FLEX / S&C Week of 8.13.2018
Monday August 13 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10m broad jumps + :30 alternating side lunges + :30 bottom of squat hold]
+
Every :90 for 4 sets:
1st: 4 front squats, 20x1 tempo
2nd: 5-6 seated dumbbell shoulder press, 20x1 tempo
+
4 rounds for time:
16 wall balls, 14 to 9’/20 to 10’
8 burpees to a plate
16 weighted sit ups w/DB at chest
+
2-3 sets not for time:
:30 sorenson hold
20m/side 1-arm DB overhead carry
Tuesday August 14 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 5/side 1-arm DB hang clean and jerks + 10m crab walk + :15/side front rack stretch]
+
For 10:00
Evens- 2 power cleans + 2 hang power cleans, light/moderate
Odds- :30 hollow hold
+
AMRAP in 12:00
300m run
10 dumbbell cleans
12 toes to bar
10 dumbbell push press
+
Not for time:
Accumulate :60 weighted plank
Wednesday August 15 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10-15 light banded pass throughs + 10-15 banded overhead squats + 10m duck walk]
+
Every :90 for 12:00
1st: 5 overhead squats, LIGHT, 20x1 tempo
2nd: :30 strict pull ups, use band if necessary
+
For time:
21-15-9
Calories (bike/row/ski)
Thrusters, 65/95
+
2-3 sets not for time:
:30 flutter kicks
14 alternating dumbbell curls
Thursday August 16 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10m penguin walk + 5 inchworms + :15/side plank]
+
Every :60 for 12:00
1st: :30 double unders
2nd: power clean and push jerk, 3 reps
3rd: :30 russian twists
+
AMRAP in 9:00
60 double unders or 120 single unders
12 deadlifts, 95/135
200m run
+
Not for time:
200m offset carry (1-arm farmers carry, 1-arm front rack or overhead, can switch arms at any point)
Friday August 17 – Crossfit and Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 goblet squats + 10 halos + :20-:30 passive hang from bar]
+
AMRAP in 10:00 with a partner, one person working at a time:
600m row
40 1-arm dumbbell thrusters
20 pull ups
+
12:00 with a partner for total reps:
:60 burpee box jump overs
Switch
:60 kettlebell swings
Switch
:60 V-ups
Switch
+
For time (ind)
400m run
30 hand-release push ups
30 sit ups
Monday August 13 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 jumping squats + :30 alternating side lunges + :30 bottom of squat hold]
+
For 12:00:
1st: :40 frog jumps, :20 rest
2nd: :40 prisoner squats, :20 rest
3rd: :40 mountain climbers, :20 rest
4th: :40 push ups, :20 rest
+
4 rounds for time:
16 plate to overhead
8 burpees to a plate
16 weighted sit ups with plate
+
3 sets not for time:
15-20 quadruped hip extensions / side
15-20 banded banded steps / side
:45 plank
Tuesday August 14 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 5 DB clean and jerks + 10m crab walk + :15 side plank / side]
+
For 10:00
Evens- 6-8 dumbbell cleans
Odds- :30 hollow hold
+
AMRAP in 12:00
300m run or 350 meter row
10 dumbbell cleans
12 knees to elbow
10 dumbbell push press
+
Not for time:
1 mile bike
50 glute bridges
Wednesday August 15 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10-15 light banded pass throughs + 10-15 banded overhead squats + 10m duck walk]
+
For 12:00, continuously at a moderate pace:
10 overhead plate walking lunges
10 ring rows
20 weighted step ups
20 plank jacks
+
For time:
21-15-9
Calories (bike/row/ski)
Dumbbell thrusters
+
2-3 sets not for time:
:30 flutter kicks
:30 reverse crunches
:30 hollow hold
Thursday August 16 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10m penguin walk + 5 inchworms + :15/side plank]
+
Every :60 for 12:00
1st: :30 wall ball practice – squat to low target, really focus on form
2nd: 8 dumbbell clean and jerk
3rd: :30 russian twists
+
AMRAP in 9:00
120 single unders or 75 jumping jacks
12 kettlebell deadlifts
200m run or 250 meter row
+
Not for time:
:60 plank
50 toe touches on 45 pound plate
40 shoulder taps (hands under shoulders; little to no rocking)
30 toe touches
20 shoulder taps
10 toe touches
Saturday
"Some Gave All"
6 Rounds For Time
300 M Run
21 Ground to Plate Over Head #24#25
15 Front Squats with the plate #45#25
9 Burpees to the the plate
Hero WODs are named after men and women who have given their lives in the line of duty. Their purpose is to remind us to think outside of ourselves and are intended to be performed with intense effort. As we begin to struggle our minds should meditate on the person or persons that gave their all in the line of duty. Today we honor the sacrifice of the Warren County Fire/EMS & Police personnel for laying down their lives in the line of duty.
Warren County Fire Fighters
Obe Bundy
Milo Merrill
Roy Yinger
Wilmo Testerman
Terry Leasher
Warren County LEO
Officer George Basore - Franklin Police Department
Sheriff W.E. Graham - Warren County Sheriff’s Office
Deputy Homer Burlile - Warren County Sheriff’s Office
Chief James Elder - Mason Police Department
Officer William Johnson - Springboro Police Department
Officer Jeffrey Phegley - Morrow Police Department
Sergeant Brian Dulle - Warren County Sheriff’s Office
4/9-4/14
Monday April 9
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [5 1-arm dumbbell thrusters/side + 10m penguin walk + 10m duck walk]
+
Every :90 for 4 sets:
1st: 2 squat cleans + 2 hang squat cleans
2nd: :30 strict pull ups/barbell pull ups/ring rows
+
AMRAP in 10:00
5/side 1-arm dumbbell thrusters, 35/50
21 row calories
10 toes to bar
+
2 rounds not for time:
10 light DB reverse flys
:30 flutter kicks
Tuesday April 10
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [5 good mornings w/empty bar + 5 inchworms + 10-15 hand-release push ups]
+
A. Snatch-grip deadlift, 4-4-3-3@31x1, 2:00 rest
B. Handstand or nose to wall hold, 3x :30, :60 rest
+
For 16:00
1st: 5-6 touch and go power snatches, light/moderate, no higher than 85/115
2nd: 8 burpees w/2-hand touch to 6” target
3rd: 14-16 russian twists w/wall ball
4th: :30 row/bike/ski @high effort
+
2 rounds not for time:
20m/side 1-arm kettlebell overhead carry
10-15 light banded tricep pull downs
Wednesday April 11
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 goblet squats w/:01 pause in bottom + 10 dumbbell push press + 10m bear
crawl]
+
A1. Front rack alternating lunges, 3x14-16, :60 rest
A2. 6-8/side 1-arm dumbbell push press, :60 rest
+
3 sets for total rounds:
AMRAP in 3:00
12 wall balls, 14 to 9’/20 to 10’
50/25/15 double unders or 100 single unders
15 sit ups
:60 rest
Pick up where you left off in previous set
Score is total number of rounds overall
+
2 rounds not for time:
10-15 light plate halos
10/side plank rotations
Thursday April 12
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 dumbbell cleans + 10m crab walk + :30 front leaning rest]
+
A. Power clean and split jerk, 8x1 focusing on technique, only add weight if there is no press out
in the split jerk, begin a rep every :60
B. Pendlay row, 5-5-5@20x1, :60 rest
+
3 rounds for time:
200m run
8 burpees
8 ground to overhead, 65/95
8 box jump overs
+
2 rounds not for time:
:15-:30 L-sit or L-hang
10-15 light band pull aparts
Friday April 13
A. Max out Friday
+
AMRAP in 10:00 with a partner, partners trade full rounds:
5 pull ups
10 hand-release push ups
15 air squats
4/2-4/7
Monday April 2
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 goblet squats w/:01 pause in bottom + 10m walking lunges w/reach overhead +
:30 hanging knee tuck]
+
Every :90 for 4 sets:
1st: 4 hang squat cleans
2nd: 2-3 deadhang to inverted or 2-3 dragon flags
+
3 rounds for time:
30 sit ups
20 wall balls, 14 to 9’/20 to 10’
10 box jumps
+
2 rounds not for time:
:15/side star plank
40m moderate prowler push
Tuesday April 3
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 tough russian kettlebell swings + 10-15 light banded good mornings + 5 burpees
w/2-hand touch to 6” target]
+
A.Snatch-grip deadlift, 5-5-4-4@31x1, 2:00 rest
B. Handstand push up practice, 3x :30, :60 rest
+
AMRAP in 10:00
8 power cleans, 65/95
50/25/15 double unders or 100 singles
8 shoulder to overhead, 65/95
16 row calories
+
Not for time:
Accumulate 50 hollow rocks
Wednesday April 4
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [20m/side 1-arm dumbbell overhead carry + 10-15 hand-release push ups + 15 air
squats]
+
A. 1 snatch balance + 2 overhead squats, 1-1-1-1, 2:00 rest
B. Seated dumbbell Arnold press, 3x5-6@21x1, :60 rest
+
For time:
50 alternating 1-arm dumbbell snatches, 35/50 or 20/35
40 plate-hop burpees
30 air squats
20 hand-release push ups
10 pull ups/ring rows
*perform 8 russian twists w/plate every minute on the minute, 15/25 or 10/15
+
2 rounds not for time:
:30 weighted sorenson hold
20m/side 1-arm heavy farmers carry
Thursday April 5
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10m broad jumps + 10m crab walk + 10 dumbbell cleans]
+
A. 2 push jerks + 1 split jerk, 6x1 only adding weight if there is NO press out, begin a set every
:90
B. Pendlay row, 3x6@20x1, :60 rest
+
12:00 for total reps:
1st: :30 toes to bar
2nd: :30 dumbbell cleans
3rd: :30 wall walks
+
2 rounds not for time:
10-15 light banded tricep pull downs
10/side dumbbell scap retractions
Friday April 6
A. Max out Friday
+
For time with a partner, one person working at a time:
30 squat cleans, 65/95
40 row calories
40 bar-facing burpees
40 row claories
60 deadlifts, 65/95
40 row calories
3/5-3/9
Monday March 5
10:00 warm up
row/run/bike @easy pace
Mobility- coach led
2 rounds of [15 jumping squats + :15/side plank + 6/side 1-arm ring rows]
+
Every 2:00 for 5 sets:
3 clean-grip deadlifts + 2 hang squat cleans
5-7 strict toes to bar
+
AMRAP in 6:00
15 wall balls, 14 to 9’/20 to 10’
10 burpees to a plate
+
3:00 rest
+
AMRAP in 6:00
10 pull ups
14 alternating pistol squats or dumbbell lunges
+
2 rounds not for time:
:30 arrested superman hold
10-15 light band tricep pull downs
Tuesday March 6
10:00 warm up
row/run/bike@easy pace
Mobility-coach led
2 rounds of [5/side 1-arm kettlebell swings + 10 box jumps + 5 inchworms]
+
A. Hang power snatch, 2-2-2-2-2, 2:00 rest
B. 3-point dumbbell row, 3x8-10/side@20x1, :60 rest
+
AMRAP in 10:00
10 sit ups
10 dumbbell cleans
10 dumbbell push press
200m run
+
2 rounds not for time:
10/side plank rotations
10 scap pull ups
Wednesday March 7
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 weighted alternating lunges + 10 DB press from glute bridge + 10m bear crawl]
+
A. 1&1⁄4 front squat, 4-4-3-3, 2:00 rest
B. Elevator ring dips (use band if necessary) :01 pause at top, :01 pause in middle, :01 pause at
bottom, 3x4-6, :60 rest
+
For 10:00
1000m row
30 back squats, 75/115
AMRAP toes to bar in remaining time
+
2 rounds not for time:
10 alternating DB renegade rows
3 dragon flags
Thursday March 8
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10-15 hand-release push ups /”01 pause at top + 10m crab walk + :60 jump rope
practice]
+
Every :90 for 4 sets:
1st: Bench press, 3 reps@30x1
2nd: :30 chin over the bar hold or strict pull ups
+
12:00@85% aerobic:
40m farmers carry
15/row row/bike/ski calories
8 power snatches, 55/75
8 box jump overs
+
2 rounds not for time:
10-15 weighted hip extensions
16 russian twists w/wall ball
Friday March 9
18.3