April 28- May3

This weeks warm up

5 min jump rope
10 toes to bar
20 overhead squats

Monday

Heavy lift

3x20 Back Squats
add 5-10% if you did 18-20 consecutive squats on each set last week.  Really push here try and get 20 pain is no excuse here.

"Nancy"

5 rnds
400 run
10 overhead squats 95/65

Tuesday

"Filthy Fifty"

Time
50 box jumps 24/20
50 jumping pull ups
50 kb swings 35/26
50 walking lunges
50 KTE
50 push press 45/35
50 good mornings 45/35
50 wall balls 20/14
50 burpees
50 double unders or 150 single

Wednesday

Heavy Lift

Death by clean at 80%
If you complete a round you must start the next do not give up every rep counts

 WOD

17 Min AMRAP
40 burpees
30 snatches 75/35
30 burpees
30 snatches 85/55
20 burpees
30 snatches 95/65
10 burpees
AMRAP snatch 115/75

Thur

OFF

 

Friday

Married Couple Competitive WOD

"Batman and Robin"
Partner A: 400 run
Partner B: AMRAP power cleans 135/95
Switch when partner returns from the run
Partner A: Run 400
Partner B: AMRAP back squat same weight
Partner A: Run 400
Partner B: double unders
Partner A: 400 run
Partner B: Burpees
 26 Minute Cap
Points:  1 point for every exercise complete accept burpees are 5 for one point and single unders are 3 for a point.  -.25 a point for every 10lbs reduced to the bar.  If you complete before the 26 minute cap add 5 points for every 30 seconds before cap you complete.

 

Saturday

"Justine"
Time
1 mile run
100 push ups
100 thrusters
100 wall balls
100 burpees
1 mile run

April 21-26

Monday

Strength

3x20 back squat
if you did 18-20 all three sets without a break add 5-10% 

WOD

8 min
.5 Mile Run        Stuart/Matt 1 mile run
Max rep deadlift 315/180/155/135
10 min
.5 mile run
Max rep power clean 205/195/110/105/90
12 Min
.5 mile run
Max rep overhead squats 135/75

Bryan Aten: .5 mile run, 315 deadlift, 195 powerclean, 135 overhead squat
Matt Levi: 1 mile run, 315 deadllift, 195 powerclean, 115 overhead squat
Stuart Stopoulos: 1 mile run, 315 deadlift, 195 powerclean, 135 overhead squat
Ambur Aten: .5 mile, 155 deadlift, 90 powerclean, 75 overhead squat
Justine Levi: .5 mile run, 135 deadlift, 90 powerclean, 75 overhead squat
Jaime Stopoulos: .5 mile run, 180 deadlift, 110 powercleans, 75 overhead squats
Carrie Dueck: .5 mile run, 135 deadlift, 75 powerclean, 65 overhead squat

Tuesday

WOD

"The way I like it"  (as requested by you)
Thank Matt for the squat cleans. He just can't get enough of them.
Buy in 20 squat cleans
800 run
30 overhead lunges
600 run
30 muscle ups or attempts
400 run
30 slam balls
600 run
30 overhead squats
800 run
50 double unders or 150 single
buy out 50 TTB

Wednesday

WODS

"Grace"
30 clean and jerks for time 
"Isabel"
30 snatches for time

Bryan Aten: 135
Matt Levi: 135
Stuart Stopoulos:135
Ambur Aten: 75, 65
Justine Levi: 75, 65
Jaime Stopoulos: 75
Carrie Dueck: 55

Thur

OFF

Friday

Strength

5x5 Deadlift

WOD

20 Deadlifts
400 run
20 kb swing
400 run
20 burpees
400 run
20 CTB pull ups
400 run
20 box jumps
20 squat cleans
400 run

Bryan Aten: 275,55,135
Matt Levi: 275, 55, 135
Stuart Stopoulos: 275,55,135
Pastor Dueck: 200, 45, 95
Ambur Aten: 155,35,65
Justine Levi: 135, 35, 65
Jaime Stopoulos: 155,35, 80
Carrie Dueck: 135, 25, 55
 

Saturday

10 Min AMRAP
500 row
Then AMRAP
10 snatchs 75/55
10 chest to bar pull ups

This should be light weights and fast.  Men 75, women 55

Monday

Warm Up

10 squats
200 run
10 squats
200 run

Heavy lift

This is a five week challenge begin at 50% of your max if you complete with no breaks add 5-10% next week
3x20 Back squats Begin a new set every 5 minutes
goal is unbroken sets of 20

WOD

4 rnds
400 run
5 burpee muscle ups

Tuesday

Warm-up

10 med ball cleans
10 sum deadlift highpulls
10 box jumps

Heavy Lift

3-3-3-3-3
Clean Pull (use heavy weight and build)

WOD

5 rnds
6 clean and jerk 135/95
6 muscle ups or 6 pull ups and 6 dips
  
50 burpees for time

Wednesday

Warm-up

800 run
20 wall balls

Heavy lift

10 min on the minute
6 squat cleans

WOD

"kelly"
400 m run
30 box jumps 24"/20"
30 wall balls 20/14

Friday

Warm-up

10 push ups
5 squats 50%
10 push Up
10 squats at 50 %
Build to squat

Heavy lift 

Find 1 rep max squat or do
5 sets of 3 at challenging weight if new

WOD

TEAMS OF TWO
1 mile run (400m switch)
100 pull ups (5 each)
100 wall balls (10 each)
100 burpees ( 1 each)
1 mile run (400m)

Sat

Warm up 

20 minutes choose two skills to work on

Heavy lift

20 min to build to heavy 1 rep snatch

WOD 

12 min
10 Power clean
100 m row
10 power cleans
200 m row
10 power cleans
300 m row
10 power cleans
400 m row
10 power cleans
500 meter row
10 power cleans
600 m row

Weights
Novice 80/55
intermediate 135/105
RX 155/120

April 6-12 Weekly workouts.

Monday April 7

Warm up

2 rnds
200 meter run
10 dowel overhead squats
5 medball cleans
5 pull ups
5 box jumps

Heavy Lift

5-5-3-3-3-1-1-1-1 
Hang Squat Clean

WOD

7 min AMRAP
100 m Sprint
5 burpees

Tuesday

Warm Up

10 min muscle up practice
Warm up
3 rounds
5 squat jumps
2 pull ups

WOD

3 rnds
10 front squats 185/105
10 CTB pull ups
50 burpees

5 rnds
500 m row
1 min rest

Wednesday

Warm up 

Run 800
5x5 50% deadlift

WOD

50-40-30-20-10
Wall Ball
15-12-9-6-3
Deadlift 275/155

3 rnds
20 toes to bar
20 good mornings

Thursday

OFF

Friday

Warm Up

15 partner hops
10 min clean progression practice focus on hip extension
5 min work on Something you hate

Heavy Lift
3-3-3-3-3
Front Squat
5-5-5-5-5
Bench press

WOD
20 min AMRAP
10 shouder press or Handstand push ups
20 pull ups
30 jumping alternating lunges

Saturday

Warm Up

30 KB swings
15 slam balls
15 Light deadlifts

Heavy Lift

2-2-2-1-1-1
Deadlifts

WOD

7 rnds
10 medball cleans
10 situps
5 burpee box jumps