Upping the Ante

Prepare for Battle:

Back Squats

5-5-5-5-5

WOD:

For time:

800 meter run

10 HSPU

10 box jumps  36"/24"

400 meter run

20 pull ups

20 GHD sit ups

200 meter run

30 double unders

30 ring push ups

Thruck Fusters and Buck Furpees

Three rounds for time of:

400 meters run

15 dumbbell thrusters  35/25

15 burpees

Clean Ladder

12 minute AMRAP:

135lbs/85lbs Rxd

1 squat clean, 1 chest to bar pull up

2 squat cleans, 2 chest to bar pull ups

3 squat cleans, 3 chest to bar pull ups

and so on for the 12 minutes.

Your total score is the rep number you get to when the 12 minutes is up.

1K row for time/ 1 mile run for time

Prepare for Battle:

Deadlift practice

3x10 Deadlift

Work on your form. Make sure you address the bar, organize your core, tighten your posterior chain and drive through your heels.

WOD:

1000 meter row for time

rest 5 minutes

1 mile run for time

Eric's Birthday Chipper

For time

50 calorie row

25 push press  95/65 (Optional heavy 115/85)

50 sit ups

25 deadlifts  185/115 (Optional heavy 205/135)

50 pull ups

25 sumo deadlift high pulls  95/65

400 meter run (45lb sandbag or plate)

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Leader board WOD!

Leader board rules:

For those of you that want to compete for leader board, the rules are very simple. 1. A coach or designated person (by a coach) must watch and count every rep. 2. Every rep must be full range of motion. Don't get mad at a coach and argue when you get a 'no rep', just do it right and shut up. 3. Leader board workouts cannot be 'made up later'. If you miss that day, guess what? We will do it again another time. 4. The most important one. The leader board exists for one reason and one reason only, to make you a better athlete and improve your form. If you don't make the leader board, it's not the end of the world. Now, that being said, let's have some fun with it!

Hang Out for Strength Day

5-5-5-5-5

Hang power cleans

Finish 'Em Off:

Three rounds for time of:

10 toes to bar

15 seconds tuck hold

10 knees to elbows

One minute rest

Just because

For time:

100 squats

400 meter run

100 double unders

800 meter run

100 double unders

400 meter run

100 squats

"Randy"

Another leader board WOD. Same rules apply. To be considered for the board it must be confirmed by an approved Coach in the gym. Ashley is in charge while I'm training in Vegas.

75 power snatches for time

75/55

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.