Saturday's Gala Prep

The workout ends once you've completed 48 Man Makers 45/25/35/20

At the top of every minute you must perform:

24 DU

Oly Program:

DAY 3

A) Clean Complex

Build to moderate of… 1 Muscle Clean+1 Power Clean+1 Full Clean

B) Cleans

1x1@70-75-80%, 2x1@85%, 2x1@90%, 1x1@95%>

C) Back Squats

Build to a Heavy Single, then complete 1 single at 95-90% of heavy single

D) Push Press

3x3@ 77.5%, 2x2@ 82.5%

E) 3 Rounds not for time of…

-5 Pendlay Rows

-3 Seated Box Jumps (high as possible)

Week of Hero's -Roy

Roy:

5 rounds of

15 deads 225/155/

20 BJ 24/20

25 Pull ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

 

Power Program:

SQUAT BENCH DEF DL
2x2 @85% 2x6 @72.5% 2x2 @85% 2x6 @72.5% 3x4 @72.5%

Thruster test and Hero - Jason

Part : Thruster Test
EMOM 1 Thruster for 10 minutes
Start at the weight you finished off the progression
Up in weight every round until new PR is reached
Part B: Hero -"Jason"

  • 100 Squats

  •   5 Muscle-ups

  •   75 Squats

  •   10 Muscle-ups

  •   50 Squats

  •   15 Muscle-ups

  •   25 Squats

  •   20 Muscle-up

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Oly Program:

A) Overhead Complex

Build to moderate of… 2 Push Press+2 Jerks (Split or Power)

B) Jerks

1x1@70-75-80%, 2x1@85%, 2x1@90%, 1x1@95%>

C) Deadlift

Build to a Heavy Single, then complete 1 single at 95-90% of heavy single

D) 4x20 of…

-GHD sit-ups

-Back Extensions 

Hero - Holleyman

Note we will only open at 11:30 and run the rest of the day from noon to 8 as a regular day.
 
Hero - Holleyman
30 rounds of
5 WB
3 HSPU
1 power clean 225/155/155/105
 
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. 
 
Power Program:
SQUAT BENCH DEF DL
4x3 @82.5& 2x3 @74% 5x3 @80% 2x3 @75% 5x2 @72.5%

Hero - DT

Hero - DT
5 rounds of 
12 deads
9 H-cleans
6 puhs jerks
155/105
Part B: Shoulder and Hip mobility
 
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
 
Oly Program:

A) Snatch Complex

Build to moderate of… 1 Muscle Snatch+1 Power Snatch+1 Full Snatch

B) Snatch

1x1@70-75-80%, 2x1@85%, 2x1@ 90%, 1x1@95%>

C) Front Squat

Build up to a heavy single, then complete a single at 95-90% of heavy single

D) Press

3x3@80%, 2x2@85%>

E) Planks

5 Round of 50sec on 10sec off

Week of Heroes - Monday's Hero - Sam Yeung

Week of Heroes  - Monday's Hero - Sam Yeung
start with 32 DU then
9 rounds of
2 sq cleans at 225/155/155/105
11 bar hop burpees
14 drop lunge step on a 45lbs
finish with 32 DU
 
On November 09, 2014 heaven gained an angel. Sam was a beautiful person with a playful spirit and she lived life to the fullest. We were lucky enough to have Sam as a part of our lives while we lived in Oakville. Sam was always encouraging and supportive. She would always stay and hang out wth the kids and play games so that I could get a workout in. She was thoughtful and she was kind. She always had a big smile on her face and was a pure joy to be around. Sometimes, bad things happen to amazing people. Earlier in the year, Sam was diagnosed with stage 4 colon cancer and after a couragous fight, she passed away on November 9th. She leaves behind many friends and family as well as the 2 loves of her life, her husband Daryl and 2 year old son, Kai. Gone but not forgotten, Sam impacated the lives of many.

9 rounds of 9

9 rounds of 
9 push press 115/85/95/65
9 front squats
9 push ups
 
Oly Program:

A) Clean Complex

Build to moderate of… 1 High Hang Clean+1 Hang Clean+1 Low Hang Clean

B) Cleans

1x2@70-75-80-85-90%

C) Back Squat

Build to 2RM, then complete 1x2@95-90% of 2RM

D) Push Press

- 3x3@ 77.5%, 2x2@ 82.5%

E) Pendlay Rows

3x5 Building Weight

F) Strict T2B (lift legs as high as possible, scale to single leg if two is too hard)

3x10

Jackie Nov 2015

Part A:
Jackie
1000M row 
50 thrusters 45/35
30 pull ups
 
Part B:
Max unbroken unflinching plank

 Oly Program:

A) Overhead Complex

Build to moderate of… 2 Push Press+1 Pause Power Jerk+1 Pause Split Jerk

B) Jerks

1x2@70-75-80-85-90%

C) Deadlift

Build to Heavy Double, then complete 1x2@95&90% of Heavy Double

D) 3 Rounds (not for time)

-6 Back Extensions (weighted)

-6 GHD Sit-ups (weighted)

Last week of those thrusters

Part A: :last week of thrusters progression 
5 min EMOM of 5 thrusters at
RX 195/135
 
Part B: 10 rounds of 
3+2+1
T2B, C2B, BM
3 power snatch 135/95/95/65
 
Oly Program:

A) Snatch Complex

Build to moderate of… 1 High Hang Snatch+1 Hang Snatch+1 Low Hang Snatch

B) Snatch

1x2@70-75-80-85-90%

C) Front Squat

Build to a 2RM, then complete 1x2 @95&90% of 2RM

D) Press

3x3@ 77.7%  2x2@ 82.5%

E) Planks

6 Rounds of 45sec on 15 sec off

306 Takes 3 Gold Medals at the Strength Symposium!

 

After a day filled with heavy lifts and sweat, 306 walked away with three Gold medals.  The veteran Blake Parker, the rookie Cam Jones, and coach Jay all had solid performances.

Blake took two provincial master’s records, one in the squat and the second in the dead lift on his way to winning his weight class.

Cam Jones, a 306 rookie, broke a provincial dead lift record for his age group and also took over 3rd all time on the 306 dead lift board with a 563.2lbs pull.

Coach continued to build back post injury and put up a 248kilo total, enough to win his weight class.

Thanks to all our coaches who had their hand in getting all of us prepared: Marc Morris, Rebecca Winterhalt, Rob Lovelace, Amy Smith, and Kent Brown.

-Coach

Halloween Holler

Halloween WOD 2015

H – Hang Cleans 95/65

A – Ab Twists 20/14

L – Lunge Steps with bar in front rack 95/65

L – L-Sit Holds (accumulate 100 seconds as a team)

O – Overhead Squats 95/65

W – Wall Balls 20/14

E – Extensions (Back)

E – Elbows to Knees

N – Narrow Grip Push Ups

In teams of 2, complete 100 reps at each station.  One athlete working at a time.   

Oly Program:

A) Clean Complex

Build to moderate of… 2 clean pulls+1 Power Clean+1 Full Clean

B) Clean

1x3@70-75-80-85%

C) Back Squat

Build to 3RM (no failing), then complete 1x3@95&90% of that 3RM

D) Push Press

3x3@75%, 2x2@ 82.5%

E) 3 Rounds (not for time)

Pendlay Rows x 5

GHD Sit ups x 12

2015 Filthy Fifty

50 Box jump, 24 /20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5/1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, men's or ladies empty barbell
50 Back extensions (super mans)
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Oly Program:

A) Overhead Complex

Build to moderate of… 2 Push Press+1 Power Jerk+1 Split Jerk

B) Jerks (Power or Split)

1x3@70-75-80-85%

C) Deadlift

Build to Heavy Triple (PERFECT FORM), then complete 1x3@ 95&90% of that 3RM

D) 3 Rounds (not for time)

-12 Back Extensions

4 Seated BJ (high as possible)

-

Today's Workout (WOD):

Featured
Ladder to nowhere

20 MIN AMRAP

Start with: 

10 cal row

1 wall walk + 2 HSPU

1 BM

*After each completed round the next round goes up by 5 cals, 1 (wall walk+ 2 HSPU) and 1 BM.

How far can you get?

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