THURSDAY 181115

Schedule and Coaches

6:15 Coach Gaela
9, 10 & noon Coach Brandon
4:30, 5:30 & 6:30pm Coach Gaela

Back Squat 1×3

build to a heavy 3RM

5 RFT

5 Hang cleans @60% of max power clean
5 Thrusters -same weight
50 DU
25′ HS walk (scale: 25′ bear crawl)

WEDNESDAY 181114

WEDNESDAY 181107 OPEN GYM HOURS

6-7:15 Coach Gaela
9-1130 Coach Brandon
430-730 Coach Trevor

Deadlift 15-12-10

Deadlift for load:
#1: 15 reps @ 63%
#2: 12 reps @ 68%
#3: 10 reps @ 73%

Rowing tapout

Increase calories until you can’t complete the work in 2 min time cap

Min 0-2: 20/14 cal
Min 2-4: 22/16 cal
Min 4-6: 24/18 cal
every 2 min, +2 cal

MONDAY 181112

MONDAY 181112 – celebrating Veterans Day

Today we are honoring “The Three Wise Men”. They were three brothers: Jeremy Wise, Ben Wise, and Beau Wise. They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau a member of USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty. Our efforts recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.

On Memorial Day, you can find a box just about anywhere that is participating in “Memorial Day Murph” and supporting the Mike Murphy Foundation. That is appropriate given Memorial Day is the day we honor those who died in combat; those like Mike Murphy who gave their last full measure of devotion. Veterans Day is different, it is the day we honor all who served, those who survived combat but may be struggling to survive the peace.

Three Wise Men

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

WEDNESDAY 181107

WEDNESDAY 181107 OPEN GYM HOURS

6-7:15, 9-1130 Coach Gaela
430-730 Coach Trevor

BSQ EMOM 8

3 BSQ @65% every minute

For time:

3 rounds-
20 KBS 53/35
20 WB 20/14
Rest 5 min
2 rounds-
10 T2B
10 Burpees

FRIDAY 181102

Schedule and Coaches

6:15, 9, 10 & noon Coach Gaela
4:30 & 5:30 Coach Katie

Bench Press 3-2-2-1-1-1-1

Bench Press for load:
#1: 3 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

3 RFT

20/13 cal bike (15/9 on Echo)
10 FSQ 135/95

MONDAY 181029

Schedule and Coaches

6:15 Coach Gaela
9, 10 & noon Coach Hayley
4:30, 5:30 & 6:30pm Coach Gaela

Back Pause Squat 5×2

Back Pause Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

3 sec pause in the hole, +2.5-5% from last Tuesday

AMRAP 10

50’ Single Arm Farmer’s Carry Right, heavy!
8 Box Jumps, 30/24
50’ Single Arm Farmer’s Carry Left, heavy!
8 T2B