1-22-15

STRENGTH
16 min EMOM – 1 Clean and Jerk
4 @ 85%, 4 @ 90%, 2 @ 95%
1 min rest
10X1 @ 70% (70% reps are every 30 seconds and are all squat cleans)

CONDITIONING
Death by 10m
Start at 5
(yes this means we are running inside)

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1-21-15

wishSCAP Work
(3x)
10 Supine Pull-up (ring pull-ups with feet on a box, body is parallel)
20 Shoulder Shrug (choose your load, barbell in clean grip, arms straight and shrug shoulders)
30 Pull-apart

CONDITIONING
70 Wall Balls (20#-10’/14#-9′)
60 Russian KBS (53#/44#)
50 Burpees
40 Box Jumps (20″)
30 Pull-ups
20 OHS (95#/65#)

1-20-15

sucessSTRENGTH
Snatch 10 min EMOM
3 Position Snatch
1 from the High Hang
1 from the Pockets
1 from Mid Thigh
These are full Squat Snatch

CONDITIONING
15 min EMOM
1 Turkish Get Up each arm (53#/35#)
then max rep sit-up for remainder of the time

COACHES CHALLENGE – Barbell Sit-up (45#/35#)

1-19-15

1-19-15 schedThanks to all who provided input on tomorrows schedule. Based on the response we received we will hold classes at all of our regularly scheduled times except there will be no 6 pm class at the north gym.

STRENGTH
Front Squat 5×3

CONDITIONING
17-14-11-8-5
Deadlift (185#/135#)
Push-up (25#/15# – plate on back)

1-16-15 The Chief

“The Chief”
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

As many rounds as possible in 3:00 of:
3 Power Cleans, 135 pounds/95 pounds
6 Push ups
9 Air Squats
Rest 1:00. Repeat for a total of 5 rounds.

Compare your previous score HERE.

Jan 2015 - Chief

1-15-15

STRENGTH Snatch
(7x)
2 Hang Squat Snatch – reps should be touch and go, heavy, but perfect form
Every 75 seconds

CONDITIONING
50 down to 10 by 10’s
Russian KBS (70#/53#)
Double Unders

COACHES CHALLENGE
Men – 2-35# KB / Women 2-26# KB