TUESDAY & WEDNESDAY FEB 20 &21

PRE -POSTING Tuesday & Wednesday

TUESDAY Feb 20th

Strength
Deadlifts
5 x 2 Reps @ 76%
*Touch and go, but try and control the decent.  I know the open is going to be back intensive so just trying to prepare some for that!

 

WOD

2 rounds (Each round for time) Rest 5 Min between Rounds
20 Box jumps

20-15-10 Burpee-PullUps

It’s 20 BJ 20 Burpee PU , 20 Bj 15 Burpee PU, 20 BJ 10 Burpee PU thats 1 round Rest 5 Min and do it again 2 separate scores for each don’t add in Rest time to your score.

 

WEDNESDAY 2-21-18

Specific Dynamic Warm Up
Legswings
High knees
Butt kickers
Carioca

Partner WOD
5 Rounds (1:1)
800 m run
25 Wall Ball 30/20#

 

*Alternate rounds with your partner OR start a new round every 5 minutes! Try and get the wall ball unbroken!
‪Practice Depth and Hit the target it should be a standard in every WOD not just for the open. ‬

 

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MONDAY Feb 19-Feb 22

STANDARD WARM UP
(For the week 2/19-2/23)
2-3 x or 10 min
2-4 Min cardio of choice
10 SHPT
10 Push-up
10 Mt Climbers
10 Squats
10 Alt leg T2B
10 Sit ups

 

Specific warm up
Barbell movement
“Snatch”
“T2B”

WOD
10 Rounds (1:1) EACH
7 Muscle Snatches 75/55 #
10 Toes to Bar
30 Heavy Double Unders (heavy rope)

*Alternate rounds with a partner, or if doing solo start a new round every ‪3:00 min‬! This was good grip work, try and hang on to bigger sets each time!

 

 

SATURDAYS WOD 2-17-18

Posting early Saturday’s workout

WARM UP

3x 10 Each
200 m run
Leg swings
Medball Cleans
Step ups
Spider-Man push ups
Ring Rows
Alt leg v ups

 

WOD 10 Rounds Each

10 Rounds (1:1)
10 Hang Power Cleans 165/115#
10 Burpee Box Jump Overs 24/20”
*You do a round and rest while your partner does a round.  The HPC should be a moderate load but 10 unbroken each set! Looking to finish each round from 50-90 seconds each per person.  24-26 Min workout

FRIDAY’s WOD 2-16-18

no 5:30 Pm class

FRIDAYS WORKOUT EARLY POSTING

 

Warm up
2- 3X 10 or 10 Min
200 m run
SHPT
BURPEE
G2OH
SIT UPS
AIRSQUATS
10 sec Handstand hold

 

WOD
With a running clock
0-20 Min
If you finish 3 Rounds before 20 Min Rest until 20 Min and begin next 3 Rounds at the 20 Min .
For time or Reps

A)
3 Rounds
15 Strict HSPU (Scale to 10 Strict if needed or 15 kipping if you choose)
30 Wall Ball 20/14#

**Start next 3 Rounds at 20 Min.
20-40 Min
B)
3 Rounds
15 Shoulder to Overhead 135/95#
30 Dumbell Snatch 50/35# (Open standard)

THURSDAY 2-15-18

Announcement :
There will be no 5:30 pm Class Feb 15th thru Feb 20th (next Tuesday)
Resume normal schedule Wed feb 21st

WARM UP
ROW FOR 2 Min
Or Run 400
2×10 Each
SHPT
AIRSQUATS
Reverse snow angels
RING ROW
10 sec hold at bottom of dip
10 sec hold at top of
5 KIPPING ON BAR or high rings

BARBELL WARM UP
2 Rounds with empty bar
3 x Snatch 3 positions
5x High pull
5x Muscle snatch
5x Ohs
5xSnatch balance

WOD
For time and loading
8 Muscle Ups
5 Snatches (67%)
*Rest 60 Seconds
8 Muscle Ups
4 Snatches (73%)
*Rest 60 Seconds
8 Muscle Ups
3 Snatches (80%)
*Rest 60 Seconds
8 Muscle Ups
2 Snatches (87%)
*Rest 60 Seconds
8 Muscle Ups
1 Snatch (90%)
*These were the percentages that Was used.  only had one miss on the bar of 3 but it was a balance miss and hit it on next try.  Try not to fail more than a few reps, this should be a confidence builder here trying to hit some heavy weights while you are fatigued!  Pick a number of muscle ups that will be unbroken each time but make you a bit uncomfortable.
Scale options…
– reduce some MU or
-Modify MU band or box
-or 2X pull ups 2 x dips

 

Wednesday 2-14-18

 

WARM UP

3X 10
200 m run
Leg swings
Banded Goodmorning
Mountain climbers
Hallow Rocks
Scorpion

STRENGTH
Deadlift Pyramid
5 x 8 Reps (Touch and Go)
*Example
‪315/335/355‬/335/315.  just to get some time under tension to help strengthen the back for the season!

 

MET CON

TABATA 20:10 work/Rest.                                        8 Rounds at Each station before moving to the next.

Double Unders
Burpees
Boxjumps

TUESDAY 2-13-18

WARM UP OR 10 Min

3X 10 Reps each of the following movements
100 m run
Leg swings
High knees
Butt kickers
Mountain climbers
Push ups
Back extensions
Lunges

 

Strength
Superset
NFT
‪10-9-8-7-6-5-4-3-2-1‬
Bench Press 205/115#
‪15 GHD Sit Ups (After each set)‬
‪*Pick a weight you can do each set unbroken but challenging for the bench press! ‬

WOD start the clock
Running Workout
20 Minutes (Moderate pace)
Record your time, we’re not trying to break records here. A little more than a conversational pace.
Then
8 x 100 m Strides (Every ‪0:45‬ seconds.