Monday, June 30, 2014

WOD Tuesday July 1, 2014

WARM UP:  8 min
row 200 m
10 leg swings (side - side)- each leg
walking quad stretch
10 burpees
bear crawl

MOBILITY: Banded Bully Stretch

SKILL:  Start w/ bar or PVC- 30 snatch grip deadlift, 
30 Snatch 2nd Pull (knee-hip)
30 High Hang snatch 
Add 10# and repeat, work for 10 min

WOD: 40 Power Snatch (95/65)
20 Mountain Climbers (single ct)
20 Hang Snatch (95/65)
40 Mountain Climbers (single ct)
10 Squat Snatch (95/65)
60 Mountain Climbers (single ct)

CASH OUT:  3x 20 sec bridge hold
3 x 20 sec child’s pose

4x 20 sec side lunge hold

Sunday, June 29, 2014

WOD Monday June 30, 2014

WARM UP:  8 min
spiderman walk
10 OHS drill (start in squat, both hands on ground, raise one hand at a time, stand up)
straight leg march
20 double unders (attempts)
run 200 m

MOBILITY: Thoracic Keg Drill (foam roller under ribs, reach for bottom of KB, hips up and down)

SKILL:  OHS 2-2-2-2-2 (80%) E 90 seconds

WOD: “Main Site Monday” (10/19/2011)
3RFT
10 OHS (135/95)

50 Double Unders (x3 singles)

CASH OUT:  (not for time)
3 Rounds
5 sumo squats - 3 sec hold at bottom, press knees out w elbows
20 superman
1 skin the cat

Thursday, June 26, 2014

WOD Saturday June 28, 2014

WARM UP: 10 min AMRAP
bear crawl up, backwards bear crawl back (straight leg)
2 wall walks (or roving plank)
20 Leg lifts
10 junkyard dog w/ partner (5 each)
50 m sprint w/ ball, do 5 wall balls, sprint back to partner, hand off ball (each go twice)- partner waiting in plank hold

MOBILITY: Piriformus Smash

WOD: 21 min AMRAP
team of 3
1 person does 200 m Farmer’s Carry (110/70) (use 2 KB)
1 person does abmat situps
1 person does box jump overs
switch when farmer’s carry finishes
SCORE is number box jump overs, number situps

WOD Friday June 27, 2014

WARM UP:  10 min
teams of 5 indian run 400 m w/ (20/14) ball
sit in circle- russian twist pass around, set of 1...5 taps, when not holding ball, you are doing chin-knees

MOBILITY: Achilles smash and roll

SKILL:  Front Squats 3(60%), 3(67.5%), 3 sets 8(72.5%) Every 90 sec.

WOD: 3 RFT
400 m Run
15 Front Squat (95/65)
15 TTB


Wednesday, June 25, 2014

WOD Thursday June 26, 2014

WARM UP:  10 min
10 Power cleans (PVC/bar)
10 Push Jerks (PVC/bar)
5 R Leg Split Jerks (PVC/bar)
5 L Leg Split Jerks (PVC/bar)
Pendulum walk
20 double unders (attempts)

MOBILITY: Shoulder rib fix (barbell at rig or w/ ball)

SKILL:  Clean complex-E2MOM
5 sets
3 power cleans
3 front squats
3 jerks (push or split)
No dropping bar in set, add weight if form good and can keep hands on bar

WOD: “The Tuna”
8 min AMRAP
6 Clean and Jerk (155/105)
6 Deadlift (155/105)


Tuesday, June 24, 2014

WOD Wednesday June 25, 2014

WARM UP:  10 min
2 Tire Flips
2 tire jump throughs
Run 200 m
10 hollow rock- superman roll 

MOBILITY:  Banded Hamstring Openers

SKILL:  Work on a goat for 10 min

WOD: 800 m Run
50 Medball situps
400 m Run
25 Medball Situps

CASH OUT:  Plank hold for time

Monday, June 23, 2014

WOD Tuesday June 24, 2014

WARM UP: 5 min
10 scorpions
10 OHS drill
walking quad stretch
THEN
Shuttle run relay 

MOBILITY: Banded wrist openers

SKILL:  3 sets max unbroken pull ups

WOD: 18 min AMRAP
4 strict pull ups
8 HR Push ups
12 front rack lunge steps (115/75)

Sunday, June 22, 2014

WOD Monday June 23, 2014

WARM UP:  8 min
run 200 m
10 KBS 
spiderman walk
10 pass throughs 
10 SOTS Press (PVC/Bar)

MOBILITY: Hip Smash

SKILL:  Snatch Balance, 10 min to work on technique, achieve heavy set of 2
THEN 10 min working on KB Snatch Technique, work up to WOD weight

WOD: “Main Site Monday”  (10/24/2011)
21-15-9
L-arm KB Snatch (55/35)
R-arm KB Snatch (55/35)


CASH OUT:  3 sets 20 sec handstand hold

Thursday, June 19, 2014

WOD Saturday June 21, 2014

WARM UP: 10 min
30 sec tripod hold
20 banded squats (2 sec hold @bottom)
5 50 m sprints
spiderman walk

MOBILITY:  Banded Shoulder Openers

WOD: “The Kilduff”
w/ partner (alternate rounds)
30 RFT
1 HSPU
4 Pistols
3 med ball situps (20/14)
THEN 

21 100 m sprints (1 partner runs at a time)


WOD Friday June 20, 2014

WARM UP:  400 m run
then musical medicine ball
move around the balls w/movement coach specifies
if you do not get a ball to sit on, wait by side, each time the music stops, 
do 10 mountain climbers

MOBILITY: Foot Smash

SKILL:  Deadlift - work on form, work up to WOD weight (10 min)

WOD: 18 min EMOM
Even:  5 Deadlift (70% max)
Odd:  Max Double Unders

Score is number double unders completed

Wednesday, June 18, 2014

WOD Thursday June 19, 2014

WARM UP:  w/partner
run 200 m (w/ ball indian run)
10 partner med ball sit-ups
10 OHS (pvc/bar)- you go, I go
pendulum walk
10 thruster (pvc/bar)- you go, I go

MOBILITY: Hanging Thoracic Opener

SKILL:  8 min EMOM Even:  3 SDHP, Odd:  3 OHS

WOD: “Air Force WOD”
EMOM 4 burpees (starting w/ burpees)
20 Thruster (95/65)
20 SDHP (95/65)
20 Push Jerk (95/65)
20 OHS (95/65)
20 Front squat (95/65)



Tuesday, June 17, 2014

WOD Wednesday June 18, 2014

WARM UP:  8 min
3 min hollow rock hold- release to superman when needed
cherry picker
20 double unders (or attempts)
10 box jump overs
10 I's, T's, Y's

MOBILITY: Psoas Smash

SKILL/STRENGTH:  10 min to find max height box jump

WOD:  Tabatas
8 rounds each 20 sec on, 10 sec off:
Abmat Situps
Push Ups
KBS (55/35)
Sledge Hits

Monday, June 16, 2014

WOD Tuesday June 17, 2014

WARM UP:  9 min
Row 250 m
3 pull ups
walking quad stretch
10 Push Press (bar)
10 abmat situps

MOBILITY:  Banded Hamstring stretch

SKILL/STRENGTH:  Push Jerk 2-2-2-2-2 (85% max)
E2MOM

WOD:  "Nicole"
20 min AMRAP
400 m Run
AMRAP Pull ups (w/o falling off bar)

Score is number sets, plus number completed pull ups


Sunday, June 15, 2014

WOD Meownday June 16, 2014

WARM UP: 9 min
10 cat/cows
200 m mouse chase (run)
10 cat crushers (back squat) (PVC/bar)
10 yarn balls (wall balls)
10 tail chasers (pass through)
1 hula hoop 

MOBILITY:  Couch stretch

SKILL/STRENGTH:  Back Squat 5 sets 8 (65%)

WOD:  "Cat Scratch Fever"
21-15-9-6-3
Wall Balls (20/14)
burpees
Back Squat (95/65)

Friday, June 13, 2014

WOD Saturday June 14, 2014

WARM UP:  10 min
10 alternating box jumps w/ partner 
20 double unders (x3 singles)
pendulum walk
10 push ups
200 m run

MOBILITY: Bottom Foot Smash

WOD: Clock set for 20 min
alternating w/partner
2 min Box Jumps (24/20)
3 min Thrusters (45/35)
4 min Partner Glute Ham Raise
5 min Strict Press (45/35)

6 min Double Unders (x3 singles)

Thursday, June 12, 2014

WOD Friday June 13, 2014

WARM UP:  7 min
Sharks and Minnows

MOBILITY: Side Rib Smash

SKILL:  10 min EMOM even:  skin the cat  odd:  5 OHS (60%)

WOD: “The Dinger”
12 min AMRAP
7 Hang Snatch
7 OHS
7 KTE
7 burpees

POST WOD:  Stretch Line


Wednesday, June 11, 2014

WOD Thursday June 12, 2014

WARM UP:  9 min AMRAP
10 partner wall balls
walking quad stretch
10 partner hand clap push ups
1 wall walk
10 russian KBS (warm up to WOD wt- eye level swings)

MOBILITY: Forearm smash

SKILL:  Dips 5x5, Renegade Rows 3x5

WOD: 16 min AMRAP
1, 2, 3, etc
Russian Twisters (20/14)
Russian KBS (55/35)

Abmat situps

POST WOD:  Hurdlers stretch - 30 sec each side x 2


Tuesday, June 10, 2014

WOD Wednesday June 11, 2014

WARM UP:  10 min
Run 400 m
then:
AMRAP
5 burpees
cherry pickers
10 leg swings
10 plank reach throughs

MOBILITY:  Partner Quad Smash

SKILL:  20 sec on 10 sec off L-sit hold x 8, 20 sec on 10 sec off wall sit hold x8


WOD: "Coach Liz Special"


Monday, June 9, 2014

WOD Tuesday June 10, 2014

WARM UP:  10 min
row 200 m
3 pull ups
10 scorpions
walking quad stretch
10 squat cleans (PVC/bar)

MOBILITY:  Hip Smash

SKILL/STRENGTH:  10 min mobility

WOD:  "Badger"
3 RFT
30 Squat Cleans (95/65)
30 Pull Ups
800 m Run
It is not unusual for young men to join the Navy in hopes of finding out what they want to do with their lives. But not Mark T. Carter.
He knew exactly what he wanted to do when he joined the Navy after graduating from Fallbrook High School in 1998. He wanted to be a Navy SEAL.
In high school, he had been active in the Mormon Church and Boy Scouts. A former teacher remembered him as polite, disciplined, a bit of a risk-taker. SEAL posters adorned his bedroom.
The son of a doctor, Carter graduated from boot camp at Great Lakes, Ill., and then Basic Underwater Demolition/SEAL training in Coronado, Calif. More than half of SEAL students drop out, but not Carter, a stocky 5-foot-5 and outdoor athlete who loved physical challenges.
Once he was in the SEALs, his rise through the ranks was swift. He deployed during the U.S. campaign to topple the Taliban in Afghanistan and then during the early stages of the U.S. mission in Iraq.
His fellow SEALs gave him the nickname Badger after the small but ferocious animal. The name was bestowed after Carter beat a 6-foot-5 opponent in a wrestling match.
Two months ago, Carter got word that he had been promoted to chief petty officer. He e-mailed his friends about his excitement at getting promoted and being part of a SEAL team involved in missions aimed at thwarting the insurgency in Iraq.
The same friends got an e-mail or phone call recently telling them that Carter, 27, had been killed in combat Dec. 11 on an undisclosed mission in Iraq.
Although he had spent much of his career with West Coast SEAL teams, Carter was part of an East Coast team based at Little Creek Naval Amphibious Base in Norfolk, Va., when he was killed.
The facts behind his death and earlier service in Afghanistan and Iraq may never be fully known. Like other special forces units, the SEALs keep a tight hold on their identities and the facts behind their missions. His parents, Cindy and Dr. Thomas Carter, now of Council Bluffs, Iowa, have declined to speak to the media.
Although SEALs do multiple tasks, one of Carter's specialties was keeping team members in radio contact during missions. When team members cannot communicate with each other, high-risk missions can go awry.
"Without a good comm guy, you can't complete a mission," said Petty Officer 1st Class Steve Otten, who teaches at the SEALs school and will soon leave active duty. "Next to the officer in charge, the comm guy is probably the most important. Mark was one of the best."
Carter's funeral last week at Arlington National Cemetery was heavily attended by Navy officers and enlisted sailors, many with the security clearance necessary to know the details about his death and prior deployments. At the service, Carter's family received his third Bronze Star for valor.
Among the speakers was an ensign who went through boot camp and SEALs training with Carter. He praised Carter as the "embodiment of the warrior ethos." In an interview, the ensign remembered Carter's upbeat attitude. "You'd be in the ocean and very, very cold, and then look over at Mark," said the ensign, who began his career in the enlisted ranks. "He'd be grinning and laughing."
Off-duty, Carter enjoyed rock climbing, mountaineering, diving and shooting. He was not married. "He dedicated his life to being the best SEAL he could be," the ensign said.
SEAL teams from Coronado were in Afghanistan and then in Iraq before the assault by conventional troops. In Iraq, SEALs searched for biological weapon storehouses, helped direct airstrikes and mapped the routes used by Army and Marine convoys in their race to Baghdad.
In Iraq, Carter was part of a sniper team. "He was the kind of guy who was determined to be the first to kick down a door," said a fellow sniper, a SEAL who asked to be identified only as Eddie.
Another SEAL, a senior chief petty officer, said that when he had the chance to pick the members of his platoon, Carter was his first choice.
"There were dozens and dozens of guys, but Mark was the best," the senior chief said. "He had a contagious personality. He always found the sunny skies in the grayest of days."
Although the SEALs, like other military units, have suffered casualties in Iraq and Afghanistan, the loss of Carter has been particularly painful, the SEALs said.



Sunday, June 8, 2014

WOD Monday June 9, 2014

WARM UP:  10 min
Run 400 m
10 pass throughs (PVC)
10 OHS drills
10 snatch foot start and land drill

MOBILITY:  Thoracic Opener (on ground w/ foam roller- reach for KB)

SKILL/STRENGTH:  8 min EMOM
3 Snatch Grip Deadlift (1 RM Snatch weight)

WOD:  "Main Site Monday"   (from 5/21/14)
21 Snatch (155/105)
Rest 3 min
15 Snatch (155/105)
Rest 3 min
9 Snatch (155/105)

Score is weight used, time completed.


Friday, June 6, 2014

WOD Saturday June 7, 2014

WARM UP: 10 min - Dodgeball

MOBILITY: Couch Stretch

WOD: “Rankel”
20 min AMRAP
6 Deadlift (205/155)
7 burpee pull ups
10 KBS (55/35)
Run 200 m

w/ partner, 1 works at a time, both run together

Thursday, June 5, 2014

WOD Friday June 6, 2014

WARM UP:  10 min
Cherry pickers
10 hindu push ups
5 air squats- 10 sec hold at bottom (press knees out w/ elbows)
10 strict press (pvc, bar)
10 pass throughs 

MOBILITY: Banded Wrist Openers

SKILL:  Clean and Jerk, work up to WOD weight, 10 min

WOD: “Grace”
5 min Cap
30 Clean and jerk, (135/95)  
Rest 5 min THEN

1 mile run for time



Wednesday, June 4, 2014

WOD Thursday June 5, 2014

WARM UP: 10 min
EMOM
5 OHS
5 SOTS Press
5 Lateral Burpees

MOBILITY: Psoas Smash

SKILL:  OHS  10 (50%)-7(65%)-3 (80%)-3(80%)-3(80%)+

WOD: 10 min AMRAP
20 MB Situps (20/14)
20 OH Walking lunges (45/35)


CASH OUT:  Accrue 2 min HS hold

Tuesday, June 3, 2014

WOD Wednesday June 4, 2014

WARM UP: 10 min w/ partner
2 junk yard dog
10 partner wall balls
10 partner hand clap push ups
10 partner med ball sit-ups
walking quad stretch

MOBILITY:  Lat Smash

SKILL:  TGU, work on form/technique 10 min- progress to WOD weight

WOD: “HILB”
3 RFT
4 TGU (55/35) (2 each arm)
14 Power Cleans (135/95)
24 Back Squat (135/95)

Row 200 m

Monday, June 2, 2014

WOD Tuesday June 3, 2014

WARM UP:  10 min AMRAP
20 double unders
10 box jumps
pendulum walk
10 KBS
20 leg swings

MOBILITY: Pec Openers at Rig, Pec Smash

SKILL:  8 min EMOM Odd:  4 KTE, Even:  Plank hold

WOD: “Dirty Thirty”

30 Box Jumps (24/20)  
30 Jumping Pull UPs, 
30 KBS (55/35), 
30 walking lunges, 
30 KTE, 
30 Push Press (45/35), 
30 Banded Good Mornings, 
30 Wall Balls (20/14), 
30 Burpees, 
30 Double Unders

Sunday, June 1, 2014

WOD Monday June 2, 2014

WARM UP:  10 min
cherry pickers
10 Push Press (PVC, bar)
5 strict pull ups
10 banded squats (hold 3 sec at bottom)
row 200 m

MOBILITY:  Hanging Thoracic Opener

SKILL/STRENGTH:  Push Press, 15 min to find 1 RM

WOD:  "Main Site Monday" (June 28, 2012)
12 min AMRAP
12 Push Press (115/75)
12 CTB Pull Ups
12 Pistols
Congrats to Mike and Elisia on their wedding!