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SATURDAY, NOVEMBER 22, 2014

Archive for 2014

Workout of the Day: Sunday 11-23-2014

Group Warm-up
Instructors Choice

4:00PM Class
Buy in: 30 Cleans (155/105)
Then 4 rounds of:
* Run 400m
* 50 Double Unders (150 su)



Workout of the Day: Saturday 11-22-2014

Group Warm-up
Instructors Choice

8:00AM Class
WOD 1: “Lunging Grace” 30 reps for time of Clean and Jerk with 4 lunges in the OH position. 135/95

WOD 2: AMRAP 15:00
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

9:00/10:00AM Free Classes
Skill: Cleans, Jerks, OH Lunges
WOD 1: Lunging Grace” 30 reps for time of Clean and Jerk with 4 lunges in the OH position. 75/55

WOD 2: AMRAP 15:00
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

11:00 Competitor Class



Workout of the Day: Friday 11-21-2014

Group Warm-up
50 Air Squats + 30 Burpees.

Strength
Front Squat / Bench Press
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 5 x 75% working set
* 3 x 85% working set
* 1+ x 95% (as many reps as possible)

All percentages are based off 90% of 1RM! Record the reps and weight of the last set only.

Conditioning
8 Rounds, NFT:
* 2 Rope Climbs
* 4 Thrusters (135/95)
* 6 Box Jumps 40/30”

Assistance Work:
5×10 Front Squat or Bench @ 40-60%


Workout of the Day: Thursday 11-20-2014

Group Warm-up
30 Banded good mornings, 30 Kettlebell deadlifts, 30 lunges

Basics Class
Skill: Snatch

WOD: AMRAP 15:00
* 5 Snatch
* 6 Burpees over the bar
* 7 Push Ups
* 8 Squats

Strength
Deadlift
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 5 x 75% working set
* 3 x 85% working set
* 1+ x 95% (as many reps as possible)

All percentages are based off 90% of 1RM! Record the reps and weight of the last set only.

Conditioning
Complete for time, split anyway:
* Row 2,000m
* 100 Burpees jumping on 2 plates (45/25’s)

Assistance Work:
5×10 Deadlift (40-50%)




Workout of the Day: Wednesday 11-19-2014

Group Warm-up
Tabata thrusters, one kettlebell (35/18) 5x

Strength
Press
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 5 x 75% working set
* 3 x 85% working set
* 1+ x 95% (as many reps as possible)

All percentages are based off 90% of 1RM! Record the reps and weight of the last set only.

Conditioning
Snatch Drills: EMOM 10:00
* 1 squat snatch Metcon: AMRAP 7:00
* 10 Wall Ball Shots
* 10 CTB Pull Ups

Assistance Work:
5×10 Press (40-50%)




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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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