Strength

 

3 Rounds

 

- 3 Strict Press

- 3 Push Press

- 3 Split Jerks

 

*Rest 2 Minutes after each exercise. All loads will be @ 75% of 1RM for each movement.*

 

 

Metcon

 

10 Minute AMRAP

 

10 Sumo Deadlift High Pull 75/55

10 Burpee Box Jump Overs 24/20

 

Olympic Lifting classes start tomorrow (Wednesday @ 6:30pm) 

These will be a 3 week progression for each lift with the 4th week being used to obtain a 1RM - so you won't be able to move on to the next progression until you complete the one before (you can join in any time but you will have to do the progressions in order)  Reminder - classes will alternate between Wednesday one week and Tuesday the next - See schedule tab here on the website if you have any questions... These classes will be useful for all members including newer coaches to learn the proper techniques when doing the Olympic Lifts! Proper form and technique helps you to lift heavier with less risk of injury... Any questions - get with Coach Keith!

 

"Brehm"

 

For time:

 15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

 

 

 

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

 Barbell Work

 

EMOM x 15 minutes

 

1st 5 minutes- 3 Power Cleans EMOM @75%

2nd 5 minutes- 2 Power Cleans EMOM @80%

3rd 5 minutes- 3 Power Cleans EMOM @70%

 

 

Met-Con

 

100 Double-unders

50 Toes-to-bar

50 Double-unders

25 GHD Sit-ups

 

 

Mobility

***Few announcements***

-There will be no Unconventional WOD on Saturday due to our Compound Adventure Race at York River State Park - hope everyone has been training!! Reminder all participants need to be there for race brief at 10am sharp!!!  If you are volunteering - check with Ryan when he needs you there!

-There will still be a Fundamentals class on Saturday at 8:30am - so if you want to get started - come check us out.  It is free.  All new members must complete 3 fundamental classes before joining in the regular classes. (questions - see any of the coaches)

-Change in Fundamental classes schedule - these are held on Saturdays at 8:30am, Tuesdays at 5:30pm and Thursdays at 6:30pm (only change is Tuesday time)

 

Strength

 

5X3 Tempo Front Squats @ 80% – rest 60 sec.

 

 

Conditioning

 

4 Rounds

 

7 Push Jerks 155/105

14 Pistols (alt.)

28 Double Unders

 



   "Helen"

 

3 Rounds for time of:

 

400m Run

21 Kettle Bell Swings 53/35

12 Pull-ups

 

  Strength

 

 15 minutes to find 1RM Snatch Balance

 

 

 

Conditioning

 

12 Minute AMRAP

 

4 Muscle-ups

8 Deadlifts 185/120

12 Box Jumps 24/20

 Mobility For week 5/20

** Attention**

 

There will be NO 5am class Monday 5/20 due to a power outage. We have a electrician coming to look at it tomorrow. All class times (other than 5am) will be held Monday 5/20. Sorry for the inconvenience!


Strength

Bench Press

3 Rounds
5-5-5
Rest 90 seconds between sets
(Light-Moderate- Heavy. Weight will stay the same for each step, all 3 rounds.)

Conditioning

For Time:

800m Run
-then-

5 Rounds

10 Hang Power Cleans 135/95
10 Burpees



 

 

 



***Save the date***

Sunday, June 16th - Beach WOD/BBQ/Farewell to our very own Stephenie Shaw

 

 Held at Chic's Beach - WOD at noon - food, drinks and fun after! Anyone is welcome to come out and join us - since it's also Father's Day - feel free to bring your dads/kids and make a fun day of it at the beach! And get one last WOD in with Steph before she ventures to Germany for the next 3 years! She has been a member of the Compound family for quite some time and will definitely be missed!

 

 

 Strength

 

12 Minutes to establish a 1RM Push Press

 

 

Conditioning

 

For Time:

 

20 Calorie Row

30 Burpees

40 GHD Sit-ups

50 Kettle bell Swings 70/53

60 Slam Balls 30/20

 

 

 "Amanda"

 

9-7-5

 

Muscle-ups

Snatches 135/95

 Strength

 

15 Minutes to find 3RM Overhead Squat

 

 

Conditioning

 

21-15-9-15-21

 

Wall Ball 20/14

Double-under

GHD Back Extension

 

 

*Class Schedule Change*

 

Monday, Wednesday and Friday Classes will remain the same. The only change in the schedule will be Tuesday and Thursday. Instead of  9am on Tuesday and Thursday, there will be a 730am. This will go into affect the week of 5/20. If you voted for the 730am make sure you show up. Popularity will keep this class around!!

 

 

 

 

 

 

 Barbell Work:

 

 

Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.

 

 

Conditioning:

 

20 Burpee Pull-ups

then

 

15 Rounds

 

2 Shoulder to Overhead 135/95

4 Toes to bar

 

 

then

10 Burpee Pull-ups

 

 

Mobility

 

 

 Strength

 

4x10 Bench Press-Heaviest Possible

 

Rest 2 minutes between sets

 

 

 

Conditioning

 

6 minute AMRAP

 

6 Slam Balls 30/20

6 Front Rack Walking Lunges 135/95

 

-Rest 3 Minutes-

 

4 Minute AMRAP

 

4 Slam Balls 30/20

4 Front Rack Walking Lunges 135/95

 

-Rest 2 minutes-

 

2 minute AMRAP

 

2 Slam Balls 30/20

2 Front Rack Walking Lunges 135/95

 

 "Ledesma"

 

 

 

Complete as many rounds as possible in 20 minutes of:

 5 Deficite handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

 

 

 

 

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.



 Strength/Skill

 

15 Minutes to establish 1RM Barbell  Turkish Get-up

( Must do one rep each arm)

 

 

Conditioning

 

10 Minute AMRAP

 

10 Dumbbell Hang Power Cleans 50/30

30 Double Unders

 Strength

 

EMOM for 5 minutes

 

5 Deadlifts @ 75% of 1RM

 

 

 

For Time:

 

20 Thrusters 95/65

20 Pull-ups

20 Burpees

15 Thrusters 135/95

15 Pull-ups

15 Burpees

10 Thrusters 155/105

10 Pull-ups

10 Burpees

 

 

Mobility

Strength

 

5X5 Tempo HBBS @ 75% – rest 90 sec.

 

 *Quick descent, 3 seconds in the rock bottom, bounce and quick back up*

 

 

 

10 minute AMRAP

 

2 Power Clean and Jerk 185/120

 1 Rope Climb