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benchmark 5-2

Social tonight at Juan Colorados….see you there…6:30pm

WARM

MAIN

MANION

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.
He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
First posted July 18 2011
Seven rounds of:

• Run 400 meters
• 135 pound Back squat, 29 reps

For Time

Or

WOOD

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.
He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
First posted December 7 2011
5 Rounds of:

• Run 400 meters
• 10 Burpee box jumps, 24"/20 box
• 95/65 pound Sumo-deadlift high-pull, 10 reps
• 95/65 pound Thruster, 10 reps
• Rest 1 minute

For Time

thurs 5-3

WARM

Skill=wall ball

MAIN

In 15 min establish a heavy OH press

Then

AMRAP 12

10 TGUs alt. arms  35/53

10 T2B

10 Goblet squats   35/53

friday 5-4

Happy Friday!!!

WARM

Wall ball practice 5 min

Then

Front squat 1-1-1

Build quickly to a heavy single, then 2 min rest b/t sets

Then

4 sets of

250m row

10 burpees

10 wall ball

rest 2 min b/t sets

These sets are sprints…all out effort is required!

TRAIN HARD!!

sat 5-5

MAIN

30 DUs

20 T2B

10 snatches  65/95

5 rounds for time

Monday 5-7

Warm

Skill= wall ball

MAIN

“Metcon Monday”

800m run

20 HRPU

15 wall ball

10 KB sw  2p/1.5p

3 rounds for time

tues 5-8

WARM

MAIN

Strength

Front squat/OH press

5 x 5 @ 65%

Get to working weight in 4 sets

If you do not know your 1RM for front squat then build to a heavyish set….it should be manageable weight at this point, if reps 4/5 are a tough push then it’s too heavy a start. Scale down…you will have time to build over the next several weeks.

Burner

If time allows….

100m sprint/5 burpees on the min. for 8 min

wed 5-9

WARM

MAIN

“Nancy” with a twist….

400m run

15 OH squats   65/95

10 Pull ups

5 rounds for time

thurs 5-10

WARM

MAIN

Strength

Dead lift/ Bench Press

5 x 5 @ 65%

Burner

Max rep box jump in 3 min

Max rep push ups in 3 min

Friday!!

WARM

Skill = wall ball  5 sets of 10  work on smooth squats and throws, chest high, ball high and full ROM

MAIN

15 back squats  95/135

10 pull ups

3 rounds

Rest 2 min exactly

15 front squats  65/95

10 pull ups

3 rounds

Rest 2 min exactly

15 OH squats

10 pull ups

3 rounds

All for one time on continuous clock….

monday 5-14

I hope you all had a great weekend and enjoyed some sun…

2 more weeks til regionals and we are stoked to be going!

If you caught some coverage on ESPN you saw some sick performances…inspiring to say the least…that being said, Let’s get after it this week!

WARM

Skill = wall ball

MAIN

5 hang cleans(full squat)  75/115

7 burpees

9 T2B

15 cal row

5 rounds for time

Stagger start if needed….

wed 5-16

WARM

Skill = wall ball

3 sets of 12-15 reps  work on smooth transition and depth of squat

MAIN

“Eva”

5 rounds of

800m run

30 KB swings  70/53

30 Pull ups

For time

Scaled version

5 rounds of

400m run

20 KB sw

20 Banded pull ups

thurs 5-17

Don’t miss Sundays fun at the Sunset track for a Burpee Mile….2 pm start, bring H20 and some nutrition as you may be a while…solos and teams are welcome…hope to see you there, chalk this one up as done and done!

WARM

Skill   3 sets of 10 wall ball

MAIN

Strength

deadlift/press

5 x 5 @ 70%

Burner

21-15-9

Box jump over  20/24

HSPU

tgif

WARM

MAIN

3 rounds of

5 C/J  135/95

10 T2B

15 Wall ball  20/14

For time…

Rest 5 min

1000m row for time

Rest 5 min

20 Alt TGUs

Take your time on these, go as heavy as possible with good form