Day 15

Rest Day

Sit by the pool or go for a hike or even better take a long nap

Day 14

James getting 3RM of 145lbs

Frankie with a 3RM of 145lbs!

Chris hitting a 3RM of 155lbs.

Brandon also gets a 3RM at 155lbs.

Bonnie working hard on her 3RM of 100lbs.

Snatch Skill Practice

OHS

3-3-3-3-3

Then

AQAP

3 Barbell Complex @ 25% 1RM DL

(1 Barbell Complex=6 reps each of deadlift, bent over row, hang clean, front squat, push press, back squat and finish w/ 6 push ups)

400M Run w/ 35lb/20lb KB or DB

50 Box Jumps (24)

400M Run w/ 35lb/20lb KB or DB

25 KB Swings (53/35)

200M Sprint

Day 13

James hits his 185lb push press pr!

Chris hits 185lb pr also!

Frankie wastes no time keeping up with everyone. He hits his push press pr at 240lb!

Push Press

1-1-1-1-1-1-1

Then

50 GHD Sit Ups

50 Back Extensions

Then

10 Hill Sprints

Day 12

Rest Day

Day 11

Brandon with his deadlift pr of 535lbs!!

Chris with a pr of 355lbs!

Bonnie fought for every inch of her 225lb pr! Kick ass!

James also hit a pr today of 365lbs! None of us were smart enough to get a picture!

Thanks James for taking all these awesome pictures!

Deadlift

1-1-1-1-1-1-1

Then

5 Rounds

200M Run

7 OHS (115/85)

7 Pull Ups

Day 10

Run 5K

Then

50 GHD Sit Ups

50 Back Extensions

Day 9

Back Squat

1-1-1-1-1-1-1

Today we find out everyone's 1RM on the back squat

Then

3 Rounds

10 Curtis P's (95/65)

(1 Curtis P= Hang Squat Clean-Lunge-Lunge-Push Press)

20 Box Jumps (24)

5 Burpees

100M Sprint

Day 8

Rest Day

Day 7

power snatch

7 x 3

then

21-15-9

thrusters 95/65

KB swings 53/35

C2BPU"s

400 meter run 

Day 6

Press

5x3

Push Press

5x5

Then

5 Rounds

500M Row

20 Burpees

400M Run

Day 5

Rest Day

Day 4

Rest Day

Our New Training Schedule Will Be:

Monday - Strength & Met Con

Tuesday - Olympic Lifts & Met Con

Wednesday - Rest Day

Thursday - Strength & Met Con

Friday - Heavy Met Con

Saturday - Strength & Met Con

Sunday - Rest Day

Day 3

Run 1 Mile

10 DL (275/185)

50 Box Jumps (24/20)

2 Muscle Ups

(If you can't do muscle ups do 16 Pull Ups & 16 Rings Dips)

50 Squats

Run 1 Mile

Then

Stretching for 10 Minutes

WOD Stats

Brandon (RX'D)

1st Mile-7:57 DL-9:15 BJ-12:46 MU-13:00 SQ-14:47 2nd Mile-24:41

Bonnie (RX'D)

1st Mile-8:56 DL-10:39 BJ-13:48 MU-14:48 SQ-16:31 2nd Mile-25:01

Chris (PU/RD)

1st Mile-7:53 DL-10:40 BJ-14:19 MU-21:15 SQ-22:45 2nd Mile-32:36

James (PU/RD/225)

1st Mile-9:31 DL-11:21 BJ-15:16 MU-21:36 SQ-23:39 2nd Mile-34:33

Mike (RX'D)

1st Mile-9:05 DL-12:03 BJ-16:27 MU-19:57 SQ-21:50 2nd Mile-31:25

Janeen (PU/BD/145)

1st Mile-8:30 DL-10:30 BJ-14:08 MU-16:21 SQ-18:13 2nd Mile-28:23

Shawn (PU/RD/225)

1st Mile-7:45 DL-9:52 BJ-13:23 MU-17:09 SQ-18:48 2nd Mile-28:23

John (PU/BD/205)

1st Mile-8:07 DL-9:38 BJ-14:39 MU-17:43 SQ-20:11 2nd Mile-30:51

Beth (PU-Skinny BB/BD/115)

1st Mile-10:02 DL-11:33 BJ-15:45 MU-18:38 SQ-20:45 2nd Mile-32:46

Rowdy (PU/BD/225)

1st Mile-7:40 DL-8:58 BJ-12:58 MU-16:40 SQ-19:18 2nd Mile-28:05

Day 2

2000M Row
800M Run
1000M Row
400M Run

Then
10 Minutes of Stretching

Then
50 GHD Sit Ups
50 Back Ext.

WOD Stats
Bonnie 21:26
Brandon 21:04
Rowdy 18:39
Chris 19:40
James 22:33
Shawn 19:54
Mike 20:11

Jesse 19:32

John 21:19

Day 1

50 CTBPU

Then

5 Power Snatch into OHS (95/65)

200M Farmer's Walk (106/70)

10 Cork Screws (5 each side)(45/25)

Then

10 Minutes Double Under Skill Practice

CTBPU Stats
Bonnie 8:29
Brandon 3:17
Chris 9:43
Mike 6:12
Shawn 12:03
Rowdy 9:58 (Regular Pull Ups)
Beth 10:00 (2 Skinny Black Bands)
Janeen DNT
AJ 8:20

WOD Stats
Brandon 36:46 (65/53/45)
Bonnie 24:25 (RX'D)
James 40:28 (65/44/25)
Mike 36:27 (65/53/25)
Chris 24:57 (65/53/25)
Shawn 27:42 (65/44/25)
Rowdy 23:48 (65/53/25)
Beth 24:24 (35/26/22)
AJ 31:50 (65/53/25)
Janeen 27:19 (45/26/25)