9.20.18

Weightlifting

Power Snatch 

In 15 min work to a heavy single

Deadlift 

In 15 min work to 5RM

Performance

Metcon (AMRAP - Reps)

Death by
1 HSPU
1 Pull Up

Fitness

Metcon (AMRAP - Reps)

Death by
1 Push Up
1 Elevated Ring Row

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Ryan Thompson
9.19.18

Performance

Metcon (10 Rounds for reps)

10 sets @ Hard Effort
30 sec Double Unders
30 sec rest
30 sec Ski cal
30 sec rest
30 sec row cals
30 sec rest

Fitness

Metcon (5 Rounds for calories)

5 sets
1 min Single Unders
1 min Ski
1 min Row
Rest 3 min

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Ryan Thompson
9.18.18

Weightlifting

A. : Split Jerk (In 15 min work to a heavy single)

B. : Bench Press (In 15 min work to a heavy single)

Performance

C.: Metcon (Time)

FT.
HSW 200’
40 Burpee Box Jump Overs 30/24"

Fitness

C.: Metcon (Time)

FT
10 HS Wall Runs
20 Burpee
30 Box Jump SD 24/20"

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Ryan Thompson
9.17.18

Performance

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
2 Power Cleans 185/125 Rx+; 155/115 Rx
2 Squat Cleans 185/125 Rx+; 155/115 Rx
4 Muscle Ups
12/9 cal AB

Fitness

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
1 Power Cleans 135/95 Rx+; 115/75 Rx
2 Hang Squat Cleans 135/95 Rx+; 115/75 Rx
6 Pull Ups CTB Rx+
12/9 cal AB

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Ryan Thompson
9.15.18

Performance

Metcon (AMRAP - Rounds and Reps)

30 min AMRAP
3 Strict dHSPU Rx+; Strict HSPU
10/7 cal AB
5 T2B
1 Rope Climb

d(eficit)HSPU are 2 on each side black 45# plates for men and 1 on each side black 45# plate on each side for women

Fitness

Metcon (AMRAP - Rounds and Reps)

30 min AMRAP
3 Kipping HSPU Rx+, 3-5 Strict DB Shoulder Press 50/35# Rx
10/7 cal AB
5 T2B Rx+; 5 V-Up Sit Ups Rx
1 Rope Climb

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Ryan Thompson
9.14.18

WOD (Fitness And Performance)

Metcon (AMRAP - Reps)

4 sets
1 min Burpees to 6" target
1 min Wall Ball Shots 30/20#; 20/14#
1 min Ski cals
1 min D-ball Over Shoulder 100/70#; 70/50#
1 min rest

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Ryan Thompson
9.13.18

Performance

Metcon (Time)

3 RFT
25 Db Push Jerk 50/35; 35/20
50 Double Unders
25 Db Step Ups 50/35; 35/20#; 24/20"
50 Double Unders

Fitness

Metcon (Time)

3 rounds for time of:
15 dumbbell push jerks 35/20#
35 single-unders
15 step-ups 35/20#
35 single-unders

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Ryan Thompson
9.12.18

Weightlifting

Hang Power Clean + Power Clean (Every 2 minutes for 10 sets (20 min))

Build to a heavy complex.  Does not need to be TNG

Performance

Metcon (Time)

FT
3/3, 6/6, 9/9, 12/12,... 21/21
Deadlift 185/125
Box Jump SD 24/20"

Fitness

Metcon (Time)

3/3, 6/6, 9/9, 12/12, 15/15
Deadlift
Box Jump SD

Weight of deadlift is from the heaviest clean. Max it is up to 185/125

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Ryan Thompson
9.11.18

Performance

Metcon (AMRAP - Rounds)

Every 2 min for 16 sets (32 min)
Set 1- AMRAP Muscle Ups in 45 sec
Set 2- GHD Sit Ups x 15 reps
Set 3- Run 200m
Set 4- Alternating Pistols x 20 reps

Fitness

Metcon (AMRAP - Rounds)

Every 2 min for 4 sets (32 min)
Set 1- Pull Ups in 45 sec
Set 2- AB Mat Sit Ups x 15 reps
Set 3- Run 200m
Set 4- Alternating Back Step Lunges x 20 reps

CTB is Rx+

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Ryan Thompson
9.10.18

Weightlifting

Front Squat (Every 3 minutes for 10 sets (30 min))

Sets 1-3: 5 reps @ 50, 55, 60%
Sets 4-6: 3 reps @ 70, 75, 80%
Sets 7-9: 1 reps @85, 90, 92.5-95%
Set 10: AMRAP 75%

Performance

Metcon (Time)

4 RFT
15/12 cal Row
10 OH Squats 135/95 Rx+; 95/65 Rx

Fitness

Metcon (Time)

3 RFT
15/12 cal Row
Rest 30 sec
10 Goblet Squats 70/53#; 53/25#
Rest 30 sec

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Ryan Thompson
9.8.18

Performance

Metcon (Time)

In 15 min work to a heavy Shoulder to Overhead from rack

Rest 5 min exactly

4 RFT
5 Db Snatch L 50/35#
5 Db Snatch R 50/35#
10 Kb Thrusters 1.5/1 pood
Run 400m

Fitness

Metcon (Time)

In 15 min work to a heavy Shoulder to Overhead from rack

Rest 5 min exactly

3 RFT
5 Db Snatch L 35/20#
5 Db Snatch R 35/20#
10 Db Thrusters 35/20#
Run 400m

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Ryan Thompson
9.7.18

Performance

Metcon (Time)

FT
50 Double Unders
5 Squat Cleans 185/135
40 Double Unders
4 Squat Cleans 205/145
30 Double Unders
3 Squat Cleans 225/155
20 Double Unders
2 Squat Cleans 245/165

Fitness

Metcon (Time)

FT
25 Double Unders
5 Squat Cleans 135/95
20 Double Unders
4 Squat Cleans 145/105
15 Double Unders
3 Squat Cleans 155/115
10 Double Unders
2 Squat Cleans 165/125

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Ryan Thompson
9.6.18

Performance

Metcon (AMRAP - Rounds)

E2M x 36 min
Set 1-Run 200m + 10 Push Ups
Set 2-Row 250m + 10 T2B
Set 3-Bike .3/.2 miles + 15 GHD Hip Extensions

Fitness

Metcon (AMRAP - Rounds)

E2M x 36 min
Set 1-Run 200m + 5-10 Push Ups
Set 2-Row 250m + 5-10 Knee Raises
Set 3-Bike .3/.2 miles + 5-10 GHD Hip Extensions
Set 4-Rest 1 min

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Ryan Thompson
9.5.18

Weightlifting

A1. : Back Rack Lunge (3 x 8 reps (4/4))

@50% of 1RM Back Squat

A2. : Weighted Pull-ups (3 sets x 3-5 reps)

Metcon

Metcon (Time)

8 RFT
5 D-Ball Over Shoulder 100/70 Rx+; 70/50 Rx
10 Jump Switch Lunges

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Ryan Thompson
9.4.18

Performance

Metcon (6 Rounds for time)

Every 5 min x 6 sets
9/7 cal AB
7 Power Snatch 135/95 Rx+; 115/75 Rx
9 Bar Facing Burpees
7 Power Clean and Jerk 135/95 Rx+; 115/74 Rx
9/7 cal AB

Fitness

Metcon (6 Rounds for time)

Every 5 min x 6 sets
7/5 cal AB
5 Power Snatch 115/75 Rx+; 95/65 Rx
7 Bar Facing Burpees
5 Power Clean and Jerk 115/74 Rx+; 95/65 Rx
7/5 cal AB

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Ryan Thompson
9.3.18

Emily (Time)

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

To learn more about Emily click here

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Ryan Thompson
9.1.18

Performance

JBo (AMRAP - Rounds)

28-Minute AMRAP of:
9 Overhead Squats, 115#
1 Legless Rope Climb, 15"
12 Bench Presses, 115#

In honor of U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, died Sept. 1, 2012

To learn more about JBo click here

Fitness

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 rope climb
12 bench presses
Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

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Ryan Thompson
8.31.18

Performance

Metcon (Time)

5 RFT
10 Deadlifts 275/185 Rx+; 55-60% of est 1RM Rx
45 Double Unders

Fitness

Metcon (Time)

4 RFT
10 Deadlifts BW
rest 30 sec
20 Double
Unders
rest 1 min

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Ryan Thompson
8.30.18

Performance

Metcon (Time)

FT
50 CTB Pull Ups
40 Kipping HSPU
30 One Arm Db Hang Clean and Jerks 50/35
20 Muscle Ups (Ring RX+)

18 min Time cap

Fitness

Metcon (Time)

7 RFT
10 Pull Ups CTB Rx+
5/5 One Arm Db Hang Clean and Jerks 35/20#

18 min Time cap

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Ryan Thompson
8.29.18

Performance

Hang Power Snatch + Overhead Squat + Snatch (Every 2 min, for 16 min (8 sets))

Build over the course of the eight sets

Metcon (AMRAP - Reps)

EMOM 10
Set 1-Row 15/12 cals
Set 2-8 DB Front Squats 35/20#  + 8 Burpees

Finish all is a score of 310/280

Fitness

Hang Power Snatch + 2 Overhead Squat (Every 2 min, for 16 min (8 sets))


Build over the course of eight sets

Metcon (AMRAP - Reps)

EMOM 10
Set 1-Row 12/9 cals
Set 2-5 Goblet Squats 1.5/1 pood  + 5 Burpees

Finish all is a score of 220/190

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Ryan Thompson