Saturday, 30 July 2010

Cal doing Muscle-Ups at sunset

Skill Work:
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3

Strength:
Push Press - Set a new 1 Rep Max

WOD:
6 rounds for time of:
- Run 400 meters
- 25 Burpees

Post weights and time to comments.

Friday, 30 July 2010

Soldiers from the 173rd Airborne Brigade Combat Team fire an FGM-148 Javelin anti-tank guided missile

Skill Work:
Snatch Balance - Heavy Single
Snatch Deadlift - 105% x 3 x 2

Strength:
Deadlift (w/ Chains) - Set a new 1 Rep Max

WOD:
Sprints:
10 x 100 meters

Rest approximately 2-3 minutes between reps.

Post weights and splits to comments.

Friday, 23 July 2010

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Deadlift (w/ Chains) - Set a new 3 Rep Max

WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.

Post weights and splits to comments.

Saturday, 10 July 2010

U.S. Coast Guard Search and Rescue swimmer enters the water

Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single

Strength:
Split Jerk - Heavy Single

WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
(Compare to 7 December 2009)

Post weights and time to comments.

Tuesday, 22 June 2010

Name this SEAL and tell us his story...post in comments.

Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

Strength:

Bench Press (w/ Chains) - Set a new 3 Rep Max

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 23 March 2010)

NOTE: This is a deliberately low(er) volume week. I would recommend you take heed. ;-)

Post weights and time to comments.

Monday, 21 June 2010

Skill Work:
Muscle Snatch - Heavy Single
Snatch Balance - Heavy Single

Strength:

Box Squat (w/ Bands) - Set a new 3 Rep Max

WOD:
21-15-9
- Deadlifts, 225 lbs
- Pull-ups

Post weights and time to comments.

Saturday, 19 June 2010

Corporal Stephen Bouzane, member of the Third Battalion, Princess Patricia's Canadian Light Infantry, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. Read more HERE.

Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3

Strength:
Push Press - Set a new 5 Rep Max

WOD:
"Stephen"
For time:
30-25-20-15-10-5 rep rounds of:
- GHD sit-up
- Back extension
- Knees to elbow
- Stiff Legged Deadlift, 95 lbs

Post weights and time to comments.

Tuesday, 8 June 2010

Skill Work:

- Overhead Squat - 75% x 2 x 2

- Snatch Balance - 75% x 3 x 2

- Snatch - 80% x 1 x 3

Strength:

Close Grip Bench Press - Set a new 3 Rep Max

WOD:

"Death by Pullup"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Monday, 31 May 2010

Memorial Day - A day to remember our Fallen

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Back Squat (w/ Chains) - Set a new 5 Rep Max

WOD:

"Heavy Michael"

***With a 20-lbs Weight Vest***

3 Rounds for Time:

- Run 800 meters

- 50 Back Extensions

- 50 Sit-ups

(Compare to 29 April 2009)

Post weights and time to comments.

Monday, 17 May 2010

A USMC Scout Sniper throwing big lead down range

Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max

WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups
(Compare to 17 April 2009)

Post weights and time to comments.

Monday, 12 April 2010

Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

Strength:
Back Squat (w/ Bands) - Find your 3 Rep Max

WOD:
Tabata Front Squats, 95 lbs

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Total time for the workout is 4 minutes. Tabata score is the combined total reps for all 8 rounds.

Post weights and results to comments.

Saturday, 10 April 2010

Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single

Strength:
Shoulder Press (w/ Bands) - Find your 5 Rep Max

WOD:
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 165 lbs
- 10 Ring Dips
- 15 Box Jumps, 24"
(Compare to 28 June 2009)

Post weights and number of rounds to comments.

Friday, 2 April 2010

Skill Work:
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3

Strength:
Deadlift (Feet elevated 2") - Find your 1 Rep Max

WOD:
Sprints
10x 100 meters
Rest 2-3 minutes between efforts.

Post weights and splits to comments.

Monday, 22 March 2010

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Box Squat (w/ Chains) - Find your 3 Rep Max

WOD:
(Courtesy of Strong Island S&C)
12 min AMRAP
- 15 Squat Jumps
- 5 Hang Power Cleans, 135 lbs
- 5 Thrusters, 135 lbs

Post weights and time to comments.

Friday, 5 March 2010

Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3

Strength:
Deadlift (w/ Chains) - Set a new 3 Rep Max

WOD:
3 Rounds for Time:
- Run 400 meters
- 15 Deadlifts, Bodyweight
- 20 Box Jumps, 24"
(Compare to 5 July 2009)

Post weights and time to comments.

Monday, 1 March 2010

Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single

Strength:
Back Squat (w/ Chains) - Find your 3 Rep Max

WOD:
Three rounds for reps of:
- 1 min, Wall ball shots, 20 lbs
- 1 min, Towel Pull-ups
- Run 400m
- Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post weights, total reps for each exercise, and run times to comments.

Monday, 22 February 2010

Skill Work:
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3

Strength:
Back Squat (w/ Chains) - 5 Rep Max

WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
(Compare to 1 January 2010)

Post weights and number of rounds to comments.

Saturday, 13 February 2010

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Push Press - Set a new 3 Rep Max

WOD:
5 Rounds:
- 5 Handstand Push-ups
- 10 Power Cleans, 135 lbs
- 15 Front Squats, 135 lbs
- 20 Pull-ups
Rest 2:00 between rounds

Post weights and time to comments.

Monday, 1 February 2010

Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

Strength:
Box Squat (w/ Bands) - Set a new 5 Rep Max

WOD:
"Death by Pullup"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Tuesday, 26 January 2010

Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3

Strength:
Bench Press - Set a new 1 Rep Max

WOD:
"10 minutes of...KB"
As many reps as possible in 10 minutes:
- Kettlebell Swings, 1.5 pood (or 55 lbs DB)

You may not rest the 'bell on the ground or your body. The only rest is done while holding the 'bell by the handle in one or both hands. The event ends when you put down the 'bell or place it on any support surface. If you stop before the 10 minutes are up, the penalty is 10 burpees for every 30 seconds - rounding down - of uncompleted time (i.e., if you stop at 6:45 the penalty would be a total of 70 burpees: 10 for 6:30-7 and 60 for 7-10)

Post weights and results, including penalties, to comments.