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FRIDAY, OCTOBER 24, 2014

Archive for 2014

Workout of the Day: Tuesday 10-21-2014

Group Warm-up
4:00 partner med ball toss (anyway)

Basics Class
Skill: Handstand Push Ups, Pull Ups

WOD: AMRAP 12:00
* 10 Box Jumps or Step ups
* 8 Pike or box HSPU
* 6 Thrusters (1 KB)

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
EMOM 15:00
* 10 Toes to Bar
* 10 Burpees (jump on plate)
* 10 Weighted Lunges (70/53 KB)

Scaling: A: 6’s, B: 8’s C: Rx E: 12’s


Workout of the Day: Monday 10-20-2014

Group Warm-up
Junkyard Dog!! Partner up and complete 10 each of jumps over arms and under overs!

Strength
Back Squat
* 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 3 rounds for time: (16:00 Max)
* 8 Muscle Ups
* 10 Snatch (135/85)
* Run 400m

Scaling: Subs for muscle ups: 2 pull ups or 3 ring rows. Scale snatch to 60% 1RM.

 


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 ;)




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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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