SATURDAY 9-14-19

CLASSES CANCELLED DUE TO TRAIL RUN

 

 

Also sending Lehua and her family love and prayers as they rejoice in the life and legacy of her Father Wayne Watanabe.

D2D3685D-A738-4497-AFAB-AA47BC99A5A7

 

We are there in spirit and will be thinking of you today 💚

Advertisements

FRIDAY 9-13-19

FRIDAY

WARM UP

1 round

1 Minute Each

Sit-ups

Single Leg Glute Bridges (30s Each Side)

Inchworm

Hollow Rocks

Glute Bridges (Both Legs)

Active Samson

Superman Rocks

Side Plank (30s Each Side)

Spiderman + Reach

 

 

Gymnastic Skills

8 Minutes of Practice:

21 Banded Good Mornings

25-50′ Handstand Walk

• Keeping the heart rate low and focus high in this ‘not for score’ gymnastic practice session

• You’ll alternate between banded good mornings and 25-50 feet of handstand walking

• Banded Good Mornings:

SUBSTITUTIONS

Handstand Walk

   * 1 Minute of Practice

   * 1 Minute of Handstand Weight Shifting:

   * 1 Minute of Box Shoulder Taps:

Easy Pace building on deadlifts

-2/ 3 X

Warmup Set

3 Toes to Bar

3 Deadlifts

3 Bar Facing Burpees

 

WOD

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Barbell-Facing Burpees

THURSDAY 9-12-19

Early Post for Thursday’s WOD

 

 

Thursday

WARM UP 2x

200 m run

25’ Death march

10 leg swings each

10 lateral leg swings

15 glute bridges

20 sit ups

 

 

WOD for time

Active Recovery

5 Rounds

800 m run (or 1k Row )

15 Russian Kettlebell Swings

30 Second Side Plank (Each Side)

• To keep it active recovery, move at a fairly light pace throughout

• Choose a moderate load on the kettlebell that allows you to complete the 15 reps unbroken each round

Wednesday 9-11-19

 

WED PARTNER WOD POSTED EARLY

• “One of the worst days in America’s history saw some of the bravest acts in Americans’ history. We’ll always honor the heroes of 9/11. And here at this hallowed place, we pledge that we will never forget their sacrifice.”
—President George W. Bush at the Pentagon in 2008

 

• “If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.”
Sandy Dahl, wife of Flight 93 pilot Jason Dahl, in Shanksville, Pennsylvania, in 2002

 

In Remembrance of 9/11 and the lives lost let’s come together and sweat this thru this partner workout.

 

 

Warm up 2x

EMOM 10 min

Minute 1: 15/12 Calorie Row

Minute 2:  15 Kettlebell Swings (53/35)

Minute 3: 12/9 Calorie Row

Minute 4: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Minute 5: 1 Minute Spidermans + Lunge w instep

MEANING

• “Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City

• The 2001 meter row represents the year.

• The 4 rounds represents the four planes.

• The 9 Rope Climbs represents the month.

• The 11 Bear Complexes represent the day.

• The 2977 meter row represents the lives lost.

STIMULUS

• We’ll grab a buddy and work hard for those who lost their lives 18 years ago today

• This is a longer workout that takes between 35-45 minutes to complete

• After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row

• Teammates can split up the work however they see fit

• 1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

• The limiting factor on the barbell will likely be the push press or back rack push press

• Choose a weight that you could complete 20+ reps unbroken when fresh

• If teammates are using different weights, it’s ok to use 2  barbells

“Always Remembered”

Teams of 2:

Buy-In: 2001 Meter Row

4 Rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

TUESDAY 9-10-19

TUESDAY

Warm up

4-5 Rounds:

30 Single Unders

20 Banded Pull Aparts

10 Glute Bridges

5 Inchworms

Gymnastic skill

Warmup Set:

1 Strict Handstand Push-up

1 Strict Pull-up

2 Strict Handstand Push-ups

2 Strict Pull-ups

Gymnastic Conditioning

AMRAP 6:

1 Strict Handstand Push-up

1 Strict Pull-up

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached

• Working strict pressing and pulling in this ascending rep gymnastics piece

• Continue to add 1 rep to each movement on each round until the 6 minutes is up

WOD

5 Rounds: FOR TIME

15 Kettlebell Swings (70/53)

400 Meter Run

40 Double Unders

*only as heavy as form allows

*Overhead position

*120 single unders (sub)

MONDAY 9-9-19

 

WARM UP

3 Rounds:

1 Minute Row

10  PVC Pass Throughs

10 PVC Overhead Squats

3 Rounds:

30 Second Front Plank

10 Empty Bar Pausing Overhead Squats (2 Seconds)

5 Inchworm

 

STRENGTH

PART 1

TempoOverhead Squat

3 Sets of 1

Sets: 50-55-60% OFF 1RM OHS

WARM UP SETS

Take 3-4 Sets to Build to Opening 50%

Pausing Overhead Squat

3 Sets of 1 REP

STIMULUS

• Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom

• All reps are taken from the rack

• Rest as needed between sets

SUBSTITUTIONS

• If unable to Overhead Squat, Front Squats are the Next Best Option

PART 2

PausingOverhead Squat

3 Sets of 1 (rep)

Sets: 65-70-75%

STIMULUS

• Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)

• All reps are taken from the rack

• Rest as needed between sets

SUBSTITUTIONS

• If unable to Overhead Squat, Front Squats are the Next Best Option

MOVEMENT PREP

1-2 Sets to Build to 65%

WOD FOR TIME

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie ROW

• Looking for a weight in  that you could complete the 25 overhead squats unbroken when fresh

• Within the workout, you should be able to complete these with 2 breaks maximum

• If you’re on the fence about weight, it’s better to go lighter and faster – as this workout is designed to take 10 minutes or less

Midline CORE

3 Rounds, Not for Time:

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 GHD Sit-Ups

24 Hip Extensions

SATURDAY 9-7-19

Warm up

3X

200

5/5 crossbody muscle snatch

5/5 SL Deadlift DB

10/10 LateralBox  step ups

10 ALT Leg T2B

Then

12-9-6

Deadlift

Box jump

T2B

  • increase weight each round on deadlifts to workout weight

WOD

Buy-In: 1 Mile Run

*weighted vest

21-15-9:

Deadlifts (225/155)

Box Jump Overs (24″/20″)

Toes to Bar

Cash-Out: 1 Mile Run

*weighted vest