1-24-15

1-24-15
Team Wod
Practice Fun Day

A: Metcon (AMRAP - Rounds and Reps)
In teams of 4, with only one teammate allowed per station

AMRAP 30 minutes of:
Station 1– 30/15 Push-Ups
Station 2 – 30 Box Jump Overs @ 24/20"
Station 3 – 30 Goblet Squats @ 25/15# DB (sub 6kg kb if not enough db)

1 teammate rests each cycle

1 Full Round is counted when teammates return to starting station

B: Metcon (No Measure)
Banded Distractions and Tissue Smash

"Coming together is a beginning. Keeping together is progress. Working together is success." --Henry Ford

1-23-15

1-23-15
Event Day

A: Metcon (No Measure)
Trigger Point Hunt and Mobilization-
For the Hypomobile, use banded distractions for end ROM
For Hypermobile, smash and sheer with lax ball
Spend 4 Minutes on each limb/ quadrant of body

B: Metcon (AMRAP - Reps)
At 0:00 and at 20:00
Max Push Ups

C: Metcon (AMRAP - Reps)
At 5:00 and 25:00
Max Ring dips (scale - box dips)

D: Metcon (Time)
At 10:00 and 30:00
500m Row

Record only highest push up score, highest dip score and fastest 500m Row time


"Every man must decide whether he will walk in the light of creative altruism or in the darkness of destructive selfishness."
Martin Luther King, Jr.

1-22-15

1-22-15
Practice Day

A: Deadlift (3x3x3x3x3x3)
Build each set but should not be 3RM
Rest 1 Min between each round
-Record final weight

B: Shoulder Press (3x3x3x3)
Same criteria as DL
-Record Final weight

C: Metcon (AMRAP - Rounds and Reps)
AMRAP 6 Min
50m Row
50m Shuttle Run

"We must accept finite disappointment, but never lose infinite hope." Martin Luther King, Jr.

1-21-15

1-21-15
Practice Day

A: Metcon (AMRAP - Reps)
Tabata with Medball:
Bottom-to-top Squats
-Start with hips touching MB, each rep returns to touching medball as start position.
Do Not sit on MB
-Record lowest rep round

B: Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
5 Push Press @ 65/45#
10 Pull Ups
15 Hollow Rocks

C: Metcon (No Measure)
Trigger Point
Focus on Lats and shoulder support

1-20-15

1-20-15
Practice Day

A: Metcon (Weight)
Turkish Get ups
10x2
Rest 1 min between rounds
No Score - Note the weight used in kg

B: Metcon (No Measure)
21-15-9
Power Cleans and Squat Thrusts (Burpee without dropping to the ground)

For FUN, Not Time.

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

"The time is always right to do what is right."
Martin Luther King, Jr.

1-19-15

1-19-15
MLK Jr. Day Wod
-Practice Day

A: Deadlift (4x4x4x4x4)
Not a 4RM
-Build each set
-Final set should be <75%

B: MLK Jr. Day Wod (Time)
Born 1-15-29
Died 4-4-68

4 Rounds
1 Min Plank Hold
15 Push Press 95/65#
29 Air Squats

Then:
68 Mountain Climbers (L+R=1)

Time Recorded after Mountain Climbers

1-10-15

1-10-15
Practice Day

A: Metcon (Weight)
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm
-Choose own weight
-Record reps in notes

B: Metcon (Weight)
Every two minutes, for 6 minutes (3 sets):
Barbell Strict Press x 10-12 reps
-Choose Own Weight
-Record Reps in notes

C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes
1 Power Clean
2 Front Squats
1 Jerk (Push or Split)
@ 40% 1RM Jerk
-Record weight used in Notes

D: Metcon (No Measure)
Goat Work:
What specific mobility work do you really dislike?
Spend 5-10 minutes working those points

"No passion so effectually robs the mind of all its powers of acting and reasoning as fear."
Edmund Burke

1-9-15

1-9-15
Practice Day

A: Metcon (No Measure)
Tabata Ring Work x2
Alternating Ring Support Hold and Ring Bottom Hold for 8 minutes


B: Metcon (Time)
6 Rounds:
5 Pull Ups
10 Burpee Box Step Overs
15 Slam Ball Goblet Squats @ 30#/20#


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


"Adventure is worthwhile."
Aesop

1-8-15

1-8-15
Practice Day

A: Back Squat (5x5x3x2x2)
With a running clock for 10 minutes, every two minutes complete 5 total sets:
Set 1 - 5 reps @ 45%
Set 2 - 5 reps @ 50%
Set 3 - 3 reps @ 55 %
Set 4 - 2 reps @ 60%
Set 5 - 2 reps @ 65%
Record final set weight

B: Metcon (3 Rounds for reps)

3 rounds for max reps
60 seconds Wall Ball Shots @ 14#/10#
Rest 60 seconds
60 Seconds Kettlebell Swings - alternating Russian and American Swings @ 16kg/12kg
Rest 60 seconds

C: Metcon (No Measure)
Lower Body Trigger Point Hunt
- Spend 5 minutes on each leg/side

"Nothing will work unless you do."
Maya Angelou

1-7-15

1-7-15
Event Day

A: Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
-Performed with PVC/15#/30#
-All begin with PVC and may increase weight after first Burgener round

B: Randy (Time)
For Time:
75 Power Snatches, 75#/55#

C: Metcon (No Measure)
1st Rib Mobilization with PVC against wall
Scapula mob with lax

"Today was good. Today was fun. Tomorrow is another one."
Dr. Seuss

1-6-15

1-6-15
Practice Day

A: Metcon (Weight)
On box or bench with spine fully supported
5x
10 DB Planche Position Pull Through
Rest 1 min between each

B: Metcon (Time)
5 Rounds for Time-
11 Pull ups
11 Toes to Bar
11 Box Jumps at 24"/20"

C: Metcon (No Measure)
Lat smash with lax ball and/or foam roller
Spend a minimum of 3 accumulate minutes on each side

"However difficult life may seem, there is always something you can do and succeed at."
Stephen Hawking

Weather and Class on 1-6-15

All -
We are checking the weather regularly and although as of now, don't anticipate the weather causing early am class cancellations, please be sure to check here and/or the website as tomorrow (and the storm) grows closer.

1-5-15

1-5-15
Deload Week
Practice Day

A: Candlestick to Burpee Tabata
4 min - 20 seconds on, 10 seconds off:
Candlestick Roll to standing then
burpee

B: Metcon (Time)
Partner WOD
Teams of Two-
Barbell Bear Complex:
Each partner must complete 3 Bear Complex Rounds
-One Partner Completed s full bear complex round:
7x
1 Clean, 1 FS, 1 PP to rear Rack, 1 BS, 1 PP to front Rack
-The other partner must hold a plank in any way (elbows, side, rear or front) while the partner works.  Rest may occur between sets during the bear complex round but once the bar is off the ground, the other must plank.

C: Hip Flexor and Quad Smash (No Measure)
Use Foam roller and Barbell to get into Anterior hip and supporting muscles.

1-2-15

Friday
Practice

A) Back Squats
EMOMx10 - 1 HEAVY Back Squat
*Choose own weight. Remember the last time you did this and challenge yourself. You should know how strong you are if you have challenged yourself these past 2 months with our program.

B) Gymnastics work
10 min of analyzing and challenging our push-up and planche progressions:
Please watch videos to give you a heads up on class:

Planche Progression 1:
https://www.youtube.com/watch?v=OjaBOZZAvtc

Planche Progression 2:
https://www.youtube.com/watch?v=WIuxT3FLlmw

C) For time:
Accumulate 3 minutes in a handstand hold against wall
*15 Hollow rocks every time you come off wall

"No pressure, no diamonds." - Mary Case

1-1-15

Thursday
Practice

2015 New Years Day Chipper:
15 Air Squats...
15 Strict Press (75/50)
15 Sit-ups
15 Hang Cleans (75/50)
15 Inverted Burpees
15 Snatch Balances (75/50)
15 Push-ups
15 Snatch Dead lifts (75/50)
15 V-Ups
15 Power Snatch (75/50)
15 Pull-ups
15 Overhead Squats (75/50)
15 Burpees
15 Front Squats (75/50)
15 Ring Rows
15 Push Press (75/50)
15 Alternating Lunges
15 Back Squats (75/50)
15 T2B
15 Split Jerks (75/50)

 Yes. For today, There is 1 workout for 1 round with 20 movements at 15 reps each. Have fun with this one. Happy New Years!!!
 

"No, this is not the beginning of a new chapter in my life; this is the beginning of a new book!" - Unknown