Wednesday, November 28, 2012

11/29/12

"WHAT'S GOING ON HERE?!" (Says the normal exerciser) 
Strength.

1a) 3 x 5 Push press - H.A.P
Rest 60 Seconds
1b) 3 x 8 DB rows each arm - H.A.P

Conditioning.

For time
50 Double unders  
30 Wall balls - 25/15
40 Double unders
25 Wall balls - 25/15
30 Double unders
20 Wall balls - 25/15
20 Double unders
15 Wall balls - 25/15
10 Double unders
10 Wall balls - 25/15  

$ Out.
Off

Tuesday, November 27, 2012

11/28/12

Strong(er). 
Strength.

Deadlift
5 x 3 - H.A.P

Conditioning.

Climb the ladder in 10 minutes
2 Power cleans - 95/65
2 Bar facing burpees 
4 Power cleans
4 Bar facing burpees
6
6..

$ Out.

100 Abmat sit ups 
   

Monday, November 26, 2012

11/27/12

Are you pushing yourself hard enough? (Mario is...)
Strength.

Bench Press
10 x 1 - H.A.P


Conditioning.



AMRAP 2 Minutes.
15 Box jumps - 24/20
15 KB swings - 53/35
15 Pull ups 
Rest 1 Minute.

Repeat x 5 

*Where you stopped in the AMRAP you will resume on the next round 



$ Out.

3 x ME Ring dips  

Sunday, November 25, 2012

11/26/12

Teamwork.
Strength.

Back Squat
4 x 4 - H.A.P

Conditioning.


For time
10 HSC - 115/75
200 Meter run
8 HSC - 115/75
200 Meter run
6 HSC - 115/75
200 Meter run
4 HSC - 115/75
200 Meter run
2 HSC - 115/75     
200 Meter run



$ Out.

3 RM TGU 
Each arm

Thursday, November 22, 2012

11/23/12

Back to work.
Strength.

1a) 3 x 8 DB Seated press
1b) 3 x  ME Pull ups

Conditioning.


For time.
30 Clean and jerks - 135/95

$ Out.

2 Minutes ME Double unders

Wednesday, November 21, 2012

11/22/12

Happy Thanksgiving!
Strength.

OFF

Conditioning.

"Earn your mashed potatoes team workout"


TBA at the gym.

Tuesday, November 20, 2012

11/21/12

"F" Gravity.
 

Strength.

Deadlift
3 x 5 - H.A.P

Conditioning.


3 Rounds for time

50 Walking lunges
40 Mountain climbers
30 Abmat situps 
20 Pushups 


$ Out.

3 x 8 Each arm 
DB Rows - H.A.P     

Monday, November 19, 2012

11/20/12

8am. Bro sesh.

Strength.

Bench Press
7 x 2 - H.A.P

Conditioning.

For time

200 Meter farmers carry - 30/20
30 Thrusters - 30/20
200 Meter farmers carry - 30/20
30 Thrusters - 30/20
200 Meter farmers carry - 30/20

$ Out.

3 x ME 
Handstand holds       

Sunday, November 18, 2012

11/19/12

If you do them right, ATG.

Strength.

Front Squat
3 x 5

Conditioning.

21-15-9

DB snatch E/A - 50/30
Box jumps - 24/20in.

$ Out.
  
3 x ME  
Knees 2 Elbows

 

Thursday, November 15, 2012

11/16/12

I don't care.


Strength.

Power clean
5 x 2 - H.A.P

Conditioning.


AMRAP 10 Minutes


50 Double unders / 100 Single unders

7 KB Swings - 53/35
*Add 7 KB Swings each round


$ Out.

2 x 100ft. Sled pulls - H.A.P 

Wednesday, November 14, 2012

11/15/12

So tell me again, what's your excuse....?

Strength.

Bench press 
3 x 5 - H.A.P

Conditioning.

7 Rounds for time

7 DB G2O - 30/20
7 Broad jumps - 6/4ft.
7 HR Push ups



$ Out.




Good Mornings

3 x 15 - Bar    

Tuesday, November 13, 2012

11/14/12

No matter what goes on in the day, when I grab the bar I forget it all.


Strength.

Deadlift
3 x 5 / H.A.P

Conditioning.


3 Rounds for time

400 Meter run
21 Pull ups
15 Burpees

$ Out.


200 Meter waiters walk ( 100 Meters E/A )
Heaviest possible   

Monday, November 12, 2012

11/13/12

Be prepared.

Strength.

Split Jerk
5 x 2 / H.A.P

Conditioning.


21-15-9

Wall balls - 25/15
KB Swings - 53/35
GHD Sit ups



$ Out.


Heaviest 3RM TGU / Each arm

 

Sunday, November 11, 2012

11/12/12

A big thank you to everyone who showed up to the grand opening celebration!
Strength.

Back squat
3 x 5 - H.A.P

Conditioning.


For time.
25 Deadlifts - 135/85
25 HPC - 115/65
25 Front squats - 95/55
25 Push presses - 75/45

$ Out.

3 x ME Ring dips 
Rest as needed between.  

Thursday, November 8, 2012

11/9/12

Different people, with the same story.
Strength.

Bench Press    
5 x 3 H.A.P

Conditioning.

For time
800 Meter run
50 Burpees
25 Push ups

$ Out.

100 Ab-mat Sit ups.                                

Wednesday, November 7, 2012

11/8/12

Truth.  

Strength.

Deadlift
5 x 3 H.A.P

Conditioning.


OC Throwdown comp. WOD

AMRAP 10 Minutes.
15 Power cleans - 95/65
30 Double unders

$ Out.
Mobility wherever you're tight (Hint, everywhere)
   

Tuesday, November 6, 2012

11/7/12

Where we started. "OG" BS&C  
Strength.

Strict Press
5 x 3 AHAP (As heavy as possible)

Conditioning.


On a 10 minute clock start the conditioning

5 Rounds for time.
10 SDHP - 95/65
10 Box jumps - 24/20in. 

When the 10 minutes is up directly start the $ out.

40 Wall balls for time - 25/15

*For example if the conditioning takes you,
4 Minutes (Holy crap that's fast)
You have 6 minutes to rest before starting the $ out (Wall balls)   




 
 

Monday, November 5, 2012

11/6/12

Happy Birthday to BS&C athlete "Renagade" Rich!

Strength.

Power Clean
7 x 1 

Conditioning.

7 Minute increasing ladder

3 Thrusters - 95/65
3 Pull ups
6 Thrusters
6 Pull ups
9
9......

As far as you can get in the 7 minutes.

$ Out.

Good Mornings
3 x 15 w/ Bar     
 

Sunday, November 4, 2012

11/5/12

10am. Class going crazy.

Strength.
Back Squat
3 x 5 w/ 75%


Conditioning.
For time.
200 Meter run
21 Goblet squats - 53/35
21 KB Swings - 53/35
200 Meter run
15 Goblet squats
15 KB Swings
200 Meter run
9 Goblet squats
9 KB Swings 

$ Out.

HSPU Progression   

Friday, November 2, 2012

11/2/12

7am. Class just getting stronger.
Strength.
TBA

Conditioning.

Every 2 minutes for 10 minutes.

5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push presses

*For load.

$ Out.


21-15-9

Plate 2 toe - Choose weight
Plank side sweeps

  

 

Thursday, November 1, 2012

11/1/12


Great first day at the new spot!
A HUGE thank you to all those who made this possible

Strength.
TBA 

Conditioning.

2 Minute ME Dumbell snatches (alternating arms) 50lb/30lb

Then, no break immediately into.

AMRAP 8 Minutes.

8 Lateral box jump overs - 20in.
12 HR Push ups 
16 OH Walking lunges - 45lb, 25lb  (Plate)

Then, no break immediately into.

2 Minute ME Dumbell snatches (alternating arms) 50lb/30lb





BS&C athlete, Bre T.  260lb Deadlift. 35lb PR!!