SKILL
Shoulder press follow Wendler Program
WOD
EMOM for 12 min
1 Bear complex for each minute
RTG 155/95 RX 135/95
Friday 11/01/13
SKILL
Deadlift follow Wendler Program
WOD
Tabata
Work 20 seconds rest 10 seconds x 4 for each excercise
push ups
sit ups
pulls ups
squats
Deadlift follow Wendler Program
WOD
Tabata
Work 20 seconds rest 10 seconds x 4 for each excercise
push ups
sit ups
pulls ups
squats
Thursday 10/31/13
SKILL:
20 min to work on any skill you like
WOD:
7min AMRAP
10 hang clean
-RTG 135/95 RX 95/65
10 Box jumps
20 min to work on any skill you like
WOD:
7min AMRAP
10 hang clean
-RTG 135/95 RX 95/65
10 Box jumps
Wednesday 10/30/13
SKILL:
4 sets of 5 strict pull ups
( if easy add weight to feet)
If you are unable to do strict pulls ups ,
- jump to chin above bar and let yourself down
taking 3 to 5 seconds to return to full hang
(this is called a negative)
WOD:
3 RFT
Run 400m
20 Ring dips
20 OHS
- RTG 115/85 RX 95/65
4 sets of 5 strict pull ups
( if easy add weight to feet)
If you are unable to do strict pulls ups ,
- jump to chin above bar and let yourself down
taking 3 to 5 seconds to return to full hang
(this is called a negative)
WOD:
3 RFT
Run 400m
20 Ring dips
20 OHS
- RTG 115/85 RX 95/65
Tuesday 10/29/13
SKILL:
Bench press
follow Wendler program
WOD:
- Partner In teams of two, with only one partner working at a time,
complete three sets for max reps of:
2 Minutes of GTOH
- RTG 135/95 RX 95/65
2 Minutes of Wall balls
-20/14
2 Minutes of Kettlebell Swings
-53/35
2 Minutes of Burpees
2 Minutes of HSPU
Bench press
follow Wendler program
WOD:
- Partner In teams of two, with only one partner working at a time,
complete three sets for max reps of:
2 Minutes of GTOH
- RTG 135/95 RX 95/65
2 Minutes of Wall balls
-20/14
2 Minutes of Kettlebell Swings
-53/35
2 Minutes of Burpees
2 Minutes of HSPU
Monday 10/28/13
OUR SFC HALLOWEEN 5K+ IS AT 6 PM TONIGHT. We will not have a 6 or 7 Pm WOD
SKILL:
Back squat
follow Wendler program
WOD:
Holbrook – Hero WOD
Ten rounds of:
5 thrustes 115/80
10 pull ups
100 meter Sprint
Rest 1 minute
SKILL:
Back squat
follow Wendler program
WOD:
Holbrook – Hero WOD
Ten rounds of:
5 thrustes 115/80
10 pull ups
100 meter Sprint
Rest 1 minute
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion,
3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina,
was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked
his vehicle with an improvised explosive device. He is survived by his wife
Heather Holbrook and his parents Joan and James Holbrook.
Saturday 10/26/13
Sweat Factory Funday
Skill:
You will have 5 min to do each:
single and double unders unbroken,
highest amount of unbroken reps in each wins
(there is no male or female division)
WOD:
"Clean" Ladder Competition
We will have Clean ladder set just they are in the games
( with less weight of course).
All the bars will be set up with weights outside and you'll have 30 seconds to do 1 rep and move up to the next weight.
If you reach the max weight, do as many unbroken deadlifts you can do at that weight in case of a tie.
The mens division will be divided by weight (of the athlete)
185lb and under 186lb and up
115-125-135-145-155-165-175-185-195-205-215-225-235
The womens division will be divided by weight (of the athlete)
140lb and under 141 and over (of the athelete., just to make the weights fair)
45-55-65-75-85-95-105-115-125-135-145-155
We also will 1 Mile Run for time
Prizes will be awarded for each Competition
Skill:
You will have 5 min to do each:
single and double unders unbroken,
highest amount of unbroken reps in each wins
(there is no male or female division)
WOD:
"Clean" Ladder Competition
We will have Clean ladder set just they are in the games
( with less weight of course).
All the bars will be set up with weights outside and you'll have 30 seconds to do 1 rep and move up to the next weight.
If you reach the max weight, do as many unbroken deadlifts you can do at that weight in case of a tie.
The mens division will be divided by weight (of the athlete)
185lb and under 186lb and up
115-125-135-145-155-165-175-185-195-205-215-225-235
The womens division will be divided by weight (of the athlete)
140lb and under 141 and over (of the athelete., just to make the weights fair)
45-55-65-75-85-95-105-115-125-135-145-155
We also will 1 Mile Run for time
Prizes will be awarded for each Competition
Friday 10/25/13
SKILL:
Deadlift:
-follow Wendler program
WOD:
Tabata Time
8 sets of each exercise
( 20 seconds of work and 10 seconds of rest)
Wall balls
-/14 RTG 11'/10' line
Spartan push up
Slam ball
-20/10 RTG 50/20
Pull ups
Deadlift:
-follow Wendler program
WOD:
Tabata Time
8 sets of each exercise
( 20 seconds of work and 10 seconds of rest)
Wall balls
-/14 RTG 11'/10' line
Spartan push up
Slam ball
-20/10 RTG 50/20
Pull ups
Thursday 10/24/13
SKILL:
6min EMOM:
-alternating 1 min SU, 1 min DU
for the 6 min duration
WOD:
Run 800m
-20 ring dips
Run 400m
-40 Push Press
RTG 115/75 RX 95/65
Run 800m
6min EMOM:
-alternating 1 min SU, 1 min DU
for the 6 min duration
WOD:
Run 800m
-20 ring dips
Run 400m
-40 Push Press
RTG 115/75 RX 95/65
Run 800m
Wednesday 10/23/13
SKILL:
3 sets of
-15 V ups
-3 Turkish get ups on each side
WOD:
50 Cleans from the hang
- RTG 135/95 RX 115/85
-at the top of every minute do 5 burpee's
3 sets of
-15 V ups
-3 Turkish get ups on each side
WOD:
50 Cleans from the hang
- RTG 135/95 RX 115/85
-at the top of every minute do 5 burpee's
Tuesday 10/22/13
Skill:
Bench Press
-follow Wendler program
WOD:
4 min goblet squats with KB
- 53/35
3 min KBS
-53/35
2 min sumo deadlifts with KB
- 53/35
1 min KB snatch
-53/35
Bench Press
-follow Wendler program
WOD:
4 min goblet squats with KB
- 53/35
3 min KBS
-53/35
2 min sumo deadlifts with KB
- 53/35
1 min KB snatch
-53/35
Monday 10/21/13
SKILL:
Back Squat:
follow Wendler program
-RTG take 15 min to find 3 rep max in snatch balance
HERO WOD
"McGhee"
30 min AMRAP
5 deadlifts
-275/180
13 push ups
9 box jumps
-24/20
Back Squat:
follow Wendler program
-RTG take 15 min to find 3 rep max in snatch balance
HERO WOD
"McGhee"
30 min AMRAP
5 deadlifts
-275/180
13 push ups
9 box jumps
-24/20
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Pre-work out Nutrition
Pre-work out Meals vrs eating on an empty stomach
We are often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can be difficult, if not impossible, for many people. You’ll have to be up early to prepare breakfast, eat, allow adequate time for digestion and get to the gym for your training session. Even if you prepare food ahead of time, many people don’t have much of an appetite upon waking. Of course, this doesn’t just apply to people who train early in the morning. If you are coming to one of the evening workout sessions, it’s likely the last meal you had was lunch. 4 to 6 hours without food is enough to leave you in a partially fasted state which can negatively impact your ability to perform your best in the gym. Nonetheless, skipping meals isn’t a good idea and today I’ll discuss a few reasons why you should reconsider training on an empty tank.
A study published in the American Journal of Clinical Nutrition found that individuals who skipped breakfast had diminished insulin sensitivity as well as increased LDL cholesterol [1]. Insulin sensitivity is important for proper nutrient uptake and long-term health as severely impaired insulin sensitivity can result in insulin resistance which is a risk factor for cornary artery disease, stroke, and type 2 diabetes. High LDL cholesterol, or “bad” cholesterol, is a risk factor for arteriosclerosis, hypertension, stroke, as well as other cardiovascular health issues.
In addition to improving your long-term health, your athletic performance and body composition can be greatly improved with proper pre- and post-workout nutrition. In a study published in Medicine & Science in Sports & Exercise, researchers found that subjects who consumed a protein shake before and after resistance exercise experienced greater gains in lean body mass and increased 1RM strength over those who did not [2]. Another recently published study found that consumption of whey protein before heavy resistance training actually resulted in an increase in resting energy expenditure the day after training [3]. One group consumed protein only before their training sessions and the other group consumed an equivalent amount of only carbohydrates, the protein only group had significantly higher resting energy expenditures 24 hours after their training session. Furthermore, the American College of Sports Medicine has presented research that suggests pre-workout protein intake can be even more effective for recovery than a post-workout protein shake alone. In other words, consuming a proper pre-workout meal can help increase your strength, improve recovery, as well as boost the amount of calories you burn at rest for up to a day after training which can help facilitate reduced body fat and improved body composition.
Another study published in the Journal of Strength and Conditioning Research found that a placebo group had significantly higher levels of cortisol, myoglobin, and creatine phosphokinase (CPK) after exercise compared to those who consumed a protein and carbohydrate mixture [4]. High blood levels of myoglobin and CPK are most commonly indicative of muscle damage. Once myoglobin is in the bloodstream, it needs to be filtered by the kidneys. In severe cases, this can result in a condition known as rhabdomyolysis which can lead to acute kidney failure. This suggests that consuming some protein and carbohydrate prior to your training session can reduce the amount of muscle damage caused by intense exercise. As a result, this will allow for more intense training sessions and less recovery time needed between training days.
If you find yourself heading to training sessions on an empty stomach, I recommend consuming either a solid pre-workout meal of protein and carbohydrates 30 to 60 minutes prior to your workout or a protein shake 15 to 30 minutes prior. If you prefer training in a fasted state, I still recommend consuming some quality protein as soon as possible after your workout in order to improve recovery. An easy way to get pre- and post-workout meals is to simply drink half a protein shake before you train and the remainder immediately after. Keep in mind, pre-workout supplementation can be highly variable between people so I recommend experimenting to see what works best for you. Combined with a good nutritional plan, you’ll recover faster, get stronger, and be leaner. If you aren’t sure on how to implement this approach into your current training, feel free to schedule a consultation with one of your Sweat Factory Coaches.
We are often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can be difficult, if not impossible, for many people. You’ll have to be up early to prepare breakfast, eat, allow adequate time for digestion and get to the gym for your training session. Even if you prepare food ahead of time, many people don’t have much of an appetite upon waking. Of course, this doesn’t just apply to people who train early in the morning. If you are coming to one of the evening workout sessions, it’s likely the last meal you had was lunch. 4 to 6 hours without food is enough to leave you in a partially fasted state which can negatively impact your ability to perform your best in the gym. Nonetheless, skipping meals isn’t a good idea and today I’ll discuss a few reasons why you should reconsider training on an empty tank.
A study published in the American Journal of Clinical Nutrition found that individuals who skipped breakfast had diminished insulin sensitivity as well as increased LDL cholesterol [1]. Insulin sensitivity is important for proper nutrient uptake and long-term health as severely impaired insulin sensitivity can result in insulin resistance which is a risk factor for cornary artery disease, stroke, and type 2 diabetes. High LDL cholesterol, or “bad” cholesterol, is a risk factor for arteriosclerosis, hypertension, stroke, as well as other cardiovascular health issues.
In addition to improving your long-term health, your athletic performance and body composition can be greatly improved with proper pre- and post-workout nutrition. In a study published in Medicine & Science in Sports & Exercise, researchers found that subjects who consumed a protein shake before and after resistance exercise experienced greater gains in lean body mass and increased 1RM strength over those who did not [2]. Another recently published study found that consumption of whey protein before heavy resistance training actually resulted in an increase in resting energy expenditure the day after training [3]. One group consumed protein only before their training sessions and the other group consumed an equivalent amount of only carbohydrates, the protein only group had significantly higher resting energy expenditures 24 hours after their training session. Furthermore, the American College of Sports Medicine has presented research that suggests pre-workout protein intake can be even more effective for recovery than a post-workout protein shake alone. In other words, consuming a proper pre-workout meal can help increase your strength, improve recovery, as well as boost the amount of calories you burn at rest for up to a day after training which can help facilitate reduced body fat and improved body composition.
Another study published in the Journal of Strength and Conditioning Research found that a placebo group had significantly higher levels of cortisol, myoglobin, and creatine phosphokinase (CPK) after exercise compared to those who consumed a protein and carbohydrate mixture [4]. High blood levels of myoglobin and CPK are most commonly indicative of muscle damage. Once myoglobin is in the bloodstream, it needs to be filtered by the kidneys. In severe cases, this can result in a condition known as rhabdomyolysis which can lead to acute kidney failure. This suggests that consuming some protein and carbohydrate prior to your training session can reduce the amount of muscle damage caused by intense exercise. As a result, this will allow for more intense training sessions and less recovery time needed between training days.
If you find yourself heading to training sessions on an empty stomach, I recommend consuming either a solid pre-workout meal of protein and carbohydrates 30 to 60 minutes prior to your workout or a protein shake 15 to 30 minutes prior. If you prefer training in a fasted state, I still recommend consuming some quality protein as soon as possible after your workout in order to improve recovery. An easy way to get pre- and post-workout meals is to simply drink half a protein shake before you train and the remainder immediately after. Keep in mind, pre-workout supplementation can be highly variable between people so I recommend experimenting to see what works best for you. Combined with a good nutritional plan, you’ll recover faster, get stronger, and be leaner. If you aren’t sure on how to implement this approach into your current training, feel free to schedule a consultation with one of your Sweat Factory Coaches.
Breaking the Mental Barrier
Breaking the Mental Barrier
Written by Josh Bridges
The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The strong learn how to handle and control their mind when it starts to rant, rave and tell them to stop what they’re doing. The weak let it take over and OWN them.
Is it possible to develop strategies to break your mental barrier? Absolutely. I prevent this little boss in my head from taking over in a couple of ways.
-One more rep.
When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar,” you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.
-Small Goals.
When I am in the middle of a workout, I always have small goals in my head. Small goals add up to big goals. For example, if my workout calls for 30 heavy thrusters, my first goal might just be to get to 5 thrusters. When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “one more rep,” and then do it again. After a few “one more rep” goals, I am at 16 or 20 . . . and all of a sudden I might be close enough to 30 to either take a quick break and knock out the rest in one set, or even finish it off by chipping away on more rep at a time.
-Break through that wall.
My old wrestling coach used to yell at us when he saw us start to break mentally, “Break through that wall, it’s the only way to get strong.” He would say it over and over again. We would barely be able to stand up on the mat, but we never wanted to lose the mental battle, so we would fight and fight until we physically could not stand any longer. That became so deeply ingrained that now when things get rough I can still hear his voice yelling “Break through that wall.”
Your body can handle more than your mind thinks it can. Don’t let that little boss in your head beat you; go out there and show it that you are the boss!
Written by Josh Bridges
The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The strong learn how to handle and control their mind when it starts to rant, rave and tell them to stop what they’re doing. The weak let it take over and OWN them.
Is it possible to develop strategies to break your mental barrier? Absolutely. I prevent this little boss in my head from taking over in a couple of ways.
-One more rep.
When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar,” you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.
-Small Goals.
When I am in the middle of a workout, I always have small goals in my head. Small goals add up to big goals. For example, if my workout calls for 30 heavy thrusters, my first goal might just be to get to 5 thrusters. When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “one more rep,” and then do it again. After a few “one more rep” goals, I am at 16 or 20 . . . and all of a sudden I might be close enough to 30 to either take a quick break and knock out the rest in one set, or even finish it off by chipping away on more rep at a time.
-Break through that wall.
My old wrestling coach used to yell at us when he saw us start to break mentally, “Break through that wall, it’s the only way to get strong.” He would say it over and over again. We would barely be able to stand up on the mat, but we never wanted to lose the mental battle, so we would fight and fight until we physically could not stand any longer. That became so deeply ingrained that now when things get rough I can still hear his voice yelling “Break through that wall.”
Your body can handle more than your mind thinks it can. Don’t let that little boss in your head beat you; go out there and show it that you are the boss!
Friday 10/18/13
SKILL:
Deadlifts: using Wendler program
WOD:
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Push Press
-RTG135/95 RX 115/85
Kettlebell Swings
-RTG 70/53 RX 53/35
Push-Ups
Sit-Ups
Thursday 10/17/13 Tracy's WOD
SKILL:
3x3 Turkish get ups on each side
WOD: Members WOD Day
Tracy's WOD
3RFT
Squat clean from each position
1,2.3 RTG 155/115 RX 135/95
10 Alternating slam ball/wall ball
-(5 each) 20/10
5 OHS RTG 115/85 RX 95/65
-(change weight from cleans)
10 step ups with weight
45/25 alternating legs
Wednesday 10/16/13
SKILL:
400M jog
6x100M start at 50% build to 90% by half way and decelerate last 20 M
WOD:
12 min AMRAP
20 DU or 200 SU
20 V Ups
20 HRPU
Tuesday 10/15/13
Tuesday 10/15/13
SKILL:
Bench Press
10@40%, 5@50%, 5@60%,
5@65%, 5@75%, 5@85%
WOD:
10,9,8,7,6,5,4,3,2,1
Thrusters
RTG 135/95 RX 115/85
1,2,3,4,5,6,7,8,9,10
Box jumps
RTG 30/24 RX 24/20
SKILL:
Bench Press
10@40%, 5@50%, 5@60%,
5@65%, 5@75%, 5@85%
WOD:
10,9,8,7,6,5,4,3,2,1
Thrusters
RTG 135/95 RX 115/85
1,2,3,4,5,6,7,8,9,10
Box jumps
RTG 30/24 RX 24/20
Monday 10/14/13
Monday 10/14/13
SKILL:|
Back Squats
10@40%, 5@50%, 5@60%,
5@65%, 5@75%, 5@85%
RTG:
EMOM 10min
Power Clean x 2 reps @ 80-85% of 1-RM Clean
WOD:
"Mary"
20 min AMRAP
5 Handstand push ups
10 pistols ( 5 each leg)
15 pull ups
SKILL:|
Back Squats
10@40%, 5@50%, 5@60%,
5@65%, 5@75%, 5@85%
RTG:
EMOM 10min
Power Clean x 2 reps @ 80-85% of 1-RM Clean
WOD:
"Mary"
20 min AMRAP
5 Handstand push ups
10 pistols ( 5 each leg)
15 pull ups
Saturday 10/12/13
Saturday 10/12/13
Each person will be given a name of a Firefighter and their story before you begin. You will be doing everything in this WOD in his honor.
19 Tire Flips (each Partner)
Jump Over 4 Ft Wall
Keiser Sled ( Partner 1 goes one length of sled and P-2 returns then repeat)
5 Pull Ups (each partner)
185 Pd Dummy Drag 120 Ft. ( down and back in the Engine Bay, with a rope attached to pull with. Partners can drag same dummy together)
Run to Tower
Both partners With High Rise Hose Pack on shoulder climb stairs to 3 Rd Floor**
Put Pack Down and Hoist rolled hose line from ground to 3rd floor and back down. (we have a lighter weight for females)
Return pack to shoulder and continue up stairs to 7th story
19 Push Ups at the top of the Tower of Glory!
Ring the Bell in honor of the Firefighter you are WODing for.
Each person will be given a name of a Firefighter and their story before you begin. You will be doing everything in this WOD in his honor.
This is a partner WOD but you can do it Solo also
75 ft. Charged Hose Line Pull ( Can have both partners on same hose)
19 Tire Flips (each Partner)
Jump Over 4 Ft Wall
Keiser Sled ( Partner 1 goes one length of sled and P-2 returns then repeat)
5 Pull Ups (each partner)
185 Pd Dummy Drag 120 Ft. ( down and back in the Engine Bay, with a rope attached to pull with. Partners can drag same dummy together)
Run to Tower
Both partners With High Rise Hose Pack on shoulder climb stairs to 3 Rd Floor**
Put Pack Down and Hoist rolled hose line from ground to 3rd floor and back down. (we have a lighter weight for females)
Return pack to shoulder and continue up stairs to 7th story
19 Push Ups at the top of the Tower of Glory!
Ring the Bell in honor of the Firefighter you are WODing for.
We will be in Tavares at the Lake Technical Institute for Public saftey and will have no WODs in the Box.
1565 Lane PArk Cut Off Rd
Tavares, Fl
Friday 10/11/13
Friday 10/11/13
SKILL:
EMOM for 10 min
-1min single unders (SU)
8min AMRAP
5 hang snatch
SKILL:
EMOM for 10 min
-1min single unders (SU)
1min double unders (DU)
follow sequence for 10 min
WOD:
WOD:
8min AMRAP
5 hang snatch
- RTG 115/85 RX 95/65
10 ring dips
10 ring dips
Thursday 10/10/13
Thursday 10/10/13
Skill:
Dead Lifts
3 x 5 starting at 50%
-increasing to 70%
Immediately after each set pull
sled 50M 90/45
WOD:
5 RFT
7 Push Presses
-Rx 115/85 RTG 135/95
7 Back Squats
-Rx 115/85 RTG 135/95
400 M. Run
Skill:
Dead Lifts
3 x 5 starting at 50%
-increasing to 70%
Immediately after each set pull
sled 50M 90/45
WOD:
5 RFT
7 Push Presses
-Rx 115/85 RTG 135/95
7 Back Squats
-Rx 115/85 RTG 135/95
400 M. Run
Wednesday 10/09/13
Wednesday 10/09/13
Skill:
EMOM for 7 Minutes
3 strict Pull Ups
( If 3 is easy add a dumbell to feet.)
If unable to do a strict Pull Up then
do 3 negatives. ( Jump to bar & Pull
until chin is above bar and
let yourself down as slow
as possible.
WOD:
EMOM add one Rep to each exercise
every minute until you are unable to
complete all reps within that minute
5 Russian Kettlebell swings
-53/35
5 Goblet SQuats
-53/35
Tuesday 10/08/13
Tuesday 10/08/13
Skill:
Cleans from Hang Position
5 X 5
Review Technique for
Sumo Dead Lifts
WOD:
4 RFT
400 M. Sand Bag Carry
-45/25
15 Sumo Dead Lifts
-Rx 95/65 RTG 115/85
10 Burpees
Skill:
Cleans from Hang Position
5 X 5
Review Technique for
Sumo Dead Lifts
WOD:
4 RFT
400 M. Sand Bag Carry
-45/25
15 Sumo Dead Lifts
-Rx 95/65 RTG 115/85
10 Burpees
Monday 10/07/13
Monday 10/07/13
Skill:
Back Squats
2 Warm up Sets
2 sets of bodyweight to failure, then immediately
drop 50lb & do another set to failure
If you can not do your body weight
do a weight you can at least 10 Reps of
WOD: Benchmark Monday
Lynne
5 RFT
Max Reps for each exercise
*Bench Press -your body weight
*Pull Ups
*30 minute Cap*
Skill:
Back Squats
2 Warm up Sets
2 sets of bodyweight to failure, then immediately
drop 50lb & do another set to failure
If you can not do your body weight
do a weight you can at least 10 Reps of
WOD: Benchmark Monday
Lynne
5 RFT
Max Reps for each exercise
*Bench Press -your body weight
*Pull Ups
*30 minute Cap*
Saturday 10/05/13
Saturday 10/05/13
Skill:
4 50 M. Sled Pulls
-95/45
WOD:
4 Min. AMRAP
15 Thrusters 95/65
15 Pull Ups
Skill:
4 50 M. Sled Pulls
-95/45
WOD:
4 Min. AMRAP
15 Thrusters 95/65
15 Pull Ups
Friday 10/04/13
Friday 10/04/13
SKILL:
-Shoulder press work up
to 3 rep max 3x3
-RTG 15 min to work to
1 rep max on snatch balance
WOD:
-1 mile warm up
Six sets of:
-100 Yard Accelerations
-Starting at roughly 60%,
build every 10-15 yards
until you reach 90%,
and then slowly begin to taper back
down in the last 30-40 yards)
-Rest 90 seconds
Run 400 Meters @ 80%
-Rest 60 seconds
Run 400 Meters @ 75%
-Rest 60 seconds
Run 400 Meters @ 70%
Thursday 10/03/13
Thursday 10/03/13
Skill:
-GHD Abs 3x15
-plank 4x1 min
-technique for thrusters
RTG add weight to all skill exercises
WOD:
7min AMRAP
-10 Thrusters
-RTG 115/85 RX 95/65
-10 Burpees
Wednesday 10/02/13
Wednesday 10/02/13
Skill:
Deadlifts 5x5
-RTG- 15 min to work up to
-1 rep max for cleans
-ALL: technique for GTOH
WOD:
-4 min wallballs 20/14
-3 min GTOH
-RTG 115/85 RX 95/65
-2 min box jumps
-RTG 30/24 RX 24/20
-1 min pull ups
-RTG chest to bar
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