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THURSDAY, NOVEMBER 27, 2014

Archive for 2014

Workout of the Day: Thursday 11-20-2014

Group Warm-up
30 Banded good mornings, 30 Kettlebell deadlifts, 30 lunges

Basics Class
Skill: Snatch

WOD: AMRAP 15:00
* 5 Snatch
* 6 Burpees over the bar
* 7 Push Ups
* 8 Squats

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
Complete for time, split anyway:
* Row 2,000m
* 100 Burpees jumping on 2 plates (45/25’s)

Assistance Work:
5×10 Deadlift (40-50%)




Workout of the Day: Wednesday 11-19-2014

Group Warm-up
Tabata thrusters, one kettlebell (35/18) 5x

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
Snatch Drills: EMOM 10:00
* 1 squat snatch Metcon: AMRAP 7:00
* 10 Wall Ball Shots
* 10 CTB Pull Ups

Assistance Work:
5×10 Press (40-50%)




Workout of the Day: Tuesday 11-18-2014

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

Basics Class
Skill: Cleans

WOD: AMRAP 15:00
* 5 Cleans
* 6 Burpees over the bar
* 7 Squats
* 8 Lunges

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
EMOM 15:00 (alternate)
* Run 100m
* 12 Lunges (95/65 front rack)
* 10 Toes to bar

Assistance Work:
5×10 Back Squats at 40-50%
5×10 Lunges (bar on back, 45/35)




Workout of the Day: Monday 11-17-2014

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

Battle Series WOD #3!
10 Minute Clock (6 Attempts Allowed) 1 Rep Max from the Rack
RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat

Notes: The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself. Score: Weight of the heaviest successful attempt.




Workout of the Day: Sunday 11-16-2014

Group Warm-up
Instructors Choice

4:00PM Class
A: 10 Rope Climbs, NFT

B. AMRAP 12:00
* 5 Thrusters (95/65)
* 6 Burpees over the bar
* Run 100m




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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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