Friday 2-28-20

Friday

Warmup Up

1 Minute

Easy Row

Active Spidermans

Lateral Squats

45 Seconds

Moderate Row

Push-up to Down Dog

Slow Air Squats

30 Seconds

Faster Row

Slow Burpees

Dumbbell Goblet Squats (Light Weight)

STRENGTH

Front Squat

Warmup Sets

Take 4-6 Sets of 3 to Build to Opening 79%

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 79%

Set 2 (On the 1:30): 1 Rep @ 84%

Set 3 (On the 3:00): 3 Reps @ 79%

Set 4 (On the 4:30): 1 Rep @ 87%

Set 5 (On the 6:00): 3 Reps @ 79%

Set 6 (On the 7:30): 1 Rep @ 90%

Set 7 (On the 9:00): 12 Reps @ 64%

*Percentages based on 1RM Front Squat

STIMULUS

• Entering week 3 of these Front Squat Waves

• We’ll climb by another 2% across all lifts over last week

• The percentages will stay at 79% for each set of 3

• The percentages will climb by 3% on each set of 1 (84-90%)

• We’ll finish out the session with a 12-rep drop set at 64%

• Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)

• These percentages based on your 1RM Front Squat

WOD

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees or

(Advance movement 10 Burpee Box jump overs)

*Half class start on rower the other half on burpee

Thursday 2/27/20

Thursday

Warm-Up.

Two Sets:

Band Pull-Aparts x 15

Bear Crawl x 20 yards forward + 20 yards backward

Followed by…

Tabata Warm-Up x 3 Sets:

20 seconds of Straddle Pulses

10 seconds rest

20 seconds of Plank Walks

10 seconds rest

20 seconds of Jumping Squats

10 seconds rest

20 seconds of Plank Shoulder Taps

10 seconds rest

Then…

WOD

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories ROW

15 Ring Dips

30 Russian Kettlebell Swings

60 Double Unders

15 Ring Dips

30 Russian Kettlebell swings

20/15 Calories ROW

Wednesday 2-26-20

2-26-20

Warm up

3 Sets For Quality

300 m run

20 Single Arm Dumbbell Strict Press (10/Side)

30 Single Leg Lateral Box Step-ups (15/Side)

Strict Press Performed with Very Light Dumbbell

STRENGTH

Warmup Sets

4-6 Sets:

4 Deadlifts

4 Push Jerks

Complete 4 Deadlifts + 4 Push Jerks for each set as you gradually build up to your opening barbell weight (40-50% of 1RM Push Jerk)

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk

• We’ll use a single barbell for both movements in today’s Beast Builder

• Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)

• Start your first set between 40-50% of your 1RM Push Jerk

• The goal here is to gradually increase loading as the overhead repetitions decrease

• With rest built in, we recommend pushing for unbroken sets of Push Jerks

• Use one barbell and change out the weight as you go

WOD

3 Rounds 15 min cap

400 m run

30 Box Jump Overs (24″”/20″”)

30 Double Dumbbell Power Cleans (50’s/35’s)”

Tuesday 2-25-20

Thank you everyone for this surprise bday I appreciate and love you all 🥰

Warm up

4-5 Sets For Quality:

12 PVC Pass Throughs

9 Calorie Row

6 Walkouts

3 Strict Pull-ups

Gymnastic strength

On the 1:30 for 5 sets

1 set Strict HSPU

• This Strict Handstand Push-up piece is a repeat from last week

• The goal of today is to best last week’s effort

• As a reminder, let’s pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds

• For Example: It might be you goal to hold 5 sets of 9 across the board

• The goal is consistency across rounds here, as the score is the lowest of the 5 rounds

• Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

• You can expect to have about a minute of rest between each set of strict handstand push-ups

• Choose a variation that allows you to complete at least 5 reps per set

WOD

On the 4:00 x 5 Rounds:

50 Double Unders

7 Bar Muscle-ups

5 Power Snatches

• In the interval conditioning piece, a new rounds starts every 4 minutes

• You’ll complete the 3 listed movements and rest whatever time remains in the 4-minute window

• Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

• There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches

• However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements

BAR MUSCLE-UPS

• Choose a bar muscle-up number or variation that you can complete in 1-2 sets

POWER SNATCHES

• You’ll build in weight each round on the power snatches

• Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

• These reps do not need to be completed touch and go

• Record all 5 weights used, with the final score being the heaviest weight lifted

Monday 2-24-20

Warm up

1 Minute Easy Row

1 Round:

15 Air Squats

30 Second Hollow Hold

45 Second Wall Sit

1 Minute Easy Row

1 Round:

15 Air Squats

30 Second Arch Hold

45 Second Wall Sit

1 Minute Easy Row

1 Round:

15 Air Squats

30 Second Sit-ups

45 Second Wall Sit

Strength

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:00): 1 Rep @ 104%

Set 7 (On the 10:00): 1 Rep @ 106-107%

Set 8 (On the 11:00): 1 Rep @ 106-107%

Set 9 (On the 12:00): 1 Rep @ 106-107%

Set 10 (On the 13:00): 1 Rep @ 106-107%

Set 11 (On the 14:00): 1 Rep @ 106-107%

WOD FOR time with a cap of 20 min

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (115/75)

30/21 Calorie Row

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (135/95)

30/21 Calorie Row

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (155/105)

Friday 2-21-20

Warm up

ACTIVATION

1 Minute

Easy Row

Cossack squats

Glute Bridges

1 Minute

Row

Plate Counterbalance Squats Inchworm

1 Minute

Easy Row

Wall Squats

Single Leg Glute Bridges (30 Seconds Each Side)

Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat

Warmup Sets

Complete 1 Full Complex at Each Weight

WOD

AMRAP 3:

Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (185/135)

Your score in each AMRAP 3 is the total completed rounds and reps

MACHO MAN

• 1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

• The weights will slightly increase with each round

• Let’s choose our barbell weights based off the following recommendations:

* 1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)

* 2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)

* 3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

Thursday 2-20-20

Hero WOD for Thursday

Warmup2-3 rounds

200 m run

Inchworm pushups

Walking lunges

Air squats

Alt leg vups

Ring rows

Air squats

Dedicated to Officer Andrew J. Camilleri, Sr. who was killed when his patrol car was struck by a drunk driver on I-880, near Route 92, in Hayward Ca on December 24, 2017.

He and his partner were parked on the shoulder the freeway when the vehicle struck the rear of their patrol car at a high rate of speed shortly before midnight. Officer Camilleri, who was in the passenger seat, suffered fatal injuries in the collision. His partner was treated and released from a local hospital.

The driver who struck them was also injured and faces numerous charges pending his release from the hospital.

Officer Camilleri had served with the California Highway Patrol for 16 months. He is survived by his wife, daughter, two sons, parents, brother, and sister.