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THURSDAY, JULY 31, 2014

Archive for 2014

Workout of the Day: Tuesday 7-29-2014

Warm up
Instructors Choice

Basics Class
Skill: Front Squats
WOD: AMRAP 14:00
* Run 100m
* 10 Lunges
* 10 KB Swings (Russian and a bit heavier)

Gymnastics Drills
Pull Ups – 10:00
* 30 Inverted (Supine) bar rows (add weight if possible, pause at the top)
* 5×5 Strict Pull Ups (AHAP)
Add weight if possible

Oly Lifts
Deadlifts – EMOM 6:00 4 Romanian Deadlifts,
60-70% no reverse grip.

Clean Complex – EMOM 9:00
1 Power Clean, 1 Low Hang Clean, 1 High Hang Clean (AHAP)

Conditioning
Complete 3 rounds for time:
* 20 Ring Push Ups
* 12 V-ups (touch toes)
* Run 200m

Scaling:
A: 10 Push Ups, 10 Sit Ups
B: 15 Push Ups, 15 Sit Ups
C: Rx




Workout of the Day: Monday 7-28-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
Ring Dips -10:00 (Vid)
* Static holds 4x 20 sec. (external rot. If possible)
* 15 Negatives
* 15 Jumping Ring Dips
* 15 Banded Ring Dips (or BW)

Notes: Ext. rotated finish position Vid.

Oly Lifts
Snatch Drills
A. 3×5 BTN Presses
B. 5×3 BTN Push Press
C. High Hang Snatch 12×1 (AHAP)

BTN = Behind the neck

Conditioning
AMRAP 9:00
* 6 Single Leg KB Deadlifts (70/44)
* 20 Double Unders
* 4 KB Front Squats (70/44)
* 20 Double Unders

** No single unders, instead 6 attempts **
Scaling:
A: 44/26
B: 53/35
C: Rx




Workout of the Day: Sunday 7-27-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
n/a

Oly Lifts
4:00 WOD:
A. 20x Deadlifts @ 85%
B. EMOM 12:00 (alt.)
* 5 Strict TTB
* 8 Push Press (115/85)
C. Run 2,000m (5x 400m)

Conditioning
n/a




Workout of the Day: Saturday 7-26-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
hero-kennedy
U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Oly Lifts
8:00 WOD: “TK” AMRAP 20:00
* 8 Strict Pull-ups
* 8 Box jumps (36/30)
* 12 Kettlebell swings (70/44)

Conditioning
9:00/10:00 Free WODs: EMOM 15:00
* Run 100m (min 1)
* 12 Weighted Step Ups (1KB)(min 2)
* 10 Push Ups

Tabata: 8x Ball Slams, 8x Squats, 8x Sit Ups




Workout of the Day: Friday 7-25-2014

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
Pistol Video

Oly Lifts
Squat Clean Drills – 20:00
* 5×5 Front Squats (50-60%)
* 5×3 Hang Squat Cleans (50-60%)

Conditioning
3x Prowler Push or Sled Drags (180/90 lbs. added)




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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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