Tuesday April 8 (Week 14)

 Fit Club

A: 8 Minute AMREP
   8 DB Snatch (65/45)
   8 Toes to bar
   20 Double Unders

 B: Abs for 15 minutes 

Rounds: 
Benton - 6+8
Taegan - 5+4
G - 4
Bradford - 5
Nate Dog - 4
New Abby -  4+6
Stanich - 5
Bell - 4+8


I did a little recording on the blog today... it's a rant... Abs were good. we held a plan for 1:00 then side planks for 30 seconds, the s kicks for 1:00. Then the second set we doubled it... We were going to do cleans and things first but there were a bunch of people up there this morning... I give them a week. Outside Thursday and Awesome workout Friday... See you there.

Week 14 Plan

Monday: 
A: EMOTM
    3 Back Squats @ 20x1 Tempo x 6 minutes
B: EMOTM alternating for 12 minutes
   12 Russian KB Swings (75 / 55)
   6 HSPU's
C: For time
    50 Double Unders
    50 OH Lunges (45 / 25)
    50 Double Unders
    50 OH Lunges (45 / 25)
    50 Double Unders


Tuesday:
A: Work on Clean Technique for 10 Minutes
B: Every :30 For 6 minutes
   1 Power Clean
C: 8 Minute AMREP
   8 DB Snatch (65/45)
   8 Toes to bar
   20 Double Unders


Thursday: Outside workout
10 Sets Rest 1:00 Exactly between sets
  4 Burpees
  12 KB Swings (55 / 35)
  100 Yard run

Friday: 
A: Back Squat 5, 4, 3, 2, 1 (rest 2 Minutes)
B: OH Squat technique with PVC or Bar (10 Minutes)
C: For time (5, 4, 3, 2, 1)
   Dead Lift @ 225 / 185
   Burpee Pullup / Bar Muscle up

* Might Skip B-ball for this one... it is going to be awesome

Friday April 4 (Week 13)

Benton

20 Minute AMREP

2 Muscle Ups
4 HS Pushups
8 KB Swings (72lbs)

I think I got through 13 rounds +3 Reps. It was pretty difficult... 

Tuesday April 1 (Week 13)

Fit Club

Benton, Stanich, G, KE, Maddie / Jess, Nate, Taegan. 

A: Push Press Clusters 3.3.3 Res 10 Seconds 

    Res 2 Minutes x 3 Done @ 155 

B: EMOTM x 6 Minutes 

    5 Thrusters @ 135 / 75 (Tape your wrists)

C: 5 Minute AMREP
    10 Wall Balls
    2 Wall Walks 6 Full Rounds 


Tired now

Monday March 31 (Week 13)

Sunday Funday

 Fit Club

Attendance: Benton, G, KE, Taegan, Brad, New Abby, Thomas, Rob 

A: Back Squat 5 Sets of 5 225, 245, 265, 265, 265

    Rest 2 Minutes Between Each Set

B: EMOTM x 8 Minutes 

   3 Pull Ups 

   5 Burpees to 6 inches

or

5 Hand Stand Pushups Done

C: 100 Goblet Squats for time (55 / 35) 5 minute time cap

Taegan: 71
Abby: 75 
Thomas: 100
Rob: 73 
Teachers: 100

Note for the goblet squats: We need to all be going deeper (past parallel). We really need to work hard on our mobility. The new jambox thing is awesome and there are a lot of people up there (nonfitclub members). It felt good to work out again. Here is going to be the general rundown: 

6:00 - 6:10 Warm up / Stretch 
6:10 - 6:40 WOD
6:40 - 6:50 Stretch 

Lastly: Today we had 9. 9 is a perfect number. Don't tell anyone else about fit club...
  

Week 13 Plan

Fit Club Run Down 

Monday: 

A: Back Squat 5 Sets of 5 

    Rest 2 Minutes Between Each Set 

B: EMOTM x 8 Minutes 

   3 Pull Ups 

   5 Burpees to 6 inches 

C: 100 Goblet Squats for time (55 / 35) 

Tuesday: 

A: Push Press Clusters 3.3.3 Res 10 Seconds 

    Res 2 Minutes x 3

B: EMOTM x 6 Minutes 

    5 Thrusters @ 115 / 75 (Tape your wrists)
C: 5 Minute AMREP
    10 Wall Balls
    2 Wall Walks 

Thursday: 

A: Every 3 Minutes for 18 Minutes 

    5 Deadlift @ 75% 

    1:00 Plank 

B: 5 Rounds for time: 

   4 Power Clean @ 115 

   8 Box Jumps 

Friday: 

A: Alternating EMOTM x 12 Minutes  

     5 Bench Press @ 75% 

    10 Dips @ body wight 

B: Alternating EMOTM x 12 Minutes 

    5 Strict Pullups 

    10 Incline bicep curls 

14.5 Open Workout

14.5 Open 

21-18-15-12-9-6-3 

Thrusters @ 95lbs 

Bar-facing Burpees 

Attempt 1: 16:10

Thomas 17:30 (really good) 

If I had to do it again I would try and get the thrusters done in two sets instead of 3 sets. When you do the math it turns out to be 84 burpees and 84 thrusters... that's a lot of action. I did keep my shirt on the whole workout... it was the toughest workout I I have done in a long time. 

Final Spot: 849... not so good.