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FRIDAY, NOVEMBER 28, 2014

Archive for 2014

Workout of the Day: Tuesday 11-25-2014

Group Warm-up
Partner med ball toss with a squat every throw, 3:00.

Basics Class
Skill: Pull Ups, Toes to bar

WOD: AMRAP 15:00
* 5 Pull Ups
* 8 KB Swings
* 10 Box Jumps

Strength
Back Squat
* 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
WOD: EMOM 16:00 (all every minute)
* 1 Strict Pull Ups
* 2 KB Press (one each arm, 53/35)
* 3 Ring Dips

Cash out: 100 Sit ups




Workout of the Day: Monday 11-24-2014

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

Battle Series – WOD 4
15 Minute AMRAP
RX: 60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 95/65
10 Chest to Bar

Scaled: 60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar

Masters: 60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar

Notes: Row-Damper can be set on any setting. The athlete cannot get off the rower until you hit 60 calories.

Burpees over the Bar- The athlete must jump with two feet over the bar and land with feet first. The athlete does NOT need to open hips when jumping over the bar. The athlete will land horizontal to the barbell.

Ground to Overhead: The barbell will move from the ground (or below the needs if the barbell is not loaded) to overhead with the hips, knees and shoulders extended directly over the body. You may use a clean and jerk or snatch.

Chest to Bar: Kipping, butterfly or dead hang chest to bar are all allowed. The athlete’s arms must be extended at the bottom and the chest must make contact with the bar at the top. Jumping Chest to Bar: The pull up bar should be setup so it is at least 8 inches above the top of the athletes head. The athlete must lower himself or herself so the arms are fully extended at the bottom and the chest must clearly come in contact with the bar at the top. Score is total reps.




Workout of the Day: Sunday 11-23-2014

Group Warm-up
Instructors Choice

4:00PM Class
Buy in: 30 Cleans (155/105)
Then 4 rounds of:
* Run 400m
* 50 Double Unders (150 su)




Workout of the Day: Saturday 11-22-2014

Group Warm-up
Instructors Choice

8:00AM Class
WOD 1: “Lunging Grace” 30 reps for time of Clean and Jerk with 4 lunges in the OH position. 135/95

WOD 2: AMRAP 15:00
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

9:00/10:00AM Free Classes
Skill: Cleans, Jerks, OH Lunges
WOD 1: Lunging Grace” 30 reps for time of Clean and Jerk with 4 lunges in the OH position. 75/55

WOD 2: AMRAP 15:00
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

11:00 Competitor Class



Workout of the Day: Friday 11-21-2014

Group Warm-up
50 Air Squats + 30 Burpees.

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
8 Rounds, NFT:
* 2 Rope Climbs
* 4 Thrusters (135/95)
* 6 Box Jumps 40/30”

Assistance Work:
5×10 Front Squat or Bench @ 40-60%




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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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