Archive for August, 2014

Monday 9.1.14

9:30am and 11am classes only.

Army Spc. Donald (Scott) Morrison, 23, died September 26, 2010 while serving during Operation Enduring Freedom in Afghanistan. Morrison died as a result of wounds received when insurgents attacked his military vehicle with and IED. Originally from Cincinnati, OH, he was assigned to the 20th Engineer Battalion, 36th Engineer Brigade, Fort Hood, Texas, Also killed was Sgt. Mark A. Simpson.

He joined the Army after his high school friend, Pvt. Branden Haunert, died in combat in Tikrit, Iraq on May 18, 2008. Scott and Branden were best friends and Morrison wanted to honor him…to take up where he fell. Scott enlisted in October 2008 as a combat engineer.

“MORRISON”

50-40-30-20-10

Wall Balls (20#/14#)

Box Jumps (24″/20″)

KB Swings (53#/35#)

9:30am and 11am classes only. Army Spc. Donald (Scott) Morrison, 23, died September 26, 2010 while serving during Operation Enduring Freedom in Afghanistan. Morrison died as a result of wounds received when insurgents attacked his military vehicle with and IED.
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Sunday 8.31.14

Barbell Club 10-11
Open Gym 11-1

9:30 and 11am classes only tomorrow.

Barbell Club 10-11 Open Gym 11-1 9:30 and 11am classes only tomorrow.
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Saturday 8.30.14

Headliner:

Partner Relay
5 Rounds each:
‘DT’
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155#/105#)

After Party:
AMRAP2 – Ball Slams (50#/35#)

Headliner: Partner Relay 5 Rounds each: ‘DT’ 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (155#/105#) After Party: AMRAP2 – Ball Slams (50#/35#)
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Friday 8.29.14

Strength:
Front Squat 3×5

Metcon:
20 Minutes:
Row 2000m
with remaining time AMRAP of:
20 KB Snatches (53#/35#)
20 Pushups

Strength: Front Squat 3×5 Metcon: 20 Minutes: Row 2000m with remaining time AMRAP of: 20 KB Snatches (53#/35#) 20 Pushups
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Thursday 8.28.14

Opener:
AMRAP2 – Bench Press (BW/65%BW)

Metcon:
4 minutes
400m Row
Max HSPU

3 minutes
30 Box Jumps (20″)
Max KB Swings (53#/35#)

2 minutes
200m Run
Max Burpees

Opener: AMRAP2 – Bench Press (BW/65%BW) Metcon: 4 minutes 400m Row Max HSPU 3 minutes 30 Box Jumps (20″) Max KB Swings (53#/35#) 2 minutes 200m Run Max Burpees
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Wednesday 8.27.14

Opener:
Run 1 Mile

Headliner:
Regional Workout 14.7
64 Pullups
8 Overhead Squats (205#/135#)

Scaled:
2 Rounds
32 Pullups
8 Overhead Squats (135#/95#)

Scaled 2:
4 Rounds
16 Pullups
8 Overhead Squats

After Party:
AMRAP3 – AbMat Situps

Opener: Run 1 Mile Headliner: Regional Workout 14.7 64 Pullups 8 Overhead Squats (205#/135#) Scaled: 2 Rounds 32 Pullups 8 Overhead Squats (135#/95#) Scaled 2: 4 Rounds 16 Pullups 8 Overhead Squats After Party: AMRAP3 – AbMat Situps
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Tuesday 8.26.14

Opener:
OT3M x 5
3 Power Cleans, 1 Front Squat (AHAP)

Metcon:
50 Pistols
40 T2B
30 KB Shoulder to Overhead (70#/44#)
20 Burpees
10 Turkish Getups (70#/44#)

Opener: OT3M x 5 3 Power Cleans, 1 Front Squat (AHAP) Metcon: 50 Pistols 40 T2B 30 KB Shoulder to Overhead (70#/44#) 20 Burpees 10 Turkish Getups (70#/44#)
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Monday 8.25.14

Strength:
Back squat 3×5

Metcon:
AMRAP10
30 Double Unders
15 Power Snatches (75#/55#)

Finisher:
AMRAP2
Ring Dips OR Muscle Ups

Strength: Back squat 3×5 Metcon: AMRAP10 30 Double Unders 15 Power Snatches (75#/55#) Finisher: AMRAP2 Ring Dips OR Muscle Ups
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Saturday 8.23.14

Strength:
Push Press 3-3-3

Metcon:
AMRAP15 – Teams of 2
Partner 1:
10 Thrusters (95#/65#)
20 KB Swings (53#/35#)

Partner 2:
Max Burpee Box Jumps (30″/24″)

Switch every time 10 Thrusters and 20 Swings are completed.
Score = Total Burpee Box Jumps

After Party:
Handstand Hold – Max Effort

Strength: Push Press 3-3-3 Metcon: AMRAP15 – Teams of 2 Partner 1: 10 Thrusters (95#/65#) 20 KB Swings (53#/35#) Partner 2: Max Burpee Box Jumps (30″/24″) Switch every time 10 Thrusters and 20 Swings are completed. Score = Total Burpee
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Friday 8.22.14

Opener:
5 Rounds – Partner Band Sprints

Headliner:
5 Rounds
12 T2B
6 Hang Power Cleans (155#/105#)
2 Rope Climbs (15′)

After Party:
Max Distance Sled Push
3 Minutes – Teams of 3

Opener: 5 Rounds – Partner Band Sprints Headliner: 5 Rounds 12 T2B 6 Hang Power Cleans (155#/105#) 2 Rope Climbs (15′) After Party: Max Distance Sled Push 3 Minutes – Teams of 3
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