MONDAY 2-18-19

WE ARE HAVING ONLY 2 CLASSES TODAY ON PRESIDENTS DAY

8 AM & 4:30

**ALL OTHER CLASSES CANCELLED**

 

WARM UP 3X

200 m run

10 x INCHWORM PUSH UPS

10 x ALT  LEG-V-UPS

10 x LUNGE  W/INSTEP

10 X RING ROWS

 

 

 

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SATURDAY 2-16-19

9 AM class

 

WARM UP 3X

200 m run

10 leg swings

10 inchworm push ups 

10 alt leg lunges

10 Ring row

5/5 dB hang Clean & Jerk 

5 Kipping Bar taps

10 step ups

*DB light weight

*box jumps instead of step ups round 2&3

 

WOD FOR TIME

“Tag team WOD”

60 Pull Ups

70 Overhead Plate Walking Lunges (45/25)

800m Run Relay

90 DB Power Cleans (50/35’s)

100 Box Jumps (24/20)

Partner WOD with one partner working at a time. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.

THURSDAY 2-14-19

Warm up

PREP ON THE HAMSTRINGS
3 Sets
Weighted hamstring stretch:
0:20 Stretch (light weight)
0:10 Relax (standing)

SKILL AND BUILD UP

Every 1:30 for 4:30 (3 sets):
Set 1: 3 Hang power cleans + 3 front squats (light)
Set 2: 3 Hang power cleans + 3 front squats (medium)
Set 3: 3 Hang power cleans + 3 front squats (medium heavy)

Every 1:30 for 4:30 (3 sets):
Set 1: 3 Push press + 3 jerk (light)
Set 2: 3 Push press + 3 jerk (medium)
Set 3: 3 Push press + 3 jerk (workout weight)

CONDITIONING WOD
3 Rounds for time:
400m Run
21 toes to bar
12 Shoulder to overhead (155lbs/105lbs)

There is a 15:00 cap. Keep the clock running.

Notes:
This is a 10-ish minute workout, depending on the rest needed for the unbroken sets of toes to bar. As you fatigue, emphasize the backswing of the toes to bar.

For the shoulder to overhead, you may choose push press if this movement is a strength. For most, a shoulder width push jerk is the best option. Rest enough to complete the set unbroken, if possible.

 

IN 5:00 3 HANG POWER CLEAN + 3 FRONT SQUAT
TIPS
From 15:00-20:00

Find a max for the complex:
3 Hang power cleans + 3 front squats

*Once the bar gets picked up it cannot be put down until the final front squat is completed.
*Leaderboard the heaviest set.

With 5:00, you’ll have to have a plan going in. You’ll likely only get 3 attempts:

Attempt 1: sure thing… no problem fatigued or not.
Attempt 2: what you’re really hoping to hit, taking fatigue into consideration.
Attempt 3: your dream weight. Your hang cleans will likely limit what is possible.

ACCESSORY WORK

2 Sets of:
1:00 GHD paddling
1:00 Rest

WEDNESDAY 2-13-19

WARM UP

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

ROW/HANDSTAND WALK

EMOM for 10:00 (5 sets):
Odd: 10/8cal Row (easy)
Even: 40ft Handstand walk

A pull/push combo of two movements that we expect to see in the Open this year. Maybe not 40ft, but definitely 25ft.

When done, start a clock that will run for 20:00 for “Cindy”.

CINDY

“Cindy”

AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air squats

Your approach should be to move at an aerobic pace for the first two rounds and adjust based on how you feel. Then, attempt to hold that pace for the remaining 20:00.

 

BODY LOVE

2 Sets:
1:00 Foam roll lats
1:00 Prone lat stretch
20 PVC pass throughs

3 Sets of
Couch stretch sequence
0:20/0:20 at each
*Couch stretch elbow to foot
*Couch stretch upright
*Couch stretch hip away from foot
*Couch stretch reach for wall

TUESDAY 2-12-19

WARM UP

 

 

 

 

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

15 squat therapy

 

 

 

SNATCH – WEIGHTLIFTING

Technique and Warm Up Sets

EMOM for 3:00 (3 sets):
Set 1: 3 Snatch @ 40% of 1RM snatch
Set 2: 2 Snatch @ 50% of 1RM snatch
Set 3: 1 Snatch @ 60% of 1RM snatch

BACK SQUAT – WEIGHTLIFTING

Technique and Warm Up Sets

EMOM for 3:00 (3 sets):
Set 1: 3 Back squats @ 40% of 1RM back squat
Set 2: 2 Back squats @ 50% of 1RM back squat
Set 3: 1 Back squats @ 60% of 1RM back squat

SNATCH – WEIGHTLIFTING

Working Sets:
EMOM 6:00 (6 sets):
1 Snatch
Set 1 @ 70%
Set 2 @ 75%
Set 3 @ 80%
Set 4 @ 85%
Set 5 @ 90%
Set 6 @ 90-95%

Immediately followed by…

Every 0:30 seconds for 3:00 (6 sets):
1 Snatch @ 80%

 

BACK SQUAT – WEIGHTLIFTING

Every 2:00 for 12:00 (6 sets):
Back Squat
Set 1 = 5 reps @ 70%
Set 2 = 5 reps @ 75%
Set 3 = 5 reps @ 80%
Set 4 = 3 reps @ 85%
Sets 5-6 = 3 reps @ 85-90%

Notes:
You should be ready to go after the weightlifting, so dig in.

WOD

For Time

12 min Time CAP
12 Power snatch
30 Wall ball shots
9 Power snatch
30 Wall ball shots
6 Power snatch
30 Wall ball shots
3 Power snatch

*(135lbs/95lbs)
*(20lbs/14lbs, 10’/9′ target)

 

Monday Feburary 11th 2019

 

 

HAPPY BIRTHDAY GREG THE BIG __ __th in celebration of your birthday were doing      “FILTHY FIFTY”

 

WARM UP  3x

By the 3rd round increase to box jump, airsquat to wallball

20 DU/60 SU

10 SPIDERMAN PUSHUPS

10 AIRSQUAT

10 STEP UPS

10 LUNGES

10 SUPERMAN

10/10 KB SINGLE LEG DEADLIFT

 

 

 

FILTHY FIFTY WOD

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 36/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders