FRIDAY 9-6-19

5:30 PM Class will be   cancelled today, so if you want more Squats then you need to make it in to 4:30 PM Class.

 

WARM UP  2-3 Rounds

 

18 Second Superman Hold

15 AbMat Sit-ups 

12 Calorie Row

9 Medicine Ball Squats Cleans

6 inchworm w push up

 

Strength

Thruster

Build to Heavy 10-Rep Thrusters

• We’ll take the bar from the ground for our 10- rep heavy thruster

• You can pause in the front rack or overhead as needed, but the 10 reps should be completed unbroken to count

• Squat cleaning the first rep is allowed

STRATEGY

• 10 reps for a lot of sets can be fairly taxing

• When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights

• Once you feel like you are in your true “working sets” is when you should start going with sets of 10

WOD

For Time:

10 Wallballs, 15/12 Calorie Row

20 Wallballs, 15/12 Calorie Row

30 Wallballs, 15/12 Calorie Row

40 Wallballs, 15/12 Calorie Row

50 Wallballs, 15/12 Calorie Row

Medicine Ball: 20/14

 

Post WOD is on the board

 

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Thursday 9-5-19

 

THURSDAY

 

Warm up

1-2 Rounds:

10 Walkouts

20 Glute Bridge

30 Air Squats

400 Meter Run

500 Meter Row

Power Clean

2 Reps On the Minute x 8 Minutes

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Sets 6-8: 65%

WOD

For Time:

2k Row (1 mile run)

Directly Into…

10 Rounds:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats

Wednesday September 4

Warm up

60-40-20 Seconds:

Cal Row

Samson Stretch

PVC Pass Throughs

Handstand Hold

Dumbbell Warmup

Each Side With 1 Light Dumbbell:

5 Deadlifts

5 Russian Swings

5 Front Squats

5 Strict Press

5 Overhead Reverse Lunge

WOD

AMRAP 18:

20 Dumbbell Snatches (50/35)

15/12 Calorie ROW

20 Single Dumbbell Box Step-Ups (24/20)

9 Bar Muscle-ups

Midline

3 Giant Sets:

5-10 Strict Toes to Bar

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold

Tuesday Sept 3

WARM UP

2 Rounds:

200 Meter Run

1 Round of Strict Cindy

1 Round of Strict Cindy: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

2 Rounds:

5 Strict Press

10 Thrusters

5 Bar Facing Burpees

10 Reverse Lunges (5 Each Side)

Completed with Empty Barbell

 

STRENGTH

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

3 Front Squat

6 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

WOD

For Time:

800 Meter Run

50 Barbell Thrusters (75/55)

800 Meter Run

25 Barbell-Facing Burpees

800 Meter Run

50 Barbell Thrusters (75/55)

MONDAY SEPTEMBER 2

All classes cancelled in observance of Labor Day.

Congratulations to all the runners who participated in the Kaua’i half and full Marathon.

Be ready for squat stamina on Tuesday

 

 

SATURDAY 8-31-19

 

 

WARM UP

1x

30 Seconds Inchworm

30 Seconds Samson Stretc

30 Seconds Lunge w instep

2 Rounds: 

200 Meter Row 

20 Lateral Box Step-ups (10 Each Side) 

20 Single Arm Dumbbell Muscle snatch  (10 Each Side)

 

 

 

Warm Up  build weight over the Rounds start with an empty barbell

Each Partner: 

3 Calorie Row 

3 Box Jump Overs 

3 Power Snatches 

1 Rope Climbs  

 

 

 

WOD

30 min cap

Teams of 3:

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

10 Rope Climbs (15′)

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/70 Calorie Row

 

 

(Individual Version)

For Time: 

30/21 Calorie Row

30 Box Jump Overs (24/20) 

30 Power Snatches (95/65)

5 Rope Climbs (15′) 

30 Power Snatches (75/55)

30 Box Jump Overs (24/20) 

30/21 Calorie Row

 

STIMULUS

• One athlete works at a time in this big down and back chipper workout

• There is a 30 minute cap on this workout

• Note that the power snatch weight decreases in the second round

• The first round weight should be something you can string together sets of 7-10 during the workout

• The second round weight should be something you can string together sets of 10-15 during the workout

• Use one bar and change the weights for the second round

• For mixed teams:

   * 2 Girls, 1 Guy: 80 Calories

   * 2 Guys, 1 Girl: 90 Calories

FRIDAY 8-30-19

WARM UP

2 Rounds:

100 Meter Run

10 Glute Bridges

10 Russian Baby Makers

2 Rounds:

100 Meter Run

10 Russian Kettlebell Swings

10 Kettlebell Goblet Squats

With Lighter Kettlebell

STRENGTH

Box Squat (On the 0:00)

On the Minute x 7:

2 Box Squats

STIMULUS

• For these box back squats, set the box just below parallel

• Start around 55% of your 1RM Back Squat and Build over the 7 rounds

• The focus here is on control and speed coming off the box over the weight used

• This is part 1 of a 2-part “running clock” piece

• The box squats will go from 0:00 – 7:00

• You’ll rest from 7:00 – 10:00 before beginning the clean complex, which lasts from 10:00 – 20:00

Clean Complex (On the 10:00)

Every 1:30 x 7 Sets:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

STIMULUS

• All three reps of the complex are desinged to be completed without letting go of the bar

• The power clean and squat clean come from the ground, while the hang squat clean starts above the knee

• With the clock still running from part 1, these rounds will begin on the 10:00 – 11:30 – 13:00 – 14:30 – 16:00 – 17:30 – 19:00

• The following percentages are based off of your 1RM Squat Clean:

    * Set 1: 60%

    * Set 2: 65%

    * Set 3: 70%

    * Sets 4-7: Build to a Heavy Complex

• Make sure to prepare for the quick, 3-minute transition from the final box squat to the first set of this clean complex

WOD

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85