Ryan 161505

WARM-UP (10)

20 DUs

5 R & L Lunges

10 Push-ups

20 DUs

5 R & L Lateral Lunges

1 Minute Handstand Hold

20 DUs

5 R & L Reverse Lunges

10 KB Press

MOBILITY (5)

Glutes Against Wall

STRENGTH (20)

4 Sets of

5 Push Press + 10 Walking Lunges

CONDITIONING

2 Rounds

1/2 Tabata

Heavy Prowler Push

1 Minute Rest

Rope Pull

1 Minute Rest

Yoke Carry

1 Minute Rest

Push-Ups

Ryan O.

WARM-UP (10)

2 Rounds

10 Cal Row

10 Banded Shuffle

10 Glute Bridges

10 Banded Squats

10 GHD Back Extensions

Ironscap

CONDITIONING(15)

Every 10 Minutes For 40 MInutes

100 Single Unders

Run 1 Lap

1 Prowler Push

10 Cal Row

5 Stone 2 Shoulder

RYAN 151122

WARM-UP/RECOVERY (10)

6 Rounds of A.B.

30" On/30" Off, Climbing

CONDITIONING (20)

3 Rounds

5 Pull-Ups

10 Push-ups

Rope Pull

3 Rounds 

4 Burpees

8 Muscle Cleans 75

12 Strict Press 75

6 Rounds of A.B.

30" On/30" Off, Climbing

STRETCH (5)

Ryan150301

Warm-up (15)

Accumulate 35 Cals on Rower @ 2:05

Strength I (15)
C&J

 

I.A. Pause Power Clean (Knees, Mid-Thigh, Pockets, Reception)

I.B. Drop  to Split, Jump to Split

I.C. Jerk Balance

I.D. PC + JD + FSJ

 

 

Strength II (15)

Minute 1:  KHSPU

Minute 2:  PU + C2B + H2B

Minute 3: Rest

Conditioning ~ CrossFit Specific EMOM (10)

3 Thrusters 75

4 Pull-ups

5 Burpees

 

Goal 7 - 7 - 7

12 Days of CrossFit (You Might Not Want to Look)

1.)  Mobility
2.) Bear Complex & Run
3.) Set-up
4.) Stage Photos (Wall, KB, etc...)
5.) WOD (Cap 40 Minutes)

Tim & Ryan (Note:  Stagger Starts by 3 - 5 Mins)

1 Rope Climb
2 Stone to Shoulder (L & R) (115lbs)  [Adj. Do Work]
3 Power Cleans (135lbs) [Platforms]
4 Farmer's Carries (70lbs) [Adj. CFS Wall]
5 Strict Pull-ups/Kipping
6 Tire Tuck Jump Throughs [Btwn. CFS Wall & Pull-ups] *
7 Tire Flips [Btwn. CFS Wall & Pull-ups] *
8 KBS  (53lbs)  [Platforms]
9 Sledgehammer Strikes (Left Or Right, Choose)  [Btwn. CFS Wall & Pull-ups]
10 Burpees Over the Barbell [Platforms]
11 Ring Dips
12 Barbell Lunges (135) [Btwn. CFS Wall & Pull-ups]


Anthony [Take Platform Closest to White Board]

1 Muscle-up (1 Attempt)
2 Thrusters (95)  [Platforms] *
3 Front Squats (95)  [Platforms] *
4 Hang Cleans (95)  [Platforms] *
5 Deadlifts (95)  [Platforms] *
6 Box Jumps OR Step-Ups  [Platforms]
7 AB Matt Sit-ups  [Adj. Whiteboard]
8 KBS (44)   [Platforms]
9 Wall Balls 20/14  [Adj. CFS Wall]
10 Walking Lunge with Dumbells (25)  [Adj. Whiteboard]
11 TTB
12 Burpees Over the Barbell  [Platforms]


Danielle

1 100m Row  [Adj. Whiteboard]
2 Stand Dips [Adj. Whiteboard]
3 Dumbbell Thrusters (25 lbs)  [Platforms]
4 Burpee No-Push-up & Step Ups (18″)  [Adj. Whiteboard]
5 Push-Press (55lbs)  [Platforms]
6 Pendlay Rows (55lbs)  [Platforms]
7 KBS (30lbs)  [Platforms]
8 Single-Arm DB Snatches (4 each arm) (25lbs)  [Platforms]
9 Windmills (Right OR Left, Choose)  [Platforms]
10 Walking Lunges with Dumbbells (25 lbs)  [Adj. Whiteboard]
11 Parallette Push-ups  [Adj. Whiteboard]
1200 A.D.  [Ring Zone]


Ken   

100m Row  [Adj. Whiteboard]
2 Strict Pull-ups (1 Red Band)
3 Dumbell Thrusters 25  [Platforms]
4 Burpees Over Barbell  [Platforms]
5 Clapping Push-ups  [Platforms]
6 Box Jumps   [Platforms]
7 Dual Ring Rows [Ring Zone]
8 KBS (44lbs)  [Platforms]
9 Wall Balls (20) [Ring Zone]
10 Walking Lunge with Dumbells (25lbs) [Adj. Whiteboard]
11 Deadlifts (135lbs)  [Platforms]
1200m A.D.  [Ring Zone]

Ryan O. 141130

Warm-Up

:45 sprint A.D.

10 Single Arm Swings

5 Strict Press L & R 

5 Goat Bag Swings 

5 Single Leg Deads 

Part I:  Connectivity

L Sit - Dip Support - Side Plank

Part II: Strength

Tall Jerk

Jerk Balance

Pause Jerk

Clean & Jerk

Part III: 20 Minutes Conditioning 

4 Individually Scored Rounds

1 Minute A.D. Cals

3 Man Makers (35)

1 Stone G2O

Rest 2 Min

Part IV
Stretch on Box

Ryan O.

Warm-Up:

Foam Roll

T-Spine & Shoulder M.O.B.

Connectivity:

HSPU Work

Part I: Pre-Con

10 Min EMOM

Odd: Snatch + 2 OH Walking Lunges

Even: Atlas Stone

Part II: Conditioning 

4 Rounds For Time:

20m OH Lunge

4 Atlas Stone Up & Overs

1 Rope Climp

Buy In/Cast Out 400m Run

Ryan O. 140328

PART I:  Skills/Fundamentals

1. Kipping Pull-up
2. Wall Walk


PART II:  Strength

2 Min AMRAP
10 Strict Pull-ups
AMRAP Kipping Pull-ups

2  Min AMRAP
2  Wall Walks
AMRAP Hollow Rocks 
3 x 3 
Deadlift (95, 135, 155)


PART III:  Conditioning

10 Min AMRAP
7   Ruck Thrusters (45)
10 Deadlifts 115 
12 Box Jumps (w/Step Down)

Ryan O and Amy

PART I:  Strength and Instruction

90, 60, 30 Pull-up/Ring Row AMRAP

Review High Hand Windmill R & L & Sideplank & GHD Sit-ups 

PART II:

16 Minute AMRAP

P1 Leader Ryan Ruck/Run 200m

P2 12 Wall Balls

Then,

P1 Leader Ryan  Row 300/250

P2 10 GHD Sit-ups 

PART III:

:45. Windmill R

:45. Windmill L

:45. Prone Plank

:45. Side Plank Right

:45 Side. Plank. Left

Ryan O. 140222

PART I :  Strength

10 Min AMRAP NFT
5 - 7 OHS
7- 10 Stand Dips, With Dumbell


PART II:  Endurance

6 Min AMRAP
3 Burpees
Sandbag Sprint 
5 Sandbag Squats
Sandbag Sprint

Rest 5 Min

2 Rounds
25 Cals A.D.
1 Rope Climb
10 Ruck Thrusters (30)

Ryan 140209

PART 1:  Warm-up

Bear Complex:
Clean
Front Squat
Push Press
Back Squat
Behind the Neck Press


PART II:  Pulling Strength

For Muscular Endurance & Repetition Strength

1.  Wide-grip (12" Outside Shoulders) pull-up MAX REPs (Aim for 15)

& 1 Set of Bear Complex

2.  Medium-grip (Just Outside Shoulders) pull-up MAX REPS (Aim for 15)

& 1 Set of Bear Complex

3.  Medium-grip chin-up (Palms Facing) MAX REPS (Aim for 15)

& 1 Set of Bear Complex

4.  Narrow-grip chin-up (Inside Shoulders) MAX REPS (Aim for 15)

& 1 Set of Bear Complex

PART III:  Workout

For Time:

200M Bear Crawl (under benches)
15 Jump Squats (Bar/Ruck/Sandbag)
12 Dips + Push-ups
9 Ruck Burpees

200 M Bear Crawl
12 Jump Squats
9 Dips & Push-ups
6 Ruck Burpees

200 M Bear Crawl
9 Jump Squats
6 Dips & Burpees
3 Ruck Burpees

Ryan O. 140118

PART I:

5 Min EMOM Marguerita


PART II:

10 Min EMOM

Even:  Back Squat x 7 (105)
  Odd:   7 - 10 Decline Push-ups


PART III:

 2 Individually Timed Rounds:

4 Farmer's Carries (2 Burpees in Between Carries)
15 Thrusters w/ 25 lb Ruck
10 Ring Rows w/Ruck
30 Sec Ring Hold At Top of Rings w/Ruck

Ryan O. 140111

Heavy Rope Pulls w/ Ruck

PART I:

Learn Turkish Get-ups


PART II:

Learn Barbell Deadlift/
Strict Pull-up Practice (Purple Band)


PART III:

12 Min AMRAP:

4 Burpees w/ Ruck (25)
5 Turkish Get-ups w/Ruck
6 Ruck Thrusters
7 Shuttle Cone Sprints w/Ruck
1 Heavy Rope Pull (185)

Ryan O. 131227

PART I:  

Review Rowing
Learn Thruster

PART II: 12 Min AMRAP NFT

 3 -5 Thrusters 45/55/65/75/85
10 GHD Back Extensions  w/Pack



PART III: Benoit Meets Barbara
with 25# Ruck Sack

4 Individually Time Rounds

Row 350 (1:30)
5 Squat Thrusts (0:25)
10 Push-ups (0:35)
20 Squats (1:00)

Rest 2 Minutes In Between Rounds

Ryan O. 131221

Ruck On, Ruck Off

PART I:  Strength Training

6 - 8 R & L Step-Ups (w/Ruck)
7 KB Single-Arm Press (Build to Challenging)
7 Elevated Ring Rows (Bodyweight)


PART II: Go-Ruck Conditioning

4 Rounds For Time:

Ruck 200m
5 Push-ups (w/Ruck)
5 Ruck Man-Makers
10 Ruck Squats

Ryan O. 131214

PART I: Track Drills/Abduction Excercises

PART II:  Front Squats & Presses
1 x 5 65
1 x 5 70
1 x 5 75
1 x 5 85
1 x 5 90

In Between Sets 7 - 10 GHD Back Extensions

PART III:  3 Rounds For Time

Ruck Weight = 30

Farmer's Carries w/Ruck x 2 (Trap Bar 135)
OH Walking Lunge using Ruck
Bear Crawl's/w Ruck (50')

Ryan O. 131207

http://www.nerverush.com/inside-the-goruck-challenge-with-lead-cadre-lou-lepsch/goruck-challenge/

PART I:  Row, Ruck AND Row

PART II: Fronts Squats and Planks w/Ruck

PART III: Interval Ruck

Run

Push-ups

Step-ups