THURSDAY (9-22-16)

** Rest / Recovery Day **

Extremely proud of how well Kim did in the Masters Division this past weekend at the Central Florida Throwdown! There was not a big showing of athletes in that division but she had worked very hard at being ready for whatever came her way and she looked strong! First place! #EnFuegoMasters

Extremely proud of how well Kim did in the Masters Division this past weekend at the Central Florida Throwdown! There was not a big showing of athletes in that division but she had worked very hard at being ready for whatever came her way and she looked strong! First place! #EnFuegoMasters

WEDNESDAY (9-21-16)

* Warm-up with our Glute activation and Shoulder activation series.

(A)
Squat Snatch
5 x 1.1 @ 70-80%

* Take your time with each lift. Focus on mechanics, speed, and positions… not weight today.

(B)
Overhead Squats
4 x 3

* You choose the weight(s) to use.

(C)
Deadlift

* Start at 60% of your 1RM and add 10 pounds EMOM until unable to complete the lift with solid form.

(D)
EMOM x 20 minutes (Rx+ = 30 minutes) complete:
~ Even Minute = 15 Calorie Row (:45 sec cut-off)
~ Odd Minute = 15 Wall Balls (20/10′, 14/9′)

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TUESDAY (9-20-16)

(A)
Power Snatch from blocks with barbell just above the knees.

* Build to a max of the day OR use this time to hammer your technique, speed, and explosiveness.
* 15 minutes.

(B)
Strict Press
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1+ @ 95%

* Use 90% of your max when doing your percentages.

(C)
For Time Complete:
– 50 Double Unders
– 50 Abmat Sit-Ups
– 50 Double Unders
– 40 Burpees to 6″ target
– 50 Double Unders
– 30 Alternating DB Snatches (70/55)
– 50 Double Unders
– 20 Chest-to-Bar Pull-Ups
– 50 Double Unders
– 10 Ring Muscle-Ups

 

(D)
Optional Gymnastics Strength Work:
– 5-10 L-Sit Rope Pull-Ups
– 5-10 Strict Ring Dips
* 2-3 Rds (not for time)

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MONDAY (9-19-16)

(A)
Every 2 minutes x 8 minutes complete:
3 Position Squat Clean + Split Jerk

* 3 Positions for today = High Hang, Hang (above the knee to mid-thigh), and Low Hang (below the knee). Split Jerk after the last rep.
* Keep weight moderate and focus on moving well. Suggested percentage to use is approximately 65-70%.

(B)
Back Squat
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1+ @ 95%

(C)
Complete a 10 minute AMRAP of:
– 5 Power Cleans (155/105)
– 10 Walking Lunges

* Trailing knee must gently touch the ground with each lunge and hips must open fully at the top.

(D)
Handstand Walk Practice

* Take 5-10 minutes and work on your HS Walk under some fatigue.

Very proud of how our athletes did this weekend at the Central Florida Throwdown!

Very proud of how our athletes did this weekend at the Central Florida Throwdown!

FRIDAY (9-16-16)

(A)
Every 2 minutes x 5 Rds complete:
– 2 Squat Snatches @ 70-80%

* Take your time with each rep. Drop and reset in between the 2 lifts.

(B)
Every 2 minutes x 5 Rds complete:
– 2 Squat Clean and Jerks @ 70-80%

* Take your time with each rep. Drop and reset in between the 2 lifts.

(C)
Front Squat
10, 8, 6, 4, 2

* Start at 60% and build across.
* Rest as needed in between sets.

(D)
Complete an 8 minute AMRAP of:
– 3 Shoulder-to-Overhead (155/105)
– 9 Box Jumps (30/24)

My wifey getting after some back squats.

My wifey getting after some back squats.

WEDNESDAY (9-14-16)

(A)
Deadlifts
2 x 3 @ 70%
2 x 3 @ 80%
1-2 x 3 @ 90%

* Remember, these do NOT need to be “tap-and-go”. Proper mechanics are more important than holding on to the bar.

(B)
“Jerry”
– 1 Mile Run
– 2,000M Row
– 1 Mile Run
* For Time.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

 

(C)
Accessory + Core Work
EMOM x 5 rounds complete:
~ Minute 1 = 5-10 Strict Pull-Ups (optional: weighted)
~ Minute 2 = 10-20 GHD Sit-Ups

jerry

TUESDAY (9-13-16)

(A)
Split Jerk
5 x 1.1

* Pause for a 2 count in your dip position. Optional pause in your catch position if you struggle with your landing.

(B)
Strict Press
2 x 3 @ 70%
2 x 3 @ 80%
1-2 x 3 @ 90%

* Remember to use 90% of your 1RM when figuring out your numbers. Scale more if needed to complete reps.

(C)
“HOLLEYMAN”
For Time Complete:
– 5 Wall Balls (20/10′, 14/10′)
– 3 Handstand Push-Ups
– 1 Clean (225/155)
* 30 Rounds.

* Scale as needed.
* “Optional” = 45 minute time cap.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

holleyman2

MONDAY (9-12-16)

(A)
Every 2 minutes x 8 minutes complete:
3 Position Squat Snatch

* 3 Positions for today = High Hang, Hang (above the knee to mid-thigh), and Low Hang (below the knee).

(B)
Back Squats
2 x 3 @ 70%
2 x 3 @ 80%
2 x 3 @ 90%

(C)
“9-11 Tribute WOD”
*In a 3 person “Engine Company” Team complete a 25 minute AMRAP of:

– 110 Power Snatches (95/65)
(representing the 110 floors of WTC Tower 1)
– 110 Burpee Pull-Ups
(representing the 110 floors of WTC Tower 2)
– 343 Double Unders
(representing the 343 lost Firefighters)
* Stair Climbs

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* For the Stair Climbs grab a Medball, Sandbag, or DB/KB and carry it throughout the climb.
* Burpee Pull-Ups = Bar just beyond reach.

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**The Rules:
1. One member must be climbing the steps at all times (someone must be climbing the steps for reps to count). Teams must rotate every time someone completes 3 stair climbs (up and down).
2. Treat this as a Chipper, with the exception of the Stair Climbs, teams must complete the Power Snatches before moving on to the Burpee Pull-Ups, and finally the Double Unders (working one at a time on these).
3. Goal is to complete as many reps/rounds and “climb” as high as possible within the 25 minutes. Your team will record the total number of completed reps and steps (up and down = 1 floor). If your team completes an entire round in the 25 minutes start another round.
4. Please remember why we are doing this today. Honor those lost by pushing through this.

We will never forget...

We will never forget…

FRIDAY (9-2-16)

(A)
EMOM x 10 minutes complete:
– 1 Snatch ~OR~ 1 Clean & Jerk

* You choose the lift and the weight. I’d suggest working your weakest lift.

(B)
Back Squat
10, 8, 6, 4, 2

* Start at approximately 60% and add weight with each set. Rest as needed in between sets.

(C)
Complete an 8 minute AMRAP of:
– 20 Double Unders
– 2 Hang Power Snatches (95/65)
– 20 Double Unders
– 4 Hang Power Snatches
– 20 Double Unders
– 6 Hang Power Snatches
… continue adding 2 reps to the Hang Power Snatches after every completed set of Double Unders until time expires.

(D)
GHD Sit-Ups
– 50-75 reps

* Break up as needed.

Enjoyed dropping in to Switch CrossFit this past weekend while up in Michigan for a wedding!

Enjoyed dropping in to Switch CrossFit this past weekend while up in Michigan for a wedding!

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