Saturday

A. Power Snatch + OH Squat + Snatch

60, 70, 75, 80, 85, 90, 90%

B. 2 Power Clean + Jerk

60, 70, 75, 80, 80, 85, 85%

C. Snatch DL to knee, 3 sec pause, then 3 extensions

5x3 @75%

10am WOD

150 Kettle Bell Swings (70/53)*

  • Every break in the set, 50 Double Unders

Wilmot


Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.  He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.


6 Rounds:

50 Air Squats

25 Ring Dips

25 Minute CAP



Monday 5/13


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A. Every 2.5 for 5 rounds:

2 Turkish Get Ups + 8 Strict HSPU

B. 10 minute AMRAP:

15 Pullups

15 DB Push Press (35/25)

Endurance

Every 12 minutes for 3 rounds:

1. 1200m Run then Double Unders until 10 minutes

2. 1000m Run (knob hill) then Cal Row until 10 minutes

3. 800m Run the single Unders until 10 minute mark

Saturday

A. Power Snatch + OH Squat + Snatch

60, 70, 75, 80, 80, 85, 85%

B. Power Clean + Clean + Jerk

60, 70, 75, 80, 80, 85, 85%

C. Snatch DL to knee, 3 sec pause, then 3 extensions

5x3 @75%

10am WOD

Every 10 minutes for 3 rounds:

1. 80/60 Cal Row

40 Situps

2. 30 Strict Pullups

40 Situps

3. 50 Box Step Ups (50/35)

40 Situps

Omar


U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.


A. Every 2 minutes for 6 Rounds:

2 Front Squats + 2 Push Press

B. “Omar”

10 Thrusters (95/65)

15 Bar Facing Burpees

20 Thrusters

25 Bar Facing Burpees

30 Thrusters

35 Bar Facing Burpees

18 Minute CAP


Thursday


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A. Every 2 minutes for 5 minutes

Deadlift

8x60, 6x70, 5x75, 4x80, 3x85

B. 20 Minute AMRAP:

50m KB Farmer Carry (70’s/53’s)

300m Run

50m KB Farmer Carry

100 Double Unders


Just a couple of reminders with some gym-related housekeeping items:

  1. Please remember to put all your personal items in the back area with the exception of your water bottle. This means keys, phones, gym bags, jewelry etc

  2. Please remember to sign in. Once in awhile the system is down or one of the coaches is using the system and will sign you in. But please get in the habit of arriving to class a few minutes to get signed in

  3. If you lay on the ground with a sweaty bod, remember that someone in the next class is going to do burpees in that exact spot. Please remember to do a light mopping of any sweat you produce on the floor


Monday


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A. Every 2 minutes for 5 rounds:

Back Squat x 5

B. 3 Rounds:

16 Toes to Bar

8 Cleans (115/80)


Endurance

2 Rounds:

300 Single Unders

400m Run

Rest 2 minutes

100 Double Unders

400m Run

Rest 2 minutes

Saturday



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A. Power Snatch

(2x60, 2x70, 2x80) x3

B. Power Clean

(2x60, 2x70, 2x80) x3

C. Press

5x5


In Pairs:

100 Cal Row

80 Strict HSPU

100 Situps

80 KB Swings (53/35)

100 Med Ball Chest Passes (20/14)

10 Rope Climbs

Hortman


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45 Minute AMRAP:

800m Run

80 Air Squats

8 Muscle Ups*

*scaling options

1. 8 Bar Muscle Ups

2. 8 CtB Pullups + 8 Dips

3. 8 Pullups + 8 dips

4. 8 Ring Rows + 8 jumping dips

Thursday



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A. Every 2.5 for 5 minutes:

8 Good Mornings + 30s Hanging L Sit

B. Every 4 minutes for 4 rounds:

14 Box Steps ups (50/35)

14 Jumping Lunges (50/35)

14 DB Power Snatch (50/35)

*single DB for all movements

Monday


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A. Every 2.5 minutes for 5 rounds:

10 KB Walking Lunges (farmer carry style) + 8 Chin-Ups


B. 21-15-9

KB Swings (70/53)

Burpees

Rest 5 minutes

21-15-9

KB SumoDLHP (70/53)

Burpees


Endurance

2 Rounds:

5 Minutes of continuous Single Unders

Rest 1 minute

5 Minutes to Run 800m

Rest 1 minute

5 Minutes Moderate Row

Rest 1 minute

Saturday

A. 2 Muscle Snatch + 2 Oh Squats

5 sets, building from 50%

B. Snatch

3x60, 2x70, 1x75, 3x70, 2x75, 1x80. x2

C. 2 Power Clean + 1 Split Jerk

7 sets

60, 70, 75, 80, 80, 85, 85

10am WOD

Every 8 minutes for 4 rounds:

1. 800m Run

Max Rep Air Squats until 6 minutes

2. 1000m Row

Max Rep Pushups until 6 minutes