12-31-14

Wednesday
Practice

A)Back Squats
7x3 @ 80% +5-10#...
rest 90-100 seconds between sets

B) Row/Conditioning
5 Rounds:
20 Wall balls
250m Row

"Be like a postage stamp, stick to one thing until you get there." - Josh Billings

12-30-14

Tuesday
Event Day
Sarah Sellers' choice WOD:

Burgener Warm-up

At 0:00
For Time:
"Isabel"
30 Snatches (Rx-135#/95#) (Scaled-115#/75#)...

At 15:00
For Time:
"Grace"
30 Clean & Jerks (Rx-135#/95#) (Scaled-115#/75#)

2 min rest after Grace then:
50 DUs for time

Record the time for each workout.

"Some people put walls up, not to keep people out, but to see who cares enough to knock them down." - Socrates

12-29-14

Monday
Practice

A) Back Squats
3x5 @ 75% +5-10#
*rest 90 sec between sets
This is our last week for our squat program. Next week is deload. We will 1RM our lifts sporadically starting the week after next week.

B) Clean Complex
4 sets of: ...
Power Clean + Hang Squat Clean + Front Squat

C)Snatch Complex
4 sets of:
Power Snatch + Overhead Squat + Overhead lunge right foot and step back + Overhead lunge left foot and step back

D) Tabata:
Front rack holds @ 120% of Front Squat 1RM
*Static holds for 8 rounds -15 sec on/15 sec off. Set up rack so you can just stand up with bar off rack. Focus on keeping elbows high.

"At first dreams seem impossible, then improbable, then inevitable." - Christopher Reeve

12-25-14

12-25-14

No Classes today!

youtube: "mobilitywod" and get after any soreness

For those who celebrate - Have a very Merry Christmas and join us tomorrow, Friday December 26th for another Holiday themed WOD!

-Team Extreme

12-24-14

12-24-14

Practice Day

Front Squat Warm Up (Short with Row):

Row 400m
Soldier (Down)
Spiderman (Back)
Hign Knees (Down)
Butt Kicks (Back)
20 PVC Pass Throughs
20 Air Squats
20 Primal Pull Throughs
10 FS @ 50% (A)
5 FS @ 75% (A)

A) Front Squat 7x3 (3x3x3x3x3x3x3)
@ 65% 1RM
Rest 45 seconds between sets

B) 12 Days of Extreme Christmas (For Time)
1 Burpee
2 Push Ups
3 Squats
4 Sit Ups
5 Bent Barbell Row (65/45#)
6 Shoulder to Overhead
7 Knees 2 Elbows
8 Bird Dogs
9 Front Squats
10 Power Cleans
11 Mountain Climbers (2:1)
12 Power Snatches

C)Trigger Point Attack (No Measure)
3-4 Minutes p/side on sore limbs

12-26-14

12-25-14

A) Front Squat
10x2 (2x2x2x2x2x2x2x2x2x2)
@ 70% 1RM
Rest 60 sec between rounds

Nguzo Saba "The 7 Principles" - Kwanzaa Wod
B) 7 Rounds:
7 Ring Rows
7 Ring Dips
26 Second OH Static Hold with 95/65#

There are 7 principles and 7 primary symbols which emphasize a set of ideals and values for the 7 days of Kwanzaa, which begins today, December 26th, 2014!http://www.officialkwanzaawebsite.org/NguzoSaba.shtml

12-23-14

12-23-14

Practice Day

Hanukkah OH Hanukkah

8 Rounds of:

8 Air Squats with hands on head

8 Hollow Rocks

8 Pull ups

8 Push ups

8 Supermans

8 OH Walking Lunges (25/15# plate)

8 Slam balls (25/15)

8 Russian twists (with slam ball)

"Sharing the holiday with other people, and feeling that you're giving of yourself, gets you past all of the commercialism."  

-Caroline Kennedy

12-22-14

12-22-14
Event Day

A)  Front Squat
5x5 @ 60%
Rest 30 Seconds between rounds

B)  "Winter Solstice"

Row 23.5 calories (23)
12 Deadlifts @ 115/75#
21 Hang Clusters (Clean+Thruster) @ 115/75#
14 Burpees with High Jump
Row 23.5 Calories (23)

C) Hip Flexor and quad smash

"Dear Stress,

Let's Break up.

Me"

12-20-14

12-20-14 Saturday

Strict Press
7x3 @ 75% of 1RM

Metcon:
AMRAP-5
20 DUs
10 Power cleans 135/95#

-rest 3 min-

AMRAP-5
20 DUs
10 Power cleans 95#/65#

"What you do speaks so loud that I cannot hear what you say." - Ralph Waldo Emerson

12-19-14

12-19-14 Friday

Back Squats:
8x2 @ 80% +5-10#
*Rest 2 minutes between sets

KB work:
2 rounds of:
20 Russian Swings
12 Upright Row
15 Sumo Squat w/ kb held at chest
12 Straight Leg Deadlift
*men use 32kg, women use 24 kg

"It isn't the mountains ahead to climb that wear you out; it's the pebble in your shoe."
-Muhammad Ali

12-18-14

Thursday

Metcon:
With a running clock:
At 0:00...
5 rounds of:
:30 of max effort on Airdyne
 15 Slam balls

At 12:00
4 Rounds of:
250m row
15 burpees

At 25:00
3 rounds of:
 20 box jumpovers (24/20)
10 DB Snatch (50#/30#)

-rest 5 min-
Accumulate 2 min of hanging L-sit from pull up bar

"Great achievement is usually born of great sacrifice, and is never the result of selfishness." - Napoleon Hill

12-17-14

Wednesday
Back Squats
5x3 @ 75% - +5-10#

Skill work:
3 Rounds - NOT FOR TIME:
1 Tuck roll on matt
3 Strict T2B
6 Ring Dips
12 Pistol progressions on box
18 Reverse hand push ups
24 GHD Back Ext

"Success or failure is caused more by mental attitude than by mental capacity." - Walter Scott

12-16-14

Tuesday

With a running clock:
At 0:00:
Half and Half "Karen"
6 rounds of:
25 Strict Wall balls shots (shoulder to target with no squat) (20/#14#)
25 Front Squats w/ barbell (45#/30#)

At 20:00 

WOD 2:
50-40-30-20-10
DUs
25-20-15-10-5
GHD sit ups or straight leg sit-ups

Mob:
Roll out lats, quads, and triceps
Super couch stretch

"Shoot for the moon; even if you miss, you land in the stars." Les Brown

12-15-14

Monday

Back squats
5x5 @ 70% +5-10#

Metcon:
AMRAP-12
15 parallel to ground ring rows
12 box jumps (24/20)
9 deadlifts (155/105)...

Mob:
Sit on Plyo box with lax ball under hamstring
Roll out lats

"Do, or do not. There is no “try”. - Yoda

12-13-14

12-13-14
PRACTICE DAY

A) Burgener warm up to include power positions, snatch balances at 3" drop, 6" drop, 12" drop, full squat

B)
10 minutes to work on DU and/or snatch form with coach

C) 14.1 mix up-
2x
5 min amraps
15 DU
65/45 # Power snatch
Rest 3 Minutes

D) Calf smash and lower limb roll for trigger points

"I haven’t failed. I’ve just found 10,000 ways that won’t work."
-Thomas Edison

12-12-14

12-12-14
PRACTICE DAY

A) 2 rounds PVC "invisible Fran":
2x
21-15-9
Push press
Thrusters

B) 10x1 FS @ 60%, rest 30 seconds between each set

C) EMOM 15 Minutes
@ 40% 1RM
1st min:
6 Clean pulls from floor
2nd min:
5 Rack delivery (from tall hang-no hips!)
3rd min:
4 Hang Power cleans

D) Anterior Shoulder and Hip Flexor Banded Mob

"An obstacle is often a stepping stone."
-William Prescott

12-11-14

12-11-14
PRACTICE DAY

A)
5x
10 Box KB DL @ 32/24kg
10 Russian KBS

B)
AMRAP 14 minutes-
50 cal on Air Dyne
50m KB Farmers Carry 24/16kg
10 paces single kb front rack lunges (5 left arm, 5 right arm)
10 single kb shoulder to overhead

C) 1st Rib Mob

"I am always doing that which I cannot do, in order that I may learn how to do it."
-Pablo Picasso

12-10-14

12-10-14
EVENT DAY

A) 7x3 FS @ 55% rest 90 seconds between sets

B)
2 rounds for max reps-
60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Kettlebell Swings (24/16 kg)
60 seconds Double-Unders
Rest 4 minutes
-Score is the round with lower total

C) Lower Body smash

"If you cannot do great things, do small things in a great way."
-Napoleon Hill

12-09-14

Tues 12-09-14
PRACTICE DAY

Partners Work together

A) 50 reps of complex between partners, bar does not touch ground-
1 bend the neck press + 1 strict press @ 65/45#

B)
20 minute AMRAP:
10 Toes to Bars with Kip
20 Squats
30 Jump Rope Double Unders (150 singles)

C) Rhomboid and Scal Mob with peanut and lax

"Today is the oldest you have been, and the youngest you will ever be. Make the most of it!"
- Nicky Gumbel

12-8-14

12-8-14
PRACTICE DAY
5x5 Pause FS @ 50% 1RM
Pause half way for 2 seconds, at bottom for 2 seconds, explode out of bottom with no bounce.
Rest 1 min between each set

Then-
10 Burpee  Broad Jumps
25 Hollow Rocks  
10 Burpee Broad Jumps
25 Superman Rocks  
10 Burpee  Broad Jumps

12-4-14

Thursday
Gymnastics

NOT for time:
Rope Climbs
3x2
After each set complete:
25 Hollow rocks on ground
25 Supermans
...
For time:
45 HSPU *kipping or strict

Post-wod Stretch:
20 Side Leg Swings
20 Sit Up to Straddles
Hold Middle Split for 2 minutes

Mob:
Reverse sleeper stretch
Anterior deltoid smash with LAX
Shoulder sink mobilization stretch with bar on rack

"The only time you fail is when you fall down and stay down." - Stephen Richards