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SATURDAY, NOVEMBER 01, 2014

Archive for 2014

Workout of the Day: Tuesday 10-28-2014

Group Warm-up
Tabata Double Unders 5x

Basics Class
Skill: Kettlebell Swing, Clean, Snatch, Thruster

WOD: AMRAP 12:00
* 8 KB Swings
* 8 Squats
* 8 Push Ups
* 8 Sit Ups

Strength
Press
* 12 x bar only
* 10 x 40% warm up set
* 8 x 50% warm up set
* 6 x 60% warm up set

All percentages are based off 90% of 1RM!

Conditioning
Complete for time: (Max 22:00) split up anyway
* 100 Calorie Row
* 100 Burpees over the bar
* 100 GTO (95/65 Rx) (75/45 scaled & masters)
Scaling: A – 50’s, B – 75’s, C – Rx

Assistance Work:
* 5×10 2x KB Press – light




Workout of the Day: Monday 10-27-2014

Group Warm-up
Tabata Air Squats 5x

Strength

Back Squat
* 12 x bar only
* 10 x 40% warm up set
* 8 x 50% warm up set
* 6 x 60% warm up set

All percentages are based off 90% of 1RM!

Conditioning
EMOM 15:00 (alternate)
* 7 Cleans (135/95 Rx) (95/65 scaled & masters)
* 9 Box Jump Overs (24/20”)
* Run 100m

Assistance Work:
* 5×10 Front Squats (95/65)




Workout of the Day: Sunday 10-26-2014

Group Warm-up
Instructor’s Choice

4:00PM Class
1. Turkish Get Ups – 12:00 for max possible fun!

2. “Frantasy” – 10,9,8,7,6,5,4,3,2,1 reps for time of:
* Thrusters 75/55
* Pull Ups




Workout of the Day: Saturday 10-25-2014

Group Warm-up
Instructor’s Choice

8:00AM Class
8:00 – “Mini Murph” For time:
* Run 800m
* 50 Pull Ups
* 75 Push Ups
* 100 Squats
* Run 800m

9:00/10:00AM Class
Skill: Rowing
WOD 1: Partner ROW 2,000m

WOD 2: AMRAP 15:00
* 10 Kettlebell Swings
* 10 HR Push Ups
* 10 KB Front Squats

11:00AM Competitor Class
TBD ;)


Workout of the Day: Friday 10-24-2014

Group Warm-up
Tabata KB Swings (4x)
Tabata Bent-Over Row 1x KB (4x)
Tabata Thrusters (1xKB, 4x)

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
Complete (NFT):
* 3x 100m Prowler Push (180/90 lbs. added)
* 3x Farmers Carry 100m (2x KB)

Accessory Work: 5×10 HR Deficit Push Ups on 25 lb. plates

6:30PM Competitor WOD
TBD ;)c




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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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