1 Apr 16

Yoga

31 Mar 16

Strength
3x5 push press

WOD
1 min ME row
1 min ME push ups
1 min ME SDHP (75/55)
1 min ME DB overhead press (35/25 in each hand)
1 min rest
x5 rounds

30 Mar 16

Strength
5x3 front squats

WOD
15-12-9-6-3
Thrusters (115/85)
Toes to bar

*you can do DB thrusters if there aren't enough bars

29 Mar 16

Strength
5x5 CGBP (build)

WOD
40 pull ups
35 kbs
30 box jumps
30 pull ups
25 kbs
20 box jumps
20 pull ups
15 kbs
10 box jumps
10 pull ups
5 kbs
1 box jump

28 Mar 16

Strength
5x5 DL (build each set to a heavy 5 without releasing the bar)

WOD
25-20-15-10-5
burpees
Weighted walking lunges (35/25 DB in each hand)

24 Mar 16

Strength
3x3 strict press
3x3 push press
3x3 push jerk

WOD
4 rounds
1 min max effort DB squat cleans
1 min max effort box jumps
1 min max effort pull ups
1 min rest

23 Mar 16

Strength
5x3 CGBP

WOD
18 min AMRAP
15 wb
10 owl steps (45/25)
30 dubs (3to1 singles)
12 db snatches

22 Mar 16

EMOM 20
One rep of heavy bear complex

1 rep Bear Complex is:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Each movement is done in sequence without releasing the bar even to reset grip.

21 Mar 16

15 minutes working on squat clean technique... Adding weight as needed

WOD
4 rounds
9 burpee pull ups
12 squat cleans

TCB night out

TCB night out on April 1st, 1830 and its Karaoke time again.  Come and enjoy everyone's company somewhere other than the gym and you don't even have to sing if you don't want.  Just enjoy the night with friends and family.  All are welcome.  Here's the address:
224 Oneil Ct # 10, Columbia, SC 29223

18 Mar 16

Yoga

17 Mar 16

Strength
5x5 DL

WOD
100 dubs
5 C&J 155/115
75 dubs
5 C&J 135/95
50 dubs
5 C&J 115/85

16 Mar 16

Strength
5x3 Push Press (build)

WOD
30 KBS
1 round of Cindy
25 KBS
2 rounds of Cindy
20 KBS
3 rounds of Cindy
15 KBS
4 rounds of Cindy
10 KBS
5 rounds of Cindy

15 Mar 16

Strength
5x3 BS (build to heavy 3)

WOD
For time
10 squat cleans (135/95)
20 TTB
10 burpee box jumps
20 TTB
10 thrusters (135/95)

*scale up or down as needed

14 Mar 16

10 min of 3 Rep bench press
Rest 5
Partner WOD
AMRAP 5
5 burpees
5 SDHP
Partner 1 does 5 burpees the burpees then partner 2 does SDHP, then partner 1 does SDHP, then partner 2 does burpees.  Continue this rotation for 5 minutes
Rest 5
AMRAP 5
5 snatches (partner 1 does 5 then partner 2)
Rest 5
AMRAP 5
5 C&J (partner 1 does 5 then partner 2)

*during the 10 minute bench everyone will do 3 bench press off and on for 10 minutes with minimal rest trying to get to muscle failure.  Build if possible only one partner working at a time during each AMRAP.

11 Mar 16

Yoga

10 Mar 15

Strength
5x5 seated DB press (build)

WOD
4 RFT
5 squat cleans
5 pullups
10 burpees
15 wallballs

9 Mar 16

Strength
5x5 FS (build)

WOD
400 m buy in
12 min amrap
10 thrusters (45/35)
5 burpees
10 abmat sit ups
5 TTB

8 Mar 16

5x3 DL ( start heavy and build on sets 2 and 5)

WOD
21-15-9
FS (95/65)
HRPU
wallballs

7 Mar 16

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

4 Mar 16

Yoga

3 Mar 16

Strength
5x5 DB bench press (4 sec decent + 1 sec hold)

WOD
100 dubs
10 burpee box jumps
10 DL (225/185)
90 dubs
9 burpee box jumps
9 DL
80 dubs
8 burpee box jumps
8 DL
70 dubs
7 burpee box jumps
7 DL
60 dubs
6 burpee Box jumps
6 DL

2 Mar 16

Strength
5x3 BS w/ 4 second descent and 1 second hold at bottom (build)

WOD
20 min AMRAP
10 pistols (L)
15 TTB
10 pistols (R)
15 push press (95/65)
200 m run