Archive for 2014

Workout of the Day: Tuesday 9-2-2014

Warm up
Instructors Choice

Basics Class
Skill: Power Cleans

WOD: AMRAP 12:00
* 8 Ring Rows
* 8 Squats
* Run 100m

Gymnastics Drills
HSPU Drills – 10:00

A. 3x 20 sec. Tripods
B. 30x 2-Kettlebell Press

Oly Lifts
Cleans – EMOM 12:00
* 1x Power Clean
* 1x Hang Power Clean

Recommended weight progression:
* Minutes 0-4 (60% 1RM Clean)
* Minutes 5-8 (65% 1RM Clean)
* Minutes 9-12 (70% 1RM Clean)

Complete for reps:
* 3:00 Max calorie row
* 2:00 Max HR push ups
* 2:00 Max box jumps (24/20”)
* 2:00 Max lunges
** 1 minute rest between each!

Workout of the Day: Monday 9-1-2014

Warm up
Instructors Choice

Gymnastics Drills
Labor Day Schedule South:
5:30 … only!
West = noon, 3:30 only!

Oly Lifts
FUN Stuff:
4:00 – Partner Med Ball toss for max reps, 3 mats apart (short ways, 12’) – 20/14#

4:00 – Partner Burpees, alternating each do one, then each do two, three…

WOD – Teams of two

Complete the following for time in any manner as long as one person is working at a time:

1. 1600m of running (1 mile, split as desired)
2. 100 reps – KB ground to OH (53/35)
3. 5:00 of plank
4. 200 Squats

Workout of the Day: Sunday 8-31-2014

Warm up
Instructors Choice

4:00PM WOD
Second chance at this open WOD from the 2014 Open!
AMRAP 14:00
* 60-calorie row
* 50 toes-to-bars
* 40 wall-ball shots, 20 lb. to 10-foot target
* 30 cleans, 135/95
* 20 muscle-ups

Workout of the Day: Saturday 8-30-2014

Warm up
Instructors Choice

8:00AM WOD
8:00 WOD: For time:
“Holy Diver (you been down too long in the midnight sea)” 21-15-9 reps of:
* Weighted Lunges (75/55)
* Burpees
* Ground to Overhead (95/65)
* Box Jumps (24/20”)

Straight through, all the 21’s… then 15’s…. then 9’s.

9:00/10:00AM Free WODs
1. Skill: Thrusters
2. AMRAP 20:00
* Run 200m
* 10 Thrusters (95/65)
* 10 Burpees over the bar

Workout of the Day: Friday 8-29-2014

Warm up
Instructors Choice

Gymnastics Drills
Ring Dip Assistance Work
* 30 Burpee man makers (45/25 lb. dumbbells)… max time = 6:00

Note: For these start standing with dumbbells at each side. Go down and do a push up on the dumbbells, row one arm, another push up, row the other arm, stand up… 1 rep done!

Oly Lifts
Oly Extravaganza! Using 50-60% of your snatch and clean weight all the way through.
AMRAP 12:00
* 1 Snatch
* 1 Squat Clean
* 1 Jerk

Note: this is a perfect form situation, focus on the movements and not recording reps.

3-5x Prowler Push or Sled Drags (180/90 lbs. added) and/or….
3-5x 100m Framers walks (2 KB, 53’s/35’s) and/or ….
200m of lunges with 45/25 plate.

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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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