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MONDAY, JULY 28, 2014

Archive for 2014

Workout of the Day: Thursday 7-24-2014

Warm up
Instructors Choice

Basics Class
Thursday Basics:
Skill: Rowing, technique then 2,000m Row

WOD: EMOM 10:00 (alternate between)
* 30 sec. of push ups
* 30 sec. of squats

Gymnastics Drills
Planks – EMOM 7:00
* Plank 40 seconds, rest 20.

Oly Lifts
Hang Snatch – 10:00 technique work

Conditioning
EMOM 24:00 (alt. between these 3):
* 100m Run
* 8 Hang Snatch (95/65)
* 30 Double Unders (40 sec. of attempts)

A: 45/15 Snatch
B: 65/35 Snatch
C: Rx

Scale reps/weight to hit 40 sec. or less




Workout of the Day: Wednesday 7-23-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
Toes to bar drills – 8:00

A. 3x 20 sec hollow rocks
B. 20 V-ups with light kettlebell in hands, focus on lat pull.
C. 75-100 Sit Ups

Oly Lifts
Jerk Drills – 16:00
A. Split Leg Strict Press 6×5 (increasing weights, alt. legs)
B. Overhead Lunges 6×2 (six sets of two, one each leg – AHAP)
Video

Conditioning
AMRAP 11:00
* Buy In: 500m Row + 400m Run
* Remaining Time, rounds of:
o 3 Muscle Ups
o 6 KB Front Squat (70/44)
o 9 Deficit Burpees (45/25# plates)

Notes: Scale KB and burpees as needed, Muscle up subs = 4 Ring Rows.




Workout of the Day: Tuesday 7-22-2014

Warm up
Instructors Choice

Basics Class
Tuesday Basics:
Skill: Kettlebell Swings (American, Russian, heavy weight)

WOD: AMRAP 20:00 (Rest 2:00 from 9-11:00)
* Run 200m
* 12 Sit Ups
* 12 Box Step Ups (18”)
* 12 Push Press (1KB)

Gymnastics Drills
Handstand Push Up Drills – 10:00
A. 8 Wall Walks
B. 3x 30 sec. hold against wall
C. 15 HSPU (pike on boxes or strict on the wall)

Oly Lifts
Power Cleans (unbroken sets) 20:00
* 6@ 40%
* 6@ 50%
* 6@ 55%
* 6@ 60%
* 6@ 65%

Notes: Unbroken sets means you can rest at the front rack but not on the floor.

Conditioning
Complete for time (max 12:00)
* 100 Double Unders (2:00 of attempts)
* 100 Box Jumps (24/20”)
* 100 Thrusters (45/35 bar)

Notes: Chipper style as written.




Workout of the Day: Monday 7-21-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
Strict Pull Ups (no bands)
Tabata Pull Ups – 6 rounds (20 seconds of work, 10 seconds of rest)

Progressions: If you don’t have strict pull ups without bands then use these options, in order from novice to intermediate,
A. Jumping Pull Ups
B. Negatives (use box to jump and hold chin over bar, slow negative)
C: Rx

Oly Lifts
Snatch Balance
* Group technique – 5:00
* EMOM 12:00 – 1 rep AHAP

Note: If you can’t snatch balance and catch the bar in the low squat with good form then substitute Overhead Squats. Use racks to start the lift. Record range of weights lifted.

Conditioning
3 rounds for time:
* 10 Deadlifts (275/185)
* 15 Burpees over the bar
* Run 200m




Workout of the Day: Sunday 7-20-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
n/a

Oly Lifts
4:00 WOD:
A. Deadlift 5-5-5-5-5 (60-70%)
B. AMRAP 20:00
* Run 100m
* 10 Burpees(on plate)
* 10 Kettlebell Swings (53/35)
* Rest 1:00

Conditioning
n/a




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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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