6/10/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - If you didn't sign up, come watch! 2801 Del Laws Rd Bear, DE
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Clean from pound pads
5 sets x 3 reps
@ 65% 1 RM
rest ~90 seconds

SKILL

Plan breaks so you have enough time to recover and keep moving


WOD

25 minute partner AMRAP:
(one person working at a time)
100 calorie row
80 front squats 115/75
60 Box Jumps 24/20
40 knees to midline
20 burpee ring pull ups

free: goblet squats 35-18, step ups 20", sit ups
comp: 135-95 FS, 30/24 BJ, T2B, 10 MU

CASH OUT

BB Rollouts
3 x 8 reps

MOBILITY

Everything

6/9/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams - last day to sign up 6/8
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds
25 DU
10 KBS 53/35

BUY IN

Push Press
4 sets x 3 reps
75% 1RM
rest ~1 min

SKILL

Break up cleans as needed, don't stop on burpees


WOD

"Black and Blue"
5 RFT:
10 power cleans 95/65
10 burpees

free: MB Cleans
comp: 135/95

CASH OUT

Snatch high pull
3 x 3 @ 70%

MOBILITY

Trap Smash w/ BB

6/8/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams - last day to sign up 6/8
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

Back Squat
3 sets x 10 reps
@ 65% 1RM
Rest ~ 2 min

SKILL

Crush the row, catch breath on sit ups

WOD

EMOTM x 12 minutes
Even min: 10 calorie row
Odd min: 15 sit ups

free: as RX
comp: V ups with MB/15 cal row

*use assault bike if more then 6 people in a class
** if more then 8, figure it out**

CASH OUT

 Jerk - behind the neck
5 x 3 reps @ 70% 1RM
rest as needed

MOBILITY

Hamstring with strap

6/7/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams - last day to sign up 6/8
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

2 rd in any order
15 cal row
12 sit ups
1 min Plank
30 DU

BUY IN

Snatch from pound pads
5 sets x 3 reps
@ 65% of 1RM
Rest ~90 seconds

SKILL

Slow and steady, but big sets

WOD

4 RFT:
21 Wall Balls 20/14
18 KB Snatch 35/18 (9 each arm)
15 Box jump overs 24/20
12 burpees

free: kb sdhp/box step ups
comp: 53-35

CASH OUT

Tempo ring dips - 10-15 total reps
Hold 2 seconds at top and 2 seconds at bottom
Break them up into sets any way

MOBILITY

Quads

RESULTS

6/6/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4-5 rds
5 Strict press
7 sit ups
9 RDL

BUY IN

Back Squat
5 sets x 5 reps
@ 75% your new 1RM from last week
rest ~ 2 min

SKILL

choosing the right scale

WOD

4 rds for time:
335m run
12 knees to midline
18 kbs 53/35
24 lunges holding kb (goblet style)

*any kind of lunge you want, just no side or curtsy lunges

free: 12 sit ups/35-28/walking lunges
comp: ttb/70-53

CASH OUT

3-4 attempts at :30 sec handstand holds

superset with

5-8 strict-ish pull ups (use a band if needed)

MOBILITY

everything

RESULTS

6/3/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds

10 box step ups

8 push ups

6 air squats

4 ring rows

BUY IN

Front Squat
Find a 1RM
8 @ 50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 101% +
Rest ~ 2 min

SKILL

Fs in a wod, elbows high core tight

WOD

5 Rounds:

500m Row

15 Burpees

10 Front Squats 135/95

*if more then 5 ppl in a class, alternate rounds

CASH OUT

Recovery 

MOBILITY

Everything 

6/2/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds
5 burpees
10 sit ups
20 lunges

BUY IN

EMOTM 10 min:
even min: 5 burpee box jumps
odd min: 40 du

SKILL

don't die during the buy in

WOD

30-20-10
Thruster 75/45 lbs
Run 435m after each set

CASH OUT

n/a

MOBILITY

everything/go to the bar