Tuesday 3-31-15

Tuesday 3-31-15

Warm up

2 Rounds

30 Double unders

10 OHS 

15 HR push ups

Shoulder mobility 

Dynamic stretches

Strength

Back Squat 

5-5-5-5-5

Conditioning

50 Front Squats (115#/75#)

75 Burpees

155 Double unders

15 min Cap

Monday 3-30-15

Monday 3-30-15

Warm up– 

4 Frames Rowling 

10 OHS 

Shouler mobility

Dynamic stretches

Strength

Core Circuit 

Conditioning

4 Rounds

Bar muscle ups (scaling= pull ups)

Sit ups

Row (cals)

1 min Max reps each station 

Scored for total reps

1 min rest between rds 

Friday 3-27-15

Friday 3-27-15

Warm up

500m Row 

10 OHS

Shoulder mobility 

Dynamic stretches 

Skill

Open 15.5 Prep

Conditioning

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

 

 

** If you will be attending open gym on Sunday for Open wod 15.5 Please make sure to arrive with enough time to stretch and finish the wod before 11AM.

Open Gym is 9am-11am in Rocky  Point and 10am-1130am in Lake Grove.**

Thursday 3-26-15

Thursday 3-26-15

Warm up

Bring Sally up

Shoulder mobility 

Dynamic stretches

Strength

Back Squat 

5-5-5-5-5 (Deload)

Conditioning– 

3 Rounds

10 TTB

40 Wallballs (20#/14#)

20 Ring Dips

16 min cap 

Wednesday 3-25-15

Wednesday 3-25-15

Warm up

2 Rounds

25 Double unders 

15 OHS 

10 Burpee inchworms

Shoulder mobility 

Dynamic stretches

Strength

Deadlift (Deload)

5-5-5-5-5

Conditioning

14 min EMOM

5 Hang Cleans (135#/95#)

25 Double unders (50 singles) 

Tuesday 3-24-15

Tuesday 3-24-15

Warm up

500m Row 

10 OHS

Shoulder mobility 

Dynamic stretches

Conditioning

60 Cal Row 

70 Pull ups

80 Walking lunges (40 each side)

90 Push ups

100 Sit ups 

25 min Cap 

Monday 3-23-15

Monday 3-23-15

Warm up– 

30 Burpees for time 

10 OHS 

Shoulder mobility 

Dynamic stretches

Skill

Split Jerk 

15 min technique work

Conditioning– 

12 min AMRAP

10 Burpee Box jump overs (24″/20″)

10 KBS (53#/35#)

 

 

Friday 3-20-15

Friday 3-20-15

Warm up

50 Jumping jacks

40 Mountain climbers

30 OHS 

20 Burpee inchworms

Skill– 

Open 15.4 Prep

Conditioning

Workout 15.4 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.

Thursday 3-19-15

Thursday 3-19-15

Warm up

2 Rounds

50′ Overhead Duck walk (PVC)

20 Shoulder taps 

10 Ring rows (2 sec hold at top)

Shoulder mobility 

Dynamic stretches

Strength

Push Press

6-6-3-3-1-1

Conditioning

12 min EMOM

Even- 8 Push press (95#/65#)

Odd- 10 Ring Dips 

Wednesday 3-18-15

Wednesday 3-18-15

Warm up

500m Row

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Core Circuit 

Conditioning

“Tabata”

Row 

Push ups

Sit ups

KBS (53#/35#)