)
     - 60 sec HRPU
     - 60 sec rest
     - 60 sec thruster 95/65
     - 60 sec rest
   right into
     2 set (for reps)
     - 60 sec front plank
     - 60 sec rest
     - 60 sec walking barbell lunge 95/65 (BS position)
     - 60 sec rest

23 Jun 14

A.  EMOM 12
     Odd:  3 strict press (95/65)
     Even: 5 push press (95/65)

B.  Barbara:
      5RFT:
      - 20 pull ups
      - 30 push ups
      - 40 sit ups
      - 50 air squats
    3 minute rest between each round.

20 Jun 14

A. EMOM 6
    - BS or FS 3 reps build each set

B.  EMOM 12
    - Odd: 12 sit ups
    - Even: 30m shuttle sprint

C.  AMRAP 10 @80-90%
    - 400M run
    - 10 pike pushups
    - 8 inverted rows

19 Jun 14

A.  Close grip bench press
      10,8,6,10,8,6

B.  AMRAP 12
     - 10 pullups
     - 10 no push up burpees
     - 8 pullups
     - 8 no push up burpees
     - 6 pullups
     - 6 no push up burpees
     - continue this pattern to 2 and 2


For A, close grip (16-18in) coming close to failure on second wave.

For B, if you make it all the way to 2 you start over at 10 and go back down until the 12 minutes are up.  You have to touch the pullup bar during the no push up burpees.

18 Jun 14

A. Snatch grip deadlifts: 6x2

B. 4 rounds of:
      30 second DB swing
      30 second burpees
      60 second break
    Rest 7 minutes
     4 rounds of:
       30 second DB swing
       30 second burpees
       60 second break

17 Jun 14

A. Back squat: 3x8-10

B. AMRAP 20

   - 200m run
   - 10 pike pushups
   - 15 med ball cleans(20/14)

16 Jun 14

A. Strength - Push press
      - 10,8,6,10,8,6

B. Half "Chelsea"

    - EMOM for 15
      - 3 pullups
      - 5 HR push ups
      - 7 squats

Part A is a wave scheme. Example weight would be 100x10, 110x8, 120x6, 105x10, 120x8, 135x6. The first wave is to gear up the nervous system and the second wave we are looking for increases.

Part B you have 1 minute to complete all reps (3,5,7) of all 3 exercises (pull ups, HR push ups, squats) and rest the remaining time of that minute continuing for 15 minutes

13 Jun 14

A. Front squats 5x5 (rest 3 minutes)

B. Teams of 3, 1 working at a time of:

    - 400 m run (together, 1 person must carry a 10# plate OH, may switch)

    - 100 wallballs (14# ball, 10# plate must be held overhead by a resting partner)

    - 100 TTB (10# plate must be held overhead by a resting partner)

    - 100 thrusters using 10# plate

    - 100 OH walking lunges 10# plate

    - 400m run (together, 1 person must carry a 10# plate OH, may switch)

12 Jun 14

A. Bench press 5x5

B. 5 RFT

    - 10 plate facing burpees
    - 15 goblet squats (moderate weight)
    - 20 two count mountain climbers

For burpees you place a plate in front of you, execute a burpee with your head towards the plate then jump over the plate.

11 Jun 14

A. Deadlifts 5x3 rest 90sec-2 min between each

B. Pull up ladder
       x2
       x4
       x6
       x8
       Last set: as many as possible (AMAP)
 
C. AMRAP 12
   10 deficit pushups using 45# plates
   10 steps OH walking lunges (15/25)
    200m run

For B, you complete each set of the pull ups every 1:15

10 Jun 14

A. 5x5 back squats

B. Run or row 1000m
Rest, then:

EMOM 12
MIN 1: 8-10 TTB
MIN 2: 10 burpees
MIN 3: 20 DUs
MIN 4: 2 wall walks
x3

9 Jun 14

A: Strict press 5x5

B: heavy Jackie
      50 SDHP (65/95)
      20 thrusters (65/95)
      25 SDHP (65/95)
      10 thrusters (65/95)

For "A" build to a heavy 5 and build on every set if able.
For "B" scale as needed but SDHP and thrusters must be same weight.

After A we will complete the WOD in separate groups. So after one group does B we will reset to bars and the next group starts. This is not a team effort thing but we only have 10 barbells so while waiting your turn, you can motivate the ones completing the WOD. However, it can be done with dumbbells but the SDHP and thrusters must still weight the same.

Saturday WOD

A. Romanian Deadlift 4x8-10, rest 2min

B. AMRAP 10
- 10 SDHP (65/45)
- 5 Burpee Broad Jump
- :30 Side Plank (rotate every set)

Rest 4min

C. AMRAP 10
- 5 supinated chin-ups
- 8 DB shoulder press (tough weight)
- :30 Front Plank

WOD

Strength
build to 3 rm on bench press

WOD
EMOM 10
odd: hand release push up (HRPU) 8/5
even: pull ups 5/3
rest 2
EMOM 10
odd: up/downs 6/4
even: inverted rows on barbell 6/4

The numbers are the reps for males/females

WOD

warmup
banded good mornings
air sqauts (slow down and hold)
walking lunges (slow move)

Strength
4 sets of 5-6 deadlifts (weight about 75% of 1rm)
 
WOD
10,9,8,7...1
renegade rows
"V" ups
200m run between each set

WOD

Vanguard today!!!

Warm up
empty barbell squats going into bottom position slowly
3 sets 10 walking lunges (slow and deliberate)
3 sets 10 air squats hold for 3 seconds in down position
3 sets 10 push ups

Strength
3 sets of 10 heavy back squats

WOD
5 minute AMRAP
5 T2B
10 DUs (30 SUs)
rest 3
5 minute AMRAP
10 walking lunges
15 burpees
rest 3
5 minute AMRAP
20 jumping lunges
10 HR push ups

WOD

Warm up
jog to end of road and back
light kb swings
KB rows
PVC pass throughs
swings, rows, and pass-throughs all 3 sets of 10

Strength
10 minutes to build to 3 rep max(rm) of strict overhead press

WOD
HELEN
3 RDS for time (RFT)
400m run
21 KB swing
12 pull ups

You'll break into groups to accomplish the 3rm of overhead press.  After that 10 minutes we will meet back at board to discuss WOD.