Monday 11/19/18

Jump Rope Warm-up

20 Single unders.
20 Single leg single unders.
20 Side to sides.
20 Forward and backs.
20 In and outs.
20 Double unders.
20 Triple unders.
*Or attempts

THEN…2 Rounds of:
10 Hanging scap retraction with 0:02 pause
10 Renegade row
*Increase load on second round
50ft Double kettlebell overhead walk
*Increase load on second round

Push Press Prep
*With an empty bar
10 Bradford press
5 Behind the neck strict press
5 Shoulder press
5 Push press

Build up:
5 Push press (light load)
4 Push press (moderate to light load)
3 Push press (moderate load)
2 Push press @80% of best 1RM

PUSH PRESS –

Every 1:30 for 7:30 (5 sets):
Push press to a 3 rep max

Conditioning Prep
2 Rounds of:
3 Push press (95lbs/65lbs)
10 Double unders

WOD

AMRAP 7:00
10 Push Press (95lbs/65lbs)
30 Double unders

Notes:
Unbroken everything. You’ll find the shoulder fatigue from push press will affect your proficiency at double unders. Keep your shoulders and arms relaxed and swing the rope from the wrist, pressing down with the thumb to snap the rope under.

POST WOD

5 Rounds:
0:15 Rings to chest hold
0:15 Rest
0:15 Hollow hold on bar
0:15 Rest
0:15 Ring top support hold
0:15 Rest
0:15 Weighted hollow hold

Notes:
Although this stuff looks easy, it’s not. Try to hold the best positions possible while performing these movements.

If needed, modify to  0:10 hold/0:15 rest

 

 

 

 

 

 

 

 

 

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November 16th TGIF

ANNOUNCEMENT

Dont forget This Sat and the next sat were having a beach wod at Kalapaki Beach Starts @9 AM

** THIS SUNDAY IN GYM THANSGIVING POTLUCK @ 5PM

theres a sign up on white board.

 

WARM UP

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then 3RNFT
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

 

COMPLETE
BARBELL PREP
TIPS
With an empty bar barbell
2 Rounds:
3  deadlifts
3 Hang muscle clean
3 Front squats
3 Push jerks
3 Split jerks

Building Sets:

=1 COMPLEX

1 Power clean + 1 squat clean + 1 front squat + 2 split jerks (light)=

2 sets: (light)

1 Set:
(light to moderate)

then

2 Sets:

1 squat clean +1 front squat +2 split jerk
(moderate)

2 Sets:
1 Squat clean + 1 split jerk (at roughly 80%)

 

 

STRENGTH/POWER
CLEAN AND JERK – WEIGHTLIFTING

In 10:00 find a 2 rep max:
Squat clean & jerk

*This is performed as singles, but the 2 reps must be completed in a 0:30 window.

*The 2RM is a sub-maximal benchmark that is indicative of progress without the pressure of a 1RM. There is limited time for the effort, so don’t get wrapped around the axle if you don’t reach a 2RM.

 

 

AMRAP 8:00
Squat clean & jerk
use 80% of heaviest load from above

Notes:
Belt up, wear lifting shoes and take the time to get set-up and perform each rep with good technique. As you fatigue, consider the time left and adjust the frequency of rest versus reps.

 

 

POST WOD

6 Sets of: 10/10 Bulgarian split squats (AHAP) Rest 0:30 between legs

NOVEMBER 15th THURSDAY

WARM UP2-3x

1.  400 m run 

10 ring rows 

10 leg swings

Inchworm(+5,4,3,2,1 Pushups)

10 alt leg T2B

WARM UP SETS

10 light0

8 light /med

6 med

4 med heavy 

2 heavy

STRENGTH

Three sets for max reps of:

Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 minutes

WOD

Every 6 minutes, for 18 minutes (3 sets) for times:

Row 500 Meters or  (400 m run)

50 Double-Unders (150 SU)

20 Push Presses (115/75 lbs)

*If you run out of time turn into a 18 min Amrap .

 

 

 

5:30 PM CLASS

20 MIN AMRAP

Partner 1

400 m run or 500 m Row

while Partner 2 completes

100 SU  OR (50!DU)

20 DB PUSH PRESS

10  K2E or hip raise

 

 

 

November 14 2018

Happy Birthday Kerensa, wishing you a very Happy and fun filled birthday and may all your wishes come true.

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Join Kerensa at 4:30 for a WOD then follow the party girl to Thai at and with its finest.

 

WARM UP

2 Rounds:
Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard
5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs

then

15 Squat therapy squats
*0:03 down, 0:02, at bottom, 0:00 up, 0:01 at top.

STRENGTH

BACK SQUAT – WEIGHTLIFTING
TIPS HISTORY
Warm Up Sets:
Every 1:30 for 4 sets:
10 Back squats (empty bar)
8 Back squats (30% of 1RM)
6 Back squats (50% of 1RM)

Back Squat – 1RM
*Reach your 1RM in no more than 8 attempts. Allow 20:00 to reach your 1RM, and allow 2-5:00 between final 3 attempts.

Notes:
This is the focus for today…. the rest is icing on the cake. Go big!

 

 

WOD

EMOM 10:00
10/8 cal Row or Air bike
15 Air squats

*Sprint efforts each round

 

POST WOD (Not Optional)

E2MOM for 8:00
0:30 Single leg ring plank hold (left foot up)
0:30 Single leg ring plank hold (right foot up)

 

 

 

TUESDAY 11-13-18

SATURDAY 9 AM BEACH WOD AT  KALAPAKI

Bring swimwear (for surpees) towel and water meeting down by Marriott beach access on grass.

SUNDAY NOVEMBER 18th @ 5PM WILL BE HAVING GYM-GIVING POTLUCK STYLE DINNER, SIGN UPS ON THE BOARD

 

WARM UP

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WOD

 

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5:30 PM CLASS

WORKOUT

in teams of 2, break up reps as needed

(21 minutes w/ partner)

ROW 500 M OR RUN 400

SLED PULL each 50 m(100 m total)

20 slam balls (10 each)

 

 

MONDAY 11/12/18

 

 

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VETERANS DAY HERO WOD

IN OBSERVANCE OF VETERANS DAY WE WILL ONLY BE OPEN 8AM, AND 430PM

 

Warm up

3X

200 m run

10 SHPT

1xInchworm +(Pushups5,4,3,2,1)

5/5 Single Leg Deadlift 

10 Ring Rows

 

John Rankel | Age 23 | Speedway, Indiana

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

SATURDAY 11-10-18

Warm up 2X

100 m run 

10 leg swings 

10 SHPT

10 OHS

10 Sots press

10 GHD sit ups (AB mat sit up )

 

 

PREP WOD 3 RNFT increase weight each round

100 m run 

5 Power snatch (empty bar)

5 OHS (empty bar)

5 pull ups

WOD  IN 30 MIN

In teams of 2 Complete  As many rounds and reps as possible .

800 Meter Run (partners must run together)

40 Power Snatches (95/65 lbs)

30 Overhead Squats (95/65 lbs)

20  Pull ups

Partners may partition the repetitions as needed…