Monday 7.15.19

Practice

Strength

A. Back Squat 

4 x 4 @ 85% 

Rest 90 seconds between sets 


Conditioning

B.  EMOM for 15 mins:

1. 12 Front Rack Reverse Lunges 135/95

2. 20 (10 each side) Dumbbell Snatches 50/35

3. 30 Meter Bear Crawl 


C. Accessory 

Chest 

3 x 10 DB Bench Press As heavy as you can go for 10 Reps

  • Super set with 10 Banded Push Ups 

3 x 10 DB Chest Flys (med) 

Triceps

3 x 15 Supine Tricep Ext. 

w/ superset burnout banded tricep push downs

3 x 10 AHAP Floor Press w/barbell

Friday 7.12.19

Practice 

Strength

A.  Clean Complex 

 Hang Clean(below Knee) +Tempo Descent to ground 5 seconds(eccentric) + Tempo Clean (4 seconds, Concentric) + Clean 

1 + 1 + 1 + 1  x 5 @ 65%

(focus on proper positions and technique) 

Rest 90 seconds b/t sets 

Conditioning

B. 4 Sets AFAP  

 200m Run 

10 Unbroken TnG Cleans 95/65 

10 Shoot Throughs W/box or parallete 

5 Strict HSPU  or 7 Strict Seated Presses 

1 leglesss rope climb 

Rest 2 mins 

C. Accessory

Biceps 

 Easy Bar Curls 

3 x 10 wide

3 x 10 close grip

Preacher Curls 

3 x 15 

Chin ups

3 x max reps

Thursday 7.11.19

Practice 

Strength

A.  SnatchComplex 

 Hang Snatch(below Knee) +Tempo Descent to ground 5 seconds(eccentric) + Tempo snatch (4 seconds, Concentric) + Snatch 

5 sets:

1 + 1 + 1 + 1  x @ 60%

(focus on proper positions and technique) 

Rest 90 seconds b/t sets 

Conditioning

B.  AMRAP 15 mins:

10/7 Cal bike  

5 Snatches 95/65

10 Box Jumps 30/24

C. Accessory 

Upper Back 

Wide Grip Strict Pull Ups 

  • 3 x Max reps 

Pendlay Row

  • Snatch Grip 

    • 2 x 10 

  • Clean grip 

    • 2 x 10 

Dumbbell Pull Over 

  • 4 x 10 reps 

Wednesday 7.10.19

Mental Toughness

“Smiley”

Complete

Buy in:

1987 Meter Row

Then

7 Rounds:

8 Thrusters 135/85

8 CTB Pull ups

8 Burpee over Barbell (bar facing)

8 Toes to bar

Buy out:

2019 Meter Row

(45 min cap )

Deputy Carlos (Smiley) Ramirez, 32, of Boerne, TX was called to Heaven on the 2nd day of July 2019, while on duty.

He is survived by his beautiful wife Jessica, son Alex, daughter Ava, sister Margaret, mother Esther, father Alejo, and many nieces, nephews, extended friends and family, to include military and law enforcement.

We will be honoring Deputy Ramirez’s life by making this a Community Hero WOD for anyone that would like to join. Hope to see you there!

Friday 7.5.19

Reminder: 8am class only today!!!

Competition

For time:

Partner WOD

250 Russian KB Swings 53/35

150 Abmat Sit Ups

150 Push Ups

150 Ring Rows

*** One Partner Starts Chipper, other partner will complete 10 Cals on Bike.  Once calories on bike are complete partners will switch and continue where the other left off.

Thursday 7.4.19

REMINDER: Only 8am class today and tomorrow the 5th. See you there! Happy 4th of July!

Practice

“Deck of Death” 

Hearts- Dumbbell Burpees 50/35 (no overhead) 

Spades- Power Clean and Overhead 135/95

Diamonds- Front Squats 135/95

Clubs- Toes to Bar 

Ace- 200m Prowler 25’s/15’s

Joker- Double next card

30 Min Cap

Tuesday 7.2.19

Practice

Strength

A. Deadlift

5 x 5 Reps @ 75%

Conditioning

B. AMRAP 15  mins:

20 American KB Swings 53/35

15 KB Cleans (full squat, can be from the ground)

100m Run w/KB

C. Accessory

Abs

Weighted Sit Ups

4 x 15 (increase weight each set)

  • Superset w/ 90 Second Weighted Plank

GHD Russian Twist (advanced) or Regular Russian Twist

4 x 20

Super set w/ 90 second side plank each side

3 x 10 (each side) Paloff Press 5 second tempo in and out

Monday 7.1.19

Practice

Strength

A. Back Squat

5 x 5 @ 80%

Rest 90 seconds between sets

Conditioning

B. 4 Sets AFAP:

10 Unbroken Thrusters 115/85

*10 Unbroken Pull Ups

*5 Unbroken Toes to Bar

**500/400 Watts + for 30 Seconds

* Goal is to stay on pull bar for Pull ups and Toes to bar

**time doesn’t start until watts reach 600+/500+ watts, then the goal is to hold for 30 seconds

Rest 2 mins between sets.

C. Accessory

Chest

3 x 10 DB Bench Press As heavy as you can go for 10 Reps

  • Super set with 10 Banded Push Ups

3 x 10 DB Chest Flys (med)

Triceps

3 x 15 Supine Tricep Ext.

w/ superset burnout banded tricep push downs

3 x 10 (each side) Tricep Kickbacks

Friday 6.28.19

Competition

A.   For time:

40 Kettlebell deadlifts 45/25

20 Double  Kettlebell Snatches

30 Kettlebell Walking Lunges (Kettlebell in hang)

20 Double kettlebell Snatches

20 Double Kettlebell power Cleans

20 Double  Kettlebell Snatches

10 Turkish get ups

20  Double Kettlebell Snatches

Thursday 6.27.19

Practice

Strength

A.  Clean Complex

Power Position Clean + Hang Clean (below Knee) + Clean

1 + 1 + 1 x 7 @ 70%

(focus on proper positions and technique)

Rest 90 seconds b/t sets

Conditioning:

B. 3 Rounds:

30 med ball Cleans

10 CTB Pull UPs

50 Mountain climbers

C. Accessory

Upper Back

Heavy Prone Rows w/ Barbell

3 x 7 reps @ AHAP

  • Super set with 20 reps @ lighter weight

Dumbbell Rows

3 x 10 (each side)

Lower Back

Weighted GHD Back Ext + Bodyweight Superman Hold on last rep

3 x 10

Good Mornings

3 x 10 (light to med)

Wednesday 6.26.19

Practice  

Strength

A.  SnatchComplex

Power Position Snatch+ Hang Snatch(below Knee) + Snatch

1 + 1 + 1 x 7 @ 65%

(focus on proper positions and technique)

Rest 90 seconds b/t sets

Conditioning

B. For time:

1000m Row

20 Power  Snatches 95/65 or 40-50% of 1RM

20 Toes to bar

20 Barbell Jumping Squats

500m Row

30 Overhead Squats

30 V- Ups

**30 Unbroken Jumping Split Lunges

  • If you break your split lunges complete 15 burpees then continue, every break complete penalty

**16 min time cap

Friday 6.21.19

Practice

A. Skill

Ring Muscle Ups

Spend 10-15 mins

B. Conditioning:

AMRAP 5 mins:

10 Front Squats 95/65

10 Box Jumps 30/24

Rest 1 min

AMRAP 5 mins

7 Push Press 115/85

5  Burpee pull ups

Rest 1 min

AMRAP 5 Mins

5 Thrusters 135/85

7 Cal Bike

Rest 1 min

AMRAP 5 Mins

5 Power Cleans 185/135

3 Ring Muscle ups / scale- 3 Bar Muscle ups or  6 strict pull ups/ 6 dips

Scaled weights-  75/55, 95/65, 115/75, 135/110

Wednesday 6.19.19

Practice 

A. Deadlift 

5 sets x 5 reps @ 31x1 Tempo @ 68%

(31x1 = 3 Seconds down, 1 second pause bottom, normal speed up, 1 Second at top)

Rest 90 seconds between sets

B. AMRAP 12 Mins: 

5 Wall Walks 

10 Sumo Deadlifts 185/135

10 Pull Ups 

C. Accessory

Abs

3 x 15-20 reps Hanging Strict Knee Raises (weighted if you can) 

  • Super set with 20 V-Crunches 

3 x 20 (10 each side) Windshield wipers 

  • Superset with 1min - Side Plank each side

3 x 15 weighted hollow rock 

  • Super set with 45-1min Hollow rock hold