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THURSDAY, OCTOBER 30, 2014

Archive for 2014

Workout of the Day: Thursday 10-23-2014

Group Warm-up
Mobility… become a supple leopard!

Basics Class
Skill: Deadlift (15:00)

WOD: AMRAP 16:00
* Run 200m
* 12 KB Deadlifts
* 10 Lunges
* 8 Push Ups

Strength
Muscle up practice 10:00: Banded muscle ups and ring/bar. You should have a strict pull up and dip before you try the rings/bar.

Conditioning
Complete 3 rounds for time: (Max 35:00)
* Row 700m
* Run 400m
* 25 Burpee CTB Pull Ups (jumping, no bands)
* 100 Double Unders (300 singles)

Scaling:
* A: Row 400m, Run 200m, 15 Burpees (only), 50 s.u.
* B: Row 500m, Run 400m, 25 Burpees, 25 ring rows
* C: Rx




Workout of the Day: Wednesday 10-22-2014

Group Warm-up
Hip/Glute MOB 8:00 D&B drills

Strength
Deadlift
* 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
“Elizabeth” 21-15-9 reps for time of:
* Squat Cleans (135/95)
* Ring Dips




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)




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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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