Thursday 12-13-18

 

Warm-up

5 Min pick your cardio warm up

Run, Row or bike

Then 2X
8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups)
10/10 Windmills

10 step ups

10K2E

 

WOD For Time

800 m run cash in

Five rounds

24 Kettlebell Swings (53/35)

12 Box Jumps (24″/20″)

12 T2B

800 m Run cash Out

 

 

 

 

 

 

 

BODY LOVE

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

3 Sets:
0:45 T-spine opener on medicine ball
8/8 Down dog shoulder circles
0:20 Bridge feet on box

 

 

 

 

 

 

 

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wednesday 12-12-18

“Cardio Ramp Up – Shoulder and Back Focus”

On a bike or rower, complete 3 intervals of:
0:50 Easy
0:10 Hard

Then, complete 2 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

SQUAT THERAPY 1x
15 Squat therapy squats

* 0:03 down, 0:01 at the bottom, fast up and 0:03 at the top.

 

STRENGTH/POWER
POWER CLEAN – WEIGHTLIFTING
EMOM for 3:00 (3 sets):
3 Power cleans
Set 1: @ 30% of 1RM power clean
Set 2: @ 45% of 1RM power clean
Set 3: @ 60% of 1RM power clean

STRENGTH/POWER
DEADLIFT – WEIGHTLIFTING
EMOM for 2:00 (2 sets):
4 Deadlifts
Set 1: @ 50% of 1RM deadlift
Set 2: @ 60% of 1RM deadlift

Notes:
The power clean and deadlift will serve as a warm-up for the post-conditioning lifting session. If another set is needed for the deadlift, feel free to add 1.

CONDITIONING WOD

3 Rounds for time:
15 Front squats (125lbs/85lbs)
15 Jumping air squats
15/12cal Row
*Rest 1:00 between rounds

 

STRENGTH/POWER
POWER CLEAN – WEIGHTLIFTING
TIPS HISTORY
Every 1:30 for 9:00 (6 sets):
3 Power cleans
Sets 1-3: @ 75%
Sets 4-6: @ 80%

 

DEADLIFT – WEIGHTLIFTING
Every 2:30 for 15:00 (6 sets):
4 Deadlifts
Sets 1-2: @ 70%
Sets 3-4: @ 75%
Sets 5-6: @ 80%

 

 

 

 

 

 

 

 

 

 

 

tuesday 12-11-18

 

 

RUN

800 Run @ EZ pace 5:00

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

GYMNASTIC WORK

3 Rounds for quality:
3 Russian Dips from forearms
3 Dips

2-3 Sets:
5 Swings on rings 
start small and build big

Max rep ring muscle ups:
If the first set is over 20 (no additional sets)
If the first set is between 10-20 (rest as needed and do 1 additional set)
If the first set is <10 (rest as needed and do 2 additional sets)

scale can be with band or feet on box

3 sets of 3 reps

 

AMRAP

AMRAP 20:00
10 Burpee pull-ups (bar 6″ out of reach)
200m Run

 

 

 

 

 

 

 

 

 

 

December 10th 2018

WARM UP

800m run  OR 1000 m Row

then 2 RNFT
10 Sampson stretch
10 Overhead squats (use a PVC)
10 GHD sit-ups (sub AbMat sit-ups)
10 Hip extension (sub good mornings)

 

EMOM for 3:00 (3 sets):
2 Snatch (squat) without moving feet
Set 1: @ 30% of 1RM snatch
Set 2: @ 45% of 1RM snatch
Set 3: @ 60% of 1RM snatch

SNATCH WITHOUT MOVING FEET – WEIGHTLIFTING

Every 1:30 for 12:00 (8 sets):
2 Snatch without moving feet
Sets 1-3: @ 70% of 1RM snatch
Sets 4-6: @ 75% of 1RM snatch
Sets 7-8: @ 80% of 1RM snatch
(Start with your feet in your landing position)

Notes:
Place feet in squat stance and keep them in this position for the pulling and receiving position.

 

 

BACK SQUAT -WEIGHTLIFTING

Every 3:00 for 15:00 (5 sets):
4 Back squats
Sets 1-2: @ 70%
Sets 3-4: @ 75%
Set 5: @ 80%

 

WOD

3 Rounds for Time
15 Single arm dumbbell push press, left (50lbs/35lbs)
15 GHD sit-ups (or weighted ab mat situps)
15 Single arm dumbbell push press, right (50lbs/35lbs)
15 GHD sit-ups (or weighted ab mat situps)

Notes:
You’ll need to be careful not to over extend the lower back during the push press as you fatigue.

While performing GHD sit-ups, limit range of motion to only the ROM needed to touch the floor with hands. Most male athletes can limit ROM to approximately parallel and still touch the ground.

 

 

 

 

 

SATURDAY12/8/18

Warm up 3X 10

200 m run

Leg swings

Spider-Man push ups

Sit ups

Squat therapy 

WOD 30 Min w/rest

20 sec each Wrist stretch 

WOD

5 Rounds (In a 4 Minute Window):

400 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95)

2 Minutes Rest Between Rounds.

FRIDAY December 7th

5:30 PM CLASS CANCELLED  GO HAVE FUN SUPPORT THE COMMUNITY BRING YOUR CHAIRS AND BLANKET❤️

🌲🎅🏽LIGHTS ON RICE STREET 🤶🏼🌲

 

 

WARM UP

 

 

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3X 10

SHPT

Ring rows

DB Clean & Jerk

 

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THURSDAY 12-6-18

WARM UP 3X

200 m run

10 leg swings

10 Airsquats 

10 step ups

10 DU

5/5 windmill

10/10 Single Leg Deadlift 

STRENGTH  X-WOD

Deadlift 

5-5-5-5-5

BOX JUMP

2-1-2-1-2

Rest 2-3 minutes

Keep all sets above 75% of your 1-RM.

WOD

5 rounds for time of:

400 Meter Run

40 Double-Unders

10 Deadlifts (225/155 lb