Fleming's Three Month Transformation: 40lbs down! If you want it bad enough, you will do the work.

FITNESS

A. Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds

B. Six sets for max reps of:
95/65 lb Barbell Thrusters x 30 seconds
Rest 30 seconds
20/24″ Box Jump x 30 seconds
Rest 30 seconds

AIM

A. Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds

B. Six sets for max reps of:
95/65 lb Barbell Thrusters x 30 seconds
Rest 30 seconds
20/24″ Box Jump x 30 seconds
Rest 30 seconds

SPORT

A. Take 20 minutes to build to a “heavy” Front Squat
Let speed and mechanics dictate what “heavy” means for you today.

B. Five sets of:
Power Snatch + Snatch
Rest 2-3 minutes

C. Three sets of:
Snatch Pull x 5 reps @ 95-100% of 1-RM Snatch
Rest 2-3 minutes

D. Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 10-12 reps @ 3010
Rest 60 seconds

CrossFit's version of putting you in the corner.

FITNESS

A. Three sets of:
Deadlift x 8-10 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. For time:
Row 1000 Meters
50 Kettlebell Swings
Run 800 Meters

AIM

A. Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Push-Ups x 15-20 @ 10X0
Rest 2-3 minutes

B. For time:
Row 1000 Meters
50 Kettlebell Swings (24/16kg)
Run 800 Meters

SPORT

A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (Spinning at 6am, 8:15a, or 5:45p)

B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (Call Mac Wood!)

No 6:30pm class tonight due to Team (staff) Training. We will hold open box instead.

EWOD

5 rounds for time of:
400m run
20 Double Unders
Row 500m
Prowler 50m (HEAVY)
20 Double Unders
Rest walk 4 min

FITNESS

A. Four sets of:
Dumbbell Push Press x 8-10 reps
Rest 45 seconds
Single-Leg Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
Renegade Rows x 5 reps
Dumbbell Walking Lunge x 10 steps
Dumbbell Burpees x 5 reps
Use the same set of dumbbells for the entire workout. Jump with DBs at your sides on the DB burpee.

AIM

A. Four sets of:
Single-Arm Press x 4-6 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 90 seconds

B. Rounds of 15, 12 and 9 reps of:
185/125 lb Power Clean
Handstand Push-Up

SPORT

A. Three sets, not for time, of:
Rope Climb x 2-3 ascents
V-Ups x 15-20 reps
(perform as quickly as possible)
Turkish Get-Ups x 3 reps each arm

B. Take 15 minutes to build to a heavy Jerk

C. Complete as many rounds and reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots (20 to 1ft /20 lbs to 8 ft)
25 Kettlebell Swings (24/16 kg)

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .
For time:
60 Pull-Ups

*For C, note your results as follows:
8 + 22 reps, 1:42

Is Daniel A). Dancing for the camera, B). Practicing his pose running, or C). Just ridiculously good looking

FITNESS & AIM

A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

B. Four sets of:
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/12 lbs)
300 Meter Run
Rest 4 minutes

SPORT

A. Three sets, not for time, of:
Nose-To-Wall Handstand Hold x 60 seconds
Pistols x 3-4 reps each leg
Butterfly Chest-to-Bar Pull-Ups x 10 reps
(working on rhythm and efficiency)

B. Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps @ 80-85% of 1-RM Clean

C. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 5 reps @ 85%
Rest 2-3 minutes between sets.

D. Four sets for times of:
Row 350 Meters
Rest exactly 60 seconds

Did you know, according to the Uniform Code of Military Justice, if on Veteran's Day a Vet says "drop and give me 10", you must do as they say or you face up to 5 years in the brig?

FITNESS

A. Four sets of:
Back Squats x 8-10 reps @ 3011
Rest 45 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds
Hollow Rocks/Hold x 30-45 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
10 Burpees Over the Erg (rower)
5 Man-Makers

*Supinated = underhand, or american chin-up

AIM

A. Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)
Rest 2-3 minutes between sets and use the time to work shoulder mobility

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Man-Makers
10 Pull-Ups
15 Box Jumps (24″/20″)

SPORT

A. Two sets of:
50 Double-Unders
10 Toes to Bar
10/6 Muscle-Ups

B. Three sets of:
Halting Snatch-Grip Deadlift + Hang Snatch + Snatch
Rest 2-3 minutes between sets

C. Three sets of:
Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021
Rest 60-90 seconds
Strict Handstand Push-Ups x Max Reps (unbroken)
Rest 60-90 seconds

D. Every minute, on the minute, for 12 minutes:
Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011
Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0