Friday – 10/20/17

A. Snatch Grip DL 5×5 (every 2 minutes)
B. Partner Open 15.5
– For time: 27-21-15-9
– Row (calls), Thrusters (95,65)

Thursday – 10/19/17

Sign up for the Lafayette Reservoir Run this Sunday—we’ve got a group going! We’re doing the 2mi fun run, but feel free to sign up for your distance of choice.

A. AMRAP in 6 minutes
– 50m single arm farmers carry (heavy), 10 KB swings (same), 10 leg raises
* 2 minute rest
B. AMRAP in 6 minutes
– 12 plate hug reverse lunge (25,15), 8 overhead sit-up (25,15), 6 burpees with plate lift (25,15)
* 2 minute rest
C. AMRAP in 6 minutes
– 10 Squat to row, 8 bicycles (count every other), 6 hand-release push-ups

Wednesday – 10/18/17

A. Strict press 5×5 (every 2 minutes)
B. Jump rope intervals – single-unders
– 6 rounds – 30s work 30s rest
C. AMRAP in 7 minutes
– 50 yard shuttle run
– 10 air squats
– 10 crunches

Tuesday – 10/17/17

Join us Sunday for the Lafayette Reservoir Run! Click here to register: https://www.sweattracker.com/registration/ReservoirRun And let us know if you’re going to so we can coordinate a meet-up!

WOD
A. 4 rounds with 75 seconds rest
– 30 sec Rock Drill
– 3 pull ups / ring row with 5-second pause at top
B. With a partner: AMRAP in 12 minutes
– #1 will perform 10 burpee box jumps while #2 does as many slam balls as possible in the amount of time it takes #1 to finish, then switch
– once both have completed a round, do 40 Russian twists each–then back to jumps and slams

4pm Kettlebell
4rds
50m each carry
Farmers
O/H
Rack
Farmers
1 rack 1 o/h
Switch
1 rack 1suitcase
Switch
1 waiters
Switch
1 suitcase
Switch
Farmers

Oly – 6pm

Monday – 10/16/17

Mike with great extension on the DB snatches

A. Back Squat 5×5 (every 2 minutes)
B. AMRAP in 13 minutes
Rep Scheme: 6-4-2-6-4-2-6-4-2-etc.
– KB / DB Thrusters (45,30)
– Toes To Bar
– 1 arm KB / DB swing (45,35) each arm

Sunday – 10/15/17

Coach Travis getting a taste of his own medicine

It’s open gym, 9-noon. Come in and have fun.

Saturday – 10/14/17

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan.

8am Kettlebell
3 rounds
– 4 TGU each side
– 8 goblet lunges
– Pull-ups max
3 rounds
– 6 press each side
– 25 air squats
3 rds
– 25 swings
– 15 push-ups

9am WOD
A. Team “Moose”
For time:
– 1000m Row (500 each)
– 10 rounds of: (5 each)
– 7 bar facing burpees
– 3 thrusters (95,65)
– 1200m Run with med ball (20,14) (#1 runs 400 then #2 runs 400, then #1 runs 200 etc.)

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.
He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.
10 rounds represents his joining the US Army in 2010. 7 represents the month he was K.I.A.; 3 represents the day.

Friday – 10/13/17

Legs optional for Janet

A. Horizontal Ring Rows 4×8
B. Tabata of each: With 1 minute rest between each
– Hand Release Push ups
– Toe touches / Superman (alternating)
– SDLHP (95,65)
– Lunges

Thursday – 10/12/17

    Tatiana with great form

A. For time: 75-90 second rest between rounds
– 6 box jump over (20,18) + 15 air squats
– 4 box jump overs, 15 air squats
– 4 box jump over, 15 air squats
– 2 box jump over, 15 air squats
B. AMRAP in 5 minutes
– 20 Double unders
– 10 Slam ball
– 50m sprint
* 2 minute rest
C. AMRAP in 5 minutes
– 20 Mt. Climbers
– 10 wall ball
– 50m sprint

Lafayette Reservoir Run!
It’s time to lace up those running shoes! The Lafayette Reservoir Run is right around the corner which is the perfect opportunity to do a longer training run AND support our local schools!
– Who: You, your family members (kids too!), friends, anyone!
– What: 2 mile fun run, 5k run or 10k run (your choice!)
– When: Sun, Oct 22 – first race starts at 8am
– Where: Mt. Diablo Blvd at Oak Hill Rd
– Why: To get fitter, support our schools and have fun!
Next step: Go to http://www.lafayettechamber.org/events/reservoir-run/ and register for the race length that you prefer.
***As the event gets closer, we will coordinate our race day plan!

Wednesday – 10/11/17

A. Double DB/KB Push Press 4 sets of 8
B. For time:
– 400m run
– 30 sit ups
– 10 Am. Swings
– 200m run
– 25 sit ups
– 10 Am. Swings
– 400m run
– 20 sit ups
– 10 Am. Swings
– 200m run
– 15 sit ups
– 10 Am. Swings

Tuesday – 10/10/17

WOD
A. AMRAP in 3 minutes
– Burpees
* 2 minute rest
B. EMOM for 12 minutes:
1 – 40 seconds of wall ball
2 – 40 seconds row / Airdyne (switch each round)
3 – 40 seconds plank (weighted if possible)
* 2 minute rest
C. AMRAP in 3 minutes
– Burpees

4pm Kettlebell
Kettlebell challenge day!

Monday – 10/9/17

A. Kipping skillwork
B. OH Split squat 4 setys of 8 each leg
C. 5 rds for time:
– 12 DB snatch (35,20)
– 10 Squat jumps
– 8 Pull-ups
– 6 V- ups

Saturday – 10/7/17

Smiles from strong ladies Sharan and Kelly

8am Kettlebell:
Five rds:
– 90 seconds farmers carry heavy
– 12 lunges
– 8 burpees w/2 pushup
Finisher
– 10 hill sprints

WOD
A. DL 5×5
B. 21-15-9
– Double DB / KB Push Press (45,25)
– Double DB / KB Suitcase DL (narrow stance, feet are within 5 inches of each other)
– Single DB / KB overhead squat
C. Finisher: 10 wall walks

Friday – 10/6/17

Yeah, Sue!!

Team/partner chipper, for time:
– 2000m row
– 100 Single arm DB shoulder to overhead total (45,25)
– 120 Goblet squat total (45,25)
– 130 sit ups total
– 140 double unders total
– 200m run (together)

Thursday – 10/5/17

One of our high-schoolers, Grace, always working hard!

A. AMRAP in 10 minutes
– 50m Farmers carry
– 10 Pistols
– 3 Wall walks
* 5 minute rest
B. AMRAP in 10 minutes
– 15 Toe touches
– 10 Push-ups
– 3 Strict pull-ups

Wednesday – 10/4/17

9am Cave peeps getting it done

A. Front squat 5×5
B. AMRAP in 12 minutes
– 200m run
– 6 Toes to bar
– 12 med ball / slam ball over the shoulder (30,20)

Tuesday – 10/3/17

Ethan and Rochelle working the flutter kicks

WOD
A. For time:
– 6 dips, 10 push ups
– 4 dips, 10 push ups
– 4 dips, 10 push ups
– 2 dips, 10 push ups
B. AMRAP in 10 minutes
– Rep scheme: 3-6-9-12-15-18-etc.
– DL (135,95)
– Leg raises
– Box jumps

4pm Kettlebell
4rds
50m each carry
Farmers
O/H
Rack
Farmers
1 rack 1 o/h
Switch
1 rack 1 suitcase
Switch
1 waiters
Switch
1 suitcase
Switch
Farmers

Monday – 10/2/17

Teamwork makes the dream work

A. Muscle-up transition 4 sets of 5
B. EMOM for 3 minutes
– 5 strict pull ups / ring rows
C. 4 x 2 minute AMRAPS (90 second rest)
a. 5 burpee broad jumps, 15 slam ball (30,20)
b. 8 v-ups, 15 KB swings (44, 26)
c. 5 burpee broad jumps, 16 Alternating DB snatch (35,26) 8 each
d. 8 v-ups, 15 wall ball (20,14)