WORKOUT OF THE DAY
November 11

Strength:
Chin-ups: 3 x Max Effort

L-Sit Hold: 3 x 35 seconds

Conditioning:
4RFT:
15 SDLHP (135/95#)
400m Run

Burpee Fran

Strength:
Thruster: 15 min to eastablish a 2RM

Conditioning:
“Burpee Fran”:
21-15-9
Thrusters (95/65#)
Burpees

Hero WOD: “Roy”

Hero WOD:

“Roy”:

5RFT:
15 Deadlifts (225/155#)
20 Box jumps (24/20#)
25 Pull-ups

November 7

Strength/Power:
Hang Power Cleans: 3-3-3-3-3*
Working up to heaviest set

Conditioning:
10 min AMRAP:
1 Power Clean (155/105)
1 S2OH
1 Front Squat

NOVEMBER 6

Strength:
Back Squats: 5-5-5-5-5 @ 75-85%

Conditioning:
Partner WOD
15 min AMRAP, in team of 2:
250m Row
13 KB Swings (32/24kg)

November 5

Strength:
Barbell Rows: 10-10-10-10

Conditioning:
2 min Max Rep DU

Then:

Tabata Push-ups
Tabata Sit-ups

Then:

2 min Max Rep DU

November 4

Strength:
Front Rack Walking Lunges: 8-8-8-8-8

Conditioning:
4 Rounds:
2 min Max Wallballs (20/14#)
2 min to Run 200m
1 min Rest

CAL Winter Season Tryouts

Athletes, 

The CAL Winter season is coming up on January 10, 2015. Our first ever CAL team had a great Summer season, and we’re looking to bring it even harder next year. We’ve received a lot of interest from many of you, and will likely be fielding two teams in 2015.

Each team will have 8 athletes, so we will hold tryouts on Saturday, November 22 from 2:00-4:00pm to determine which 16 athletes will rep Hierarchy Gold and Hierarchy Black.

NOTE: In order to participate, you must be able to commit to  4 Regular Season competition dates AND be available for the Championship Tournament on February 21. No exceptions!

CAL Winter Season Schedule
Week 1: January 10, 2015
Week 2: January 17, 2015
Week 3: January 24, 2015
Week 4: January 31, 2015
Week 5: February 7, 2015
Championship: February 21, 2015

Open Division Benchmarks
The following are working weights, not one rep maxes:

24/20″ Box jump
75/55# Overhead Squat
185/125# Deadlift
95/65# Snatch
135/95# Clean and Jerk
20/14# Wallball

November 3

Strength/Skill:
Wall Walks: 3-3-3

Strict T2B: 8-8-8

Conditioning:
15 min AMRAP:
7 Push Press (135/95#)
10 T2B
13 Over-the-bar Burpees

October 31

Strength:
Front Squat: 2-2-2-2-2*
*Pause 3 seconds at bottom of each rep

Conditioning:
10 Cleans (185/125#)
20 KB Swings (32/24kg)
8 Cleans
16  KB Swings
6 Cleans
12 KB Swings
4 Cleans
8 KB Swings
2 Cleans
4 KB Swings

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