TUESDAY 4-23-19

WARM UP

 

5Rounds ROW

:50 sec easy

:10 sec Hard

Then

5/5 Single leg DB Deadlift

5/5 DB Windmill

5 DB Sweatt shrugs

STRENGTH DEADLIFTS

WARM UP SETS

3 @ 40

3 @ 50

Main sets 3-3-3-3-3-3-3-3-3+

Deadlift – 9 x 3, 1 x 3+ @ 65-72.5%  go every 60- 90 seconds

then

B. Alternate sets of B1 / B2 until all sets complete

B1. Seated strict press – 3 x 5, 1 x 5+ @ 78-83% rest 1 minute before B2

B2. Single arm DB row – 3 x (8 – 12/side) @ RPE 8 (2 RIR on the 1st set), rest 2 minutes before – Choose a weight within the % range (62.5-67.5%) that you could do 6+ reps with, then stick with it for all the sets.

– The final set is a “+” set = AMAP with good form (leave at least 1 RIR).

Notes (B1).

– You can increase the weight between the sets but stay within the % range

– The final set is a “+” set = AMAP with good form (leave at least 1 RIR). Do the final set with the same weight as the previous set.

Notes (B2).

– You can increase the weight from set to set

– Go heavier than 2-weeks ago

WOD

7 min AMRAP

4 Bar Muscle-Ups

8 Burpee Box Jump Overs (24″/20″)

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MONDAY 4-22-19

ROW

5 Rounds

:50 easy

:10 hard

WARM UP

3 deadlifts

3 snatch high pulls

3 muscle snatches

3 tempo overhead squats (OHS), tempo 23X1

3 snatch balances

3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)

3 hang (squat) snatches

– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set

A. Snatch

go every 90 seconds – 2 minutes

6 x 1.1 @ 70-85%

6 x 1 @ 80-90%

Notes. Start by doing doubles (1.1 = drop between each rep) @ 70% up to no higher than 85% then continue with singles (1) @ 80% up to no higher than 90%. Only build up on weight if your form is good, otherwise it is fine to stay at lighter weights.

WOD

For time

400 m run

6 Power clean@ 155/105lbs

6 Front squat @(155/105lbs)

12 toes to bar

24 Pull up

12 toes to bar

6 Front squat @  (155/105lbs)

6 Power clean @  (155/105lbs)

400 m run

Time cap. 11-minutes

GOOD FRIDAY HOLIDAY SCHEDULE 4/19/19 HOLIDAY SCHEDULE

 

1 CLASS  FOR GOOD FRIDAY

SCHEDULE CLASS TIME   8 AM

 

 

CANCELLED CLASSES AS FOLLOW:

6 AM

11 AM

4:30 & 5:30 PM

 

 

WARM UP
ROW 5 X
 :50 sec Easy
:10 sec Hard
3 Rounds

Jump rope
Inchworm w push up
Ring rows
PLATE G2OH
Scorpion
Air squats
FILTHY FIFTY
For time:
50 Box jump, 24 /20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
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 (150 SU )

 

 

THURSDAY 4-18-19

Warm up

400 m run

2 Rounds

10x Leg swings

25 m R leg shuffle

25 m L leg shuffle

25 m R Carioca

25 m L Carioca

25 m Walking RDL

Wod prep 2 rounds rest 1 min in between each

3 Power cleans

3 Thrusters

3 C2B/BMU

Build up to weight for wod

WOD
A1) 3 intervals

In a 5-minute window

Run 800 @ a pace you could keep for up to 15 minutes

Rest 3-minutes before

A2

5-minute AMRAP

5 Power clean 95/65lbs

5 Thruster 95/65

5 Chest to bar pull up

Rest 3-minutes before

A3. 3 intervals

In a 5-minute window

Run 800 (same distance as you did on the A1)

Wednesday 4-17-19

776195B7-8427-4074-B70C-3A96716A2AFF

A HAPPY BIRTHDAY SHOUT OUT TO KARA,  HOPE YOUR DAY IS AS BEAUTIFUL AS YOU!!!!!!!!  May all your dreams and wishes come true ♥️you deserve it!!!!

1612AFD1-15E4-4B51-9B84-E6615E528604

 

 

Warm up

5 rounds

:50 sec easy

:10 sec Hard

LUNGE FLOW

5 X ( R&L=1)

 

Then
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

STRENGTH

Clean and jerk
Wave #1 (3 sets)– 2s (doubles) from 70 to 80%, Go every 60 to 90-seconds
Wave #2(3sets) – 2s (doubles) from 75 to 85%, Go every 60 to 90-seconds
Wave #3 (3sets)– 1s (singles) from 80 to 90%, EMOM

Notes.
– Recover for 2 to 3-minutes between waves
– Three (3) waves, drop back by 5% (or so) to start each subsequent wave

WOD PREP

2 rounds

5 wallballs

5 KBS

5 K2E

 

WOD

5-minute AMRAP
15 Wall ball @ 9/6kg (20/14bs)
12 KB swing @ 24/16kg (53/35lbs)
9 Toes to bar

3 min Rest

5-minute AMRAP
15 Wall ball (20/14bs)
12 KB swing @ 24/16kg (53/35lbs)
9 Toes to bar

 

 

 

 

POST WOD

A. Single bar strength complex, Complete 3 rounds with minimal (or no) rest between movements (VIDEO)
A1. Strict leg lifts (3-5 reps)
A2. Lift to inverted hang (straight or bent legs) (10-15 seconds)
A3. Ice cream makers (3-5 reps)
A4. L-hang windshield wipers (3-5 reps each side)

Rest for 90-seconds before next round

TUESDAY 4-16-19

WARM UP

400m run

1inchworm + push up(5,4,3,2,1)

10 Cossack squat

10 v Ups

 

 

LUNGE FLOW

 

Strength

Sumo deadlift –3-3-3-3-3-3-3-3-  3+

9 x 3, 1 x 3+ @ 62.5-67.5% (3+ RIR on 1st set), EMOM

then

B1. Alternate sets of B1 / B2 until all sets complete

B1. Strict press – 3 x 6, 1 x 6+ @ 77-82% (2-3 RIR on 1st set), rest 1 minute before B2

B2. Prone DB row – 3 x (8 – 12) @ RPE 8 (2 RIR on the 1st set), rest 2 minutes before B1

Notes (A).

– Choose a weight within the % range (62.5-67.5%) that you could do 6+ reps with, then stick with it for all the sets.

– The final set is a “+” set = AMAP with good form (leave at least 1 RIR).

– The weight should feel almost too light at first and allow you to push for a big final set.

Notes (B1). The final set is a “+” set = AMAP with good form (leave at least 1 RIR).

Notes (B2). You can increase the weight from set to set

 

WOD 12 min amrap

10 Box jump  24/20

10 Alternating Reverse Lunges with KB Goblet Hold 53/35

10 pull ups

 

 

 

 

 

 

 

 

MONDAY 4-15-19

WARM UP

5X Row

:50 sec easy

:10 sec Hard

Warm up

snatch warm up

3 deadlifts

3 snatch high pulls

3 muscle snatches

3 tempo overhead squats (OHS), tempo 23X1

3 snatch balances

3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)

3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 – 2 times, starting with an empty barbell and adding load on each round if moving well

– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

 

strength

Warm up until you reach 65% or weight for first wave.

3Rounds in each wave set

Hang snatch + snatch

Wave set #1 – 1+1 from 65 to 75%, Go every 1 min

Wave set  #2 – 1+1 from 70 to 80%, Go every 1 min

Wave

Set #3 – 1+1 from 75 to 85+%, Go every 1 min

Notes.

– Recover for 2 to 3-minutes between waves

– (just make sure you stay within the %s)

WOD 20 min cap

3 Rounds for time

12 Devil’s thruster @ 2 x @ (50/35lbs) DBs

400m run

Devil’s thruster? Devil’s press (burpee into a double DB snatch) into a thruster