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MONDAY, OCTOBER 20, 2014

Archive for 2014

Workout of the Day: Sunday 10-19-2014

Group Warm-up
Instructor’s Choice

4:00PM WOD
4:00 WOD: “Lil’ Karen + Lotta Grace” Complete for time, split up anyway:
* 100 Wall Ball Shots (A: 50, B:75)
* 60 Ground-to-Overhead (115/85… scale as needed)




Workout of the Day: Saturday 10-18-2014

Group Warm-up
Instructors Choice

8:00AM WOD
8:00 – “Booty Be Swole” For time:
* Lunge 100m
* Run 400m
* 100 Front Squats (45/35)
* Run 400m
* 50 Pistols

9:00/10:00AM Free WODS
Skill: Snatch for beginners (15:00)
WOD 1: AMRAP 10:00
* 5 Snatch (75/45)
* 5 Squats
* 5 Burpees over the bar

WOD 2: AMRAP 10:00
* 10 Lunges
* 20 Sit Ups
* 30 Double Unders (100 s.u.)

11:00AM Competitor Class
TBD ;)




Workout of the Day: Friday 10-17-2014

Group Warm-up
100 Partner Med Ball Sit Ups.

Strength
Front Squat/Bench Press
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 3 x 70% working set
* 3 x 80% working set
* 3+ x 90% (as many reps as possible)

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

Conditioning
“Annie” 50-40-30-20-10 reps of:
* Double Unders
* Sit Ups

Accessory Work:
3x Prowler Push 100m (180/90 lb. added)

6:30PM Competitor WOD
TBD ;)




Workout of the Day: Thursday 10-16-2014

Group Warm-up
Tabata Rowing

Basics Class
Skill: Overhead Squats (15:00)

WOD: AMRAP 15:00
* 12 Sit Ups
* 10 Push Ups
* 8 Overhead Squats (PVC or bar only)
* Shuttle Run D&B x 3

Strength
30 Strict Pull-Ups

Conditioning
EMOM 30:00 (alternate)
* 7 Power Snatch (95/65)
* Run 100m
* 7 Power Cleans (95/65)
* Run 100m
* 7 Thrusters (95/65)

Scaled and masters = 75/45




Workout of the Day: Wednesday 10-15-2014

Group Warm-up
Run 400m, Run backwards 200m, Side Shuffle 100m

Strength
Deadlift
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 3 x 70% working set
* 3 x 80% working set
* 3+ x 90% (as many reps as possible)

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

Conditioning
Everyday Warrior – Battle Series WOD 2:
AMRAP 12:00
* 10 Deadlifts (185/135) (135/95 scaled & masters)
* 15 Wall Ball Shots (20/14) (14/10 scaled & masters)
* 30 Double Unders (90 singles for scaled and masters)
Record total reps (single unders 3:1 conversion).

Accessory Work:
* 5×10 Heavy Barbell Step Ups (20”)




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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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