***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.

Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.

This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is.

50 Pass throughs
25 Overhead squats

Strength 1
Snatch Sets of 3, drop and reset each rep Power Snatch for newer athletes, full for regular 75percent
3,3,3,3,3

Strength 2-
Bench Press
5,5,5,3,3+

Wod- Staggered starts- Don’t skip bench please… but if you must, then get started on rowing
5×500 meter max effort rows, work to rest ratio in approximately 1 to 1
Partner up with someone who rows about the same as you and switch on and off the same rower

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.

This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is.

Run 400
Come in and grab a bar and slowly start to build to your first deadlift weight
5,5,3,3,3+
Im not overly concerned about the sets of 5, but the 3’s need to be 70, 80 and 90 percent. A man named Mr. Wendler… who is much smarter than me, wrote this strength programming.. it works.

Wod- Have your bars ready to go- Pick a thruster weight you can go 5 unbroken on
HERO WOD- Holbrook

“Holbrook”

Ten rounds, each for time of:
115/80 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint (to the end of the parking lot and back)
Rest 1 minute (rest the entire minute!!!! no cutting out early)

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Extra work- ring dip EMOM 10 minutes
10/7 ring dips, 20 doubles

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.

Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.
This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is
50 Pass throughs
25 Empty bar presses

Strength-
Push Jerks From the rack
Sets of 3- Go heavy but no misses
3,3,3,3,3
Newer people AND advanced people Lets work on form. Work your technique before adding weight. Fix it now, before you get into really bad movement patterns.

Wod-
5 Rounds
Run 400M (Run is not REST, the average regional athlete runs a 1:09 400…. they are not resting on runs)
2/1 legless rope climbs (Sub 2 rope climbs or 5 “reps” of pulling yourself up off the floor)
15 KB Swings 70/55

Extra-
100 sit ups- or 50 weighted sit ups
3 rounds of Max hollow hold at completion..

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.

Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order. Charcoal grey will be the shirt color. American Made text on back.
This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is

Warm up-
500 meter row
50 weighted step ups, leave your box out for the wod- go light if this is your first time doing this. stack up plates if you are not comfortable on a box.

Strength- start by 15 after the hour
Power position squat cleans without dropping the bar.. sets of 2
Newer athletes work technique, advanced athletes go heavy… heavy…
2,2,2,2,2
(If you finish early

Wod- start at 35 after the hour
16 Minute Ladder
Power Cleans 135/95
Hand stand push ups- (Sub dumbbell presses or regular push ups)
Box Jumps

Extra Work-
RX
10 Minute Emom
3 muscle ups (sub bar MU if you dont have rings) cut your MU number down if you start to miss
20 doubles

SX
10 Minutes
20 seconds on 40 seconds off of low low ring rows, coaches will show you ring MU progression if you are close to that ring MU

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.
Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.
This week is packed with work. You are more than welcome to do extra work and Weightlift but do it in back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is
2 Rounds
10 Air squats with a 2 second pause at the bottom- Fix your squat now before you put a bar on your back
10 strict presses with an empty bar
10 strict pull ups or work your progression towards your pull up.

Strength- 10 after the hour
Back squats- been noticing that people are not paying attention to percentages (if you are new you or injured get a pass on this, we don’t know or shouldnt test your max if you just started or are injured)
Two warm up sets followed by
5,5,3,3,3+
60%,60%,70%,80%,90%

Wod- start at 10:35—
5 Rounds for time
15 wall balls
10 toes to bar
20 double unders

Extra Work- Sled March– what’s a sled march you ask? I’ll tell you. Load that sled up… 10 feet tall with weights if you have to… and push it. it should be heavy enough you can’t run with it.