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SATURDAY, OCTOBER 25, 2014

Archive for 2014

Workout of the Day: Thursday 10-16-2014

Group Warm-up
Tabata Rowing

Basics Class
Skill: Overhead Squats (15:00)

WOD: AMRAP 15:00
* 12 Sit Ups
* 10 Push Ups
* 8 Overhead Squats (PVC or bar only)
* Shuttle Run D&B x 3

Strength
30 Strict Pull-Ups

Conditioning
EMOM 30:00 (alternate)
* 7 Power Snatch (95/65)
* Run 100m
* 7 Power Cleans (95/65)
* Run 100m
* 7 Thrusters (95/65)

Scaled and masters = 75/45




Workout of the Day: Wednesday 10-15-2014

Group Warm-up
Run 400m, Run backwards 200m, Side Shuffle 100m

Strength
Deadlift
* 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
Everyday Warrior – Battle Series WOD 2:
AMRAP 12:00
* 10 Deadlifts (185/135) (135/95 scaled & masters)
* 15 Wall Ball Shots (20/14) (14/10 scaled & masters)
* 30 Double Unders (90 singles for scaled and masters)
Record total reps (single unders 3:1 conversion).

Accessory Work:
* 5×10 Heavy Barbell Step Ups (20”)




Workout of the Day: Tuesday 10-14-2014

Group Warm-up
Tabata thrusters (45/35 lbs.)

Basics Class
Skill: Cleans (power, squat, hang) 15:00

WOD: Teams of 2, AMRAP 20:00 (split anyway)
* 20 Cleans
* 20 Burpees over the bar
* Run 100m

Strength
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
Complete 3 rounds for time: (Max 20:00)
* 25 Calorie Row
* 25 Burpees over the bar
* 25 GTO (95/65 Rx) (75/45 scaled & masters)
* 15 CTB Pull Ups

Accessory Work:
* 5×10 2x KB Press




Workout of the Day: Monday 10-13-2014

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
* 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
AMRAP 11:00
* 7 Cleans (135/95 Rx) (95/65 scaled & masters)
* 9 Box Jump Overs (24/20”)
* Run 100m

Accessory Work:
* 5×10 Thrusters (115/75)




Workout of the Day: Sunday 10-12-2014

Warm-up
Instructors Choice

4:00PM WOD
AMRAP 25:00
– Partner WOD
* Run 200m
* 50 Double Unders
* 25 Burpees
* 50 Box Jumps
* 25 Pull Ups

Note: One athlete working at a time.




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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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