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2:57 pm

Wednesday February 10th


2e2c038d-fa56-42d2-a5e6-d56dac828cca


Review
Double Unders


"Resurrection"
Fight Gone Bad Style Format
5 Stations, 1 minute at each, 3 Rounds total.
Resting 1 Minute between full rounds.
17 minutes in all.

Score each segment for reps.

Box Jump Overs 24/20
T2B
OH Walking Lunges 35/25
KB Swings 53/35
Double Unders



Scale each portion as needed.
Preferably go in the order listed, if able.

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2:25 pm

Tuesday February 9th

acid-battery


Deadlift
Build to a 1 Rep Max in 20 minutes


Partner WOD (30 minute time cap)

"Battery Acid"
For time, alternating full sets back and forth:
Partner #1) 30 Calorie Row
Partner #2) 30 Calorie Row
1) 3 Rope Climbs
2) 3 Rope Climbs
1) 30 Burpees
2) 30 Burpees

1) 20 Cal Row
2) 20 Cal Row
1) 2 Rope Climbs
2) 2 Rope Climbs
1) 20 Burpees
2) 20 Burpees

1) 10 Cal Row
2) 10 Cal Row
1) 1 Rope Climb
2) 1 Rope Climb
1) 10 Burpees
2) 10 Burpees


Scale climbs as required.

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9:50 pm

Monday February 8th

Hero_SSGAaronHolleyman

Hero WOD

"Holleyman"
30 Rounds for time:
5 Wall Balls
3 HSPU
1 Power Clean 225/155


Scale as needed.




U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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5:24 pm

Saturday February 6th

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"Tabata WOD"



4 parts, resting 1 minute between stations.

Complete the full 4 minutes of pull ups before moving onto push ups, etc.

 (Total is 19 minutes).

Score for each segment is worst round of reps!



-Pull Ups

-Push Ups

-Row

-Air Squats


Scale pull ups as needed.

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7:11 pm

Friday January 5th

paigey_copy1

Skills

Handstand and HSPU Fun!





"Turn the Paige"

26 minute clock, partners alternate entire minutes
(13x each, someone is the odds, someone is evens):



Each Minute begins with the athlete completing 2 Wall walks (scale as needed)

--in remaining time for each minute, work through the following work as a team--:

AMRAP

26 KB Swings

16 Front Squats

26 Clean & Jerks

16 Snatches




Athletes pick up wherever the other partner left off each time working through the AMRAP. 

(i.e. on minute 1, first person does 2 wall walks, and gets through the swings and 2 of the front squats, the next partner would start with 2 wall walks and then start on front squat #3 on the list)




Barbell = 115/75, scale down as needed.

KB = 53/35

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8:39 pm

Thursday February 4th

BBNC Day 25



Deadlift & Bench Press DeLoad in Warm Ups







"Merlot"

100 Wall Balls for time..




--EMOTM--

8 Med Ball Sit Ups




Continue until 100 reps are completed.

MBSUs start on minute 1.







Ca$h Out

GHD Back Extensions 

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4:51 pm

Wednesday February 3rd

BBNC Day 24
Froning-Pistol


Skills

Pistol Variations



"Fifteen"
Rest 2 minutes between each round. Score each for reps.
Total 23 minutes.

AMRAP 5
Double Unders

AMRAP 4
Pistols (or variation)

AMRAP 3
Push Ups

AMRAP 2
Calorie Row

AMRAP 1
Burpees to Target

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5:03 pm

Tuesday February 2nd

BBNC Day 23



Back Squat in Warm Ups
Deload


Review Clean & Jerk


"Barbell Cycling"
Clean & Jerks

First 8 minutes (0:00-8:00)
5 reps unbroken
--Rest 2 minutes--

Next 8 minutes (10:00-18:00)
3 reps unbroken
--Rest 2 minutes---

Final 5 minutes (20:00-25:00)
2 Reps unbroken

Goal is one weight for first segment, a slightly higher weight for second, and challenge weight for the final portion.


Suggested RX - This is very variable based upon strength and ability.
Part 1 - 135/95
Part 2 - 175/115
Part 3 - 205/135

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5:40 pm

Monday February 1st

Winter-Running-Dehydration-940x626

Weighted Strict Pull Ups

EMOTM 12

X Reps




Suggestion - 2 or 3 reps at moderate weight.

Beginners - Partner Pull ups, Strict Rows, or Negatives.

For beginners, consider this mostly time to build some volume on any sort of pulling.

Rep scheme should be low and manageable.







"Relay Race"

5 Rounds for time, each:

Run 600m




Partners alternate rounds. 10 total.

Time Cap - 30 minutes.
Try to maintain a pace for all 5 intervals.

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2:34 pm

Saturday January 30th

BBNC Day 20
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SO LONG DIEGO! SEE YOU IN THE SUMMER!!


Partner WOD
"Macchiato"
9 Rounds for time, each, alternating:
8 Box Jump Overs 30/24
4 T2B
-then-
1 Strict Press - 2 Push Press - 3 Push Jerk

Athletes choose weight.
The barbell complex should be completed unbroken.
Barbell IS coming from floor.



RX Suggestion
135/95 (or heavier if able)

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