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THURSDAY, SEPTEMBER 18, 2014

Archive for June, 2013

Workout of the Day: Wednesday 6-26-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: 3×10 reserve hyper extensions or GHD hip extensions

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WOD 1: Back Squat 5-4-3-2-1 (Find 1RM)

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WOD 2: 10 rounds for weight:

  • Sprint 50m
  • 8 Dumbbell Snatch (alt. hands from the ground, record weight)
  • Rest as needed




Workout of the Day: Tuesday 6-25-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: Max box jumps (with step down only in 4:00 – 24/20”)

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WOD 1: Bench Press

  • 7-7-7 @ 60% of 1RM
  • 5-5-5 @ 70%
  • 3-3-3 @ 80%

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WOD 2:

Row 2k for time,

Use an extra time to work on pull ups and/or muscle ups.




Workout of the Day: Monday 6-24-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: 1 x 400m Sandbag run, record weight and time.

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WOD 1: Power Clean 5-4-3-2-1 (Find 1RM)

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WOD 2: Complete 2 rounds for time: (max 15:00)

  • 15 Handstand Push Ups
  • 30 Toes to bar
  • 45 OHS (45/35)




Workout of the Day: Sunday 6-23-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: Instructors choice

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WOD 1: Make up a strength move or skill from the week you may have missed (20:00) then…

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WOD 2:

2012 Open WOD: AMRAP 10:00

  • 30 Double Unders
  • 15 Power Snatch (75/55)




Workout of the Day: Saturday 6-22-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

No 8:00a WOD!

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Group Warm Up: Instructors choice

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9:00/10:00 Free WOD: 3 rounds, 1:00 each station for max reps:

  • Lunges
  • Push Ups
  • Ball Slams
  • Sit Ups
  • Squats
  • Rest

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11:00 WOD:  “SEAN” 10 rounds for time of:

  • 11 CTB Pull Ups
  • 22 Front Squats (75/55)

Note: A: 5 rounds, no CTB (45/35 FS) B: 7 rounds, no CTB. C: Rx

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery

 


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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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