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WEDNESDAY, JULY 30, 2014

Archive for 2014

Workout of the Day: Sunday 8-3-2014

Warm up
Instructors Choice

Conditioning
4:00 WOD: “Grace McAnnie Sandwich” for time:
* Grace – 30 Clean and Jerks (135/95)
* Annie – 50, 40, 30, 20, 10 rep of:
o Double Unders
o Sit Ups
* Grace – 30 Clean and Jerks (135/95)


Workout of the Day: Saturday 8-2-2014

Warm up
Instructors Choice

Conditioning
8:00/9:00/10:00 Free WOD:
For time complete:
* 500m Row
* 400m Run
* 25-20-15 reps of:
o Burpees on a plate
o Thrusters (75/45)
* 400m Run
* 500m Row


Workout of the Day: Friday 8-1-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
Toes to Bar Progressions:
* 2x 20 sec Hollow Rocks and 2x 20 sec Supermans
* 20x Hollow Body Tucks
* 20x V-ups
Vid (watch it!)

Oly Lifts
A. Snatch – EMOM 10:00
1 Squat/Power snatch (AHAP)

Conditioning
A. AMRAP 6:00
* 3 Back Squats (50% 1RM)
* 1 Rope Climb (sub 2x lowers, 20 sec. hold, or 10 Ring Rows)
B. Rest 3:00
C. AMRAP 6:00
* Run 100m
* 9 Toes to Bar


Workout of the Day: Thursday 7-31-2014

Warm up
Instructors Choice

Basics Class
Skill: Hang Cleans
WOD: AMRAP 15:00
* 10 Squats
* 6 Hang Cleans (75/45)
* 6 Burpees over the bar
* Rest 30 sec.

Gymnastics Drills
Handstand Push Up Drills – 10:00
A. 8 Wall Walks
B. 3x 30 sec. hold against wall
C. 15 HSPU (pike on boxes or strict on the wall)

Oly Lifts
n/a

Conditioning
3 rounds for time:
- Row 500 Meters
- 35 Burpee + 6 Mountain Climbers Complex*
- Run 400m

* Note: 1 Burpee + 6 knee to elbow mountain climbers, 3 each leg then continue the burpee.
Scaling:
A: 2 rounds, B/C: Rx


Workout of the Day: Wednesday 7-30-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
Pistols – 10:00
* 2:00 banded ankle mobility
* 20x narrow stance air squats
* 30x lunges
o 10 step back lunges
o 10 step back point toe lunges
o 10 step back toe up lunges
* 30x banded or unbanded pistols
Watch this video!

Oly Lifts
Push Jerk 10×1 (AHAP) 10:00

Conditioning
A. EMOM 7:00
* 50 Double Unders
* Max Pull Ups
Scaling: Scale the double unders to something you can get done in 35-40 sec. (30, 40 DU) etc… remember you can sit out minutes on an EMOM if it helps get a better score!

B. Rest 3:00
C. 15-12-9 reps of:
* Box Jumps (36/24”)
* Thrusters (1KB 53/35)


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Feb 27: 2014 Games Open starts

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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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