Workout of the Day

Thurs 6-29-17

This Week’s Training ** RSVP **

JULY 4TH SCHEDULE:
-Monday: Normal Classes
-Tuesday: Closed
-Wed: No Morning Classes

Athletics WOD

A. Butterfly/Kipping Pullup Skill Dev
B. Handstand Strength Work
4 sets:
4-8 Ring HSPU (box scaling)
5 Press Compressions (rower)
Rest as needed between movements

Skill days like today may not feel like a “good workout” but will enhance your ability to perform when the time comes to add intensity. For example, the handstand walk is a great training tool for shoulder and trunk conditioning but if you can’t walk on your hands it doesn’t help you much. Build your skill, awareness, and strength today. If in your head you’re thinking “I’ll never walk on my hands” just look around. People accomplish things in the gym every day that at one point seemed impossible. Why would you be any different?

Fitness WOD

A. Three Rounds for Time:
Row 500m
21 Burpees
Run 400m
*Compare to 3-27-17*
B. 3 sets:
Max Strict CTB Pullups
OR
Max Strict COB Pullups

Strength WOD

A. Split Jerk 3-3-2-2-1-1-1
Built to a max
B. Power Clean + Front Squat + Hang Clean 6 sets building, last 3 sets tough

Wed 6-28-17

This Week’s Training ** RSVP **

Athletics WOD

5 rounds for reps of:
1 minute of box jumps 24/20
1 minute of wall-ball 20-10/14-9
1 minute of rowing (cal)
Rest 1 minute after each round
Record reps for each round

Fitness WOD

A. 4 sets:
10 Bar Kips
3 Wall Walks
Complete for movement quality
B. Bottom to Bottom Tabata Squats Score lowest round

*Compare to: 5-4-16*

 

Tues 6-27-17

This Week’s Training ** RSVP **

Athletics WOD

A. Three Rounds for Time:
Row 500m
21 Burpees
Run 400m
*Compare to 3-28-17*
B. 3 sets:
Max Strict CTB Pullups
OR
Max Strict COB Pullups
Rest 2min

Fitness WOD

A. Backsquat 8 reps Every 2min x 4 sets progress loading from last week
B. 4 sets:
Standing BB Press 6-8 reps
-rest 60 sec-
Supine Ring Rows 10-12 tough reps
-Rest 60 sec-

 

Strength WOD

A. Backsquat 6×5@ 60% of 1RM +5lbs Perform these every minute on the minute x 6min
If 1RM is unknown test a 1RM, or if you missed last week complete that session
B. 4 sets:
8 Single Leg Single Arm KB Deadlift per leg (contralateral)
10 Tuck Ups + Max Hollow Hold

Mon 6-26-17

This Week’s Training ** RSVP **

Athletics WOD

A. Push Press 5×8 Lift every 1:45
B. 3 sets:
Farmers Carry 50m Heavy Handles or DB, no KB
6 Cossack Squats per leg weight with light DB, emphasis on ROM

Fitness WOD

For Time:
21-18-15-12-9-6
Push Press 75/55
KBS 53/35

Sat 6-24-17

This Week’s Training ** RSVP **

Athletics WOD

With a partner progress as far as possible in 14min:
20 Thrusters 95/65
20 Thrusters 135/95
20 Thrusters 165/115
20 Power Cleans 205/135
20 Power Cleans 225/155
20 Deadlift 275/185
20 Deadlift 315/225

Partners may split workload any way, one barbell per group.

Fitness WOD

With a group of 3 progress as far as possible in 14min:
100 Row Cal
100 Wallball 20-10/14-9
100 KBS 53/35
100 Box Jumps 24/20

Groups may split workload any way, one partner working at a time

Strength WOD

A. 3 sets:
Strict Wtd Ring Dip 3-5 Reps
Strict Ring Dips Max Reps
Kipping Ring Dips Max Reps
-Rest 3-4min-
B. 3 sets:
Goblet Squat 10 reps Mod-Heavy
Banded Glute Bridge 15 Reps
DB Front Rack Walking Lunge 20 Steps Moderate

 

Fri 6-23-17

This Week’s Training ** RSVP **

Athletics WOD

5 sets:
AMRAP in 3min
3 Power Snatch 95/65
6 Pushups
9 Air Squats
Rest 1min between sets

Fitness WOD

A. Power Clean 3-3-2-2-1-1-1
B. 5 RFT
10 Power Cleans
10 Burpees

Use 50% of heavy single for part B

Thurs 6-22-17

This Week’s Training ** RSVP **

Athletics WOD

4 Rounds for time of:
400m run
12 Overhead Squats 95/65
6 Ring Muscle-ups

Fitness WOD

3 RFT:
Row 300m
15 Burpees
12 KBS 70/53

Find intensity today!

Strength WOD

A. Clean and Jerk to a max in 15min
B. Clean and Jerk every 90 sec x 8 @ 80%

Tues 6-20-17

This Week’s Training ** RSVP **

Athletics WOD

A. Push Press 4×10 lifting every 2min
B. 3 sets:
50m Suitcase Carry per Arm – HEAVY.. get the farmers handles or heavy DB out
Cossack Squats 6 per side – weight with light KB or DB

Fitness WOD

A. Push Jerk 3-3-3-3-3
B. 4 Rounds for time:
100m KB Farmers Carry 53/35
20 Walking Lunges Single 53/35 KB

Hold the KB in goblet position for lunges

Strength WOD

A. Backsquat 6×5@ 60% of 1RM – Perform these every minute on the minute x 6min
If 1RM is unknown test a 1RM
B. 4 sets:
8-12 GHR – Weight if possible
20 V-Ups

We will be using a linear progression model for backsquatting over the coming weeks. Having an inaccurate starting point, exceeding the percentages, or missing this workout each week will make it very challenging or impossible to continue the progression down the road. If you cannot make this day of class but would like to improve your backsquat please make this up at open gym. The loading today may not be challenging, that does not mean adding weight to it will benefit you. Improve position, bracing, and speed out of the bottom when loading seems submaximal. Trust the program and reap the benefits.

Mon 6-19-17

This Week’s Training ** RSVP **

Athletics WOD

With a 12min running clock complete:
1min Double Unders
1min DB Snatch (alternating) 50/35
2min Double Unders
2min DB Snatch (alternating) 50/35
3min Double Unders
3min DB Snatch (alternating) 50/35

-Record reps for each set

Fitness WOD

A. Backsquat 10 reps Every 2min x 4 sets
*Ref 6-3-17*
B. 3 sets:
Max Strict Pullups
Max Pushups
-Rest 2min-
Scale to complete at least 5 reps of each

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