Blog

January 27, 2020

1/28/2020

W.U.  CrossOver Symmetry Skill:  Handstand Position work Spend 10 mins Working through position Strength:  Push Press 10 Mins Work though sets of 3 building to heavy with a 2 sec pause above W.O.D For time complete 30 x Handstand Pushups 30 x Cals on Rower 30 x Push Press 95/65
January 26, 2020

1/27/2020

HIIT W.U.  General Group Strength:  Back Squat Build to a 10 Rep Heavy (12-15 mins) No more than 3 sets, not including unloaded barbell set W.O.D 12 Min Clock complete 150 x Wall Ball 20/14 Every 4 mins, 10 Burpees then continue Core Work:  2 x Tabata’s 1st: 4 rds of Left Side Plank/ 4 rds of Right Side Plank 2nd: Alt Rds of Hollow Hold/Situps ENDURANCE:  6 am ONLY 4 Min AMRAP of 10 x Plate Burpees 10 x Plate thrusters 10 x Shuttle Push up on plate REST 1 min 2 Min Row 2 Min Box Jumps REST 1 min 4 Min AMRAP of 10 x Plate Burpees 10 x Plate thrusters 10 x Plate Chop Left/Right REST 1 min 2 Min Row 2 Min Box Jumps REST 1 min 4 Min AMRAP of 10 x Plate Burpees 10 x Plate thrusters 10 x Shuttle Push up on plate REST 1 min 2 Min Row 2 Min Box Jumps REST 1 min 4 Min AMRAP of 10 x Plate Burpees 10 x Plate thrusters 10 x Plate Chop Left/Right OLYMPIC LIFTING:  6:30 pm ONLY W.U.Coach Led Mvmt #1: Clean Pulls, 6 mins Work up in weight as long as pull is effective in proper movement Mvmt #2: Cluster, 14 mins Build to a heavy Cluster for the day Mvmt #3:Behind the neck Push Jerk, 8 mins Build to a heavy double for the day W.O.D 15 min Clock complete 5 RFT of 5 x Push Jerks off the rack 10 x Ring Pushups 15 x Wall Ball 20/14 M: 135, 165, 195, 215, 235 W: 105, 115, 135, 145, 155
January 23, 2020

1/24/2020

W.U.  Group W.O.D In 34 Min Complete In 24 Mins move as far as possible 500M Row 100 x DU’s 50 x Alt DB Snatches 60/40 400M Row 80 DU’s 40 x Alt DB Snatches 300M Row 60 x DU’s 30 x Alt DB Snatches 200M Row 40 x DU’s 20 x Alt DB Snatches 100M Row 20 x DU’s 10 x Alt DB Snatches REST 2 mins In 8 Mins Complete 50 x Left Side Plank Curls 50 x Right Side Plank Curls 50 x 2 -Count Mountain Climbers
January 22, 2020

1/23/2020

W.U.  Shoulder/Movement Prep Strength:  Strict Press In 10 mins Build to a heavy 5 In 10 mins 3 sets of 10 2 x KB Seated Press W.O.D 20 Min Running Clock In 8 Mins, AMRAP of 8 x Push Press 95/65 12 x Box Jumps 24/20 REST 2 mins In 10 Mins, AMRAP of 50 FT Walking Lunge 50’s/35’s 10 x Box Step Overs 24/20 w/Lunge weight
January 21, 2020

1/22/2020

HIIT W.U.Coach Led Eveyone Skill: Core Movmet:  Windmill Hand Stand Positioning W.O.D for time complete 21-15-9 KB Swings American 70/53 Burpees Rest 1 Min 9-15-21 KB Swings Russian Pushups ENDURANCE:  6am ONLY Jump Rope 2 mins then 3 mins @ Each Station Barfacing Burpees Assault Bike Squat Jumps to height on Rack Assault Bike Bar Roll outs REST 1 min Jump Rope 2 mins then 2 min Each station Wall Ball Walking Plank Left 5, Right 5 Jumping Lunges V-Up’s Plank Reach REST 1 min Jump Rope 2 mins then 1 min Each station Barfacing Burpees Assault Bike Squat Jumps to height on rack Assault bike Bar Roll outs OLYMPIC Lifting: 6:30Pm ONLY W.U. Coach Led Mvmt #1: Drop Clean Mvmt #2: Complex Tall Power + Knee Power + Power Spend 15 mins building in weight Mvmt #3: Front Squat 3 sets of 5 @ 80% of Heavy 5 week #1 W.O.D 9 Min Ladder for weight 4 x Power Cleans 4 x HSPU Weight Guidelines Men:  95, 135, 155, 185, 205, 225, 255, 275 Women: 65, 95, 105, 125, 135, 155, 185, 205    
January 20, 2020

1/21/2020

W.U.  Glute/Hamstrings Drills Strength:  Stiff Leg Deadlifts 4 sets x 10 reps 95/65 or Less Stand on Elevation of 45# plate In between each set 50 ft Broad Jumps Single Leg balance and reach 4 sets  x 5L/5R W.O.D 15-12-9-6-3 Deadlifts 275/205  50 x Later Jumps Over Bar Dips (Bench, Stand, Rings) Fullest Range of Motion
January 19, 2020

1/20/2020

HIIT W.U.  Coach Led Skill: Strict TTB (6 Mins) 3 sets of 8+ reps Work on grip strength Keep Tension in shoulder/Core Work the negative Strength:  Front Squat 10 Mins build to heavy 5 rep 9 mins, use 75% of heavy 5 and complete 2 sets of 5 reps and a 3rd set of MAX reps W.O.D 4 x 3 Min AMRAP’s of 6 x Thrusters 75/55 4 x TTB 2 x Burpees ENDURANCE: 6 am ONLY 35 min Running Clock Ascending ladder by 2’s, starting with 2 reps of each KB Thruster Plate Burpees Box Jumps Plank Shldr Taps *Every 5 min stop and do 20 x Hollow Rocks, 20 x Superman’s.   This starts the workout. OLYMPIC Lifting:  11:30 am Holiday Hours W.U. Coach Led Strength #1: Snatch Balance 10 mins Build to Heavy double (Objective is to feel and stabilize at the bottom while moving as quickly as possible) Strength #2: Snatch Complex Snatch Pull + Power Snatch + Hang Snatch 12 mins, Build til breakdown Strength #3: Back Squat 3 sets of 5 reps at 75% of 5 rep Max W.O.D 3 Rounds for time of 10 x Power Snatches 135/95 5 x Burpee Bar MU