10 / 30 / 2014

***REMINDER***
KnightsPTR will be closed Friday (10/31) for preparations for the Iron Eagle Challenge and Saturday (11/1) for the challenge. Please come spectate to help the BCM. Tickets can be pre ordered here:  Purchase Tickets!!!!!

Pre WOD
General warmup & core. The main focus today is overhead position and pec-shoulder tie in.

12 min clock
4 sets max rep
Strict HSPU

Amrap 9 min
15 Pushups
20 Situps

For the HSPU portion you’re looking to add at least 1 rep to your total from week three (10/15) or possibly move to a tought scaled version. The WOD should be at a steady pace. Be careful with your speed, these two movements accumulate quickly.

Post WOD
Yoga stretching and soft tissue work on the pecks, delts and T-Spine.

10 / 29 / 2014

***REMINDER***
KnightsPTR will be closed Friday for preparations for the Iron Eagle Challenge and Saturday for the challenge. Please come spectate to help the BCM. Tickets can be pre ordered here:  Purchase Tickets!!!!!

Pre WOD
General warmup & core. Hamstrings, shoulders and hip.

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Deadlift, 135 / 95
Squat Clean
Shoulder 2 Overhead

Post WOD
Roll hamstrings, quads and lax ball shoulders.

10 / 28 / 2014

Pre WOD
General warmup & core. Today we are going mobilize our shoulders and get them good and warm for the wallballs and rowing in todays workout.

3 Person Teams
5 Rounds (each)
Row, 300m
10 Burpee over Bar
15 Wall Balls, 20 / 14

Today is a 3 person team workout. Rowing 300m, 10 burpees over the bar and 15 wallballs. You will perform this waterfall style for 5 rounds each. You can not pass the person in front of you, however you can fall in right behind them. This is a cardio intensive workout. Your heart rate is going to get up fast, remember to breath and stay with it. Just keep moving.

Post WOD
Roll Quads, hamstrings and T-Spine.

10 / 27 / 2014

***REMINDER***
KnightsPTR will be closed Friday for preparations for the Iron Eagle Challenge and Saturday for the challenge. Please come spectate to help the BCM. Tickets can be pre ordered here:  Purchase Tickets!!!!!

Pre WOD
General warmup & core. We will work the overhead position along with the squat.

OH Squat
2 x 8 (w/ 2 sec pause)
Use the same weight as week 1 (9/29)

Every 2 min for 10 min
Back Squat x 5
add 5-10 #’s from week 3 (10/13)

Amrap 8 minutes
25 Double Unders
5 Power Snatch, 135 / 85

Today we are dropping the weight of the OH Squats but adding 2 reps. Like always keep the reps as clean as possible. Add 5-10 #’s to your back squat from week 3. The WOD today is short and fast. Keep your shoulders relaxed as you jump. Focus on core to extremity on the P. Snatches. No early pulls or press outs.

Post WOD
Roll calves and quads. Lax ball work for shoulders.

10 / 25 / 2014

Pre WOD
General warmup & core. We hit address the calves, hip and shoulders.

For Time
60 Wall Balls, 20 / 14
50 Double Unders
40 Air Squats
30 Sit ups
20 Power Cleans, 135 / 95
10 HSPU

It’s a chipper! Stay efficient on your wall balls so you’re good to go for the rest of the WOD. Smooth is fast. Once you get to the power cleans make sure and open the hip and shrug under the bar. Keep your trunk tight in the HSPUs. Make the last 10 reps look good.

Post WOD
Take care of the week’s issues.

10 / 24 / 2014

Pre WOD
General warmup & core. We are going to hit the delts, t-spine and pecs.

For Time
200m Run
21 K Bell Swings, 1.5 / 1
21 Ring Dips
200m run
15 K Bell Swings
15 Ring Dips
200m Run
9 K Bell Swings
9 Ring Dips

We are introducing a new movement in the mix today. Ring Dips!! Utilize your hip drive on your swings and save the shouldes for the dips. Keep a nice tight hollow position on the dips to stay moving efficiently.

Post WOD
Roll / lax ball pecs, delts and triceps.

10 / 23 / 2014

Pre WOD
General warmup and core. We will focus on the overhead position through the shoulder and lat. Also we will work on the squat.

EMOM 7 minutes
5 Strict Pullups or
5 Strict C2B Pullups

5 min Amrap
5 Pullups
5 Wall Balls, 20 / 14
rest 1 min
5 min Amrap
5 T2B
5 Lunges

Once again we’ve changed the rep scheme for the Strict Pullups. The volume is nearly identical but the time domain and reps are slightly different. If your strict pullups are where they need to be then try for the STRICT C2B option.
The WOD today is a burner. Two short amraps that will prove to get the heart rate up. Use your kip on the pullups and keep your wall balls smooth and efficient. Enjoy the rest. The 2nd amrap requires you be strong in your kip and keep the T2B unbroken if possible. Keep your posterior chain engaged on those lunges. Don’t rely solely on your quads.

Post WOD
Roll quads, hamstrings and lats.

10 / 22 / 2014

Pre WOD
General warmup and core. We will focus on the hip, posterior chain, shoulders and lats today.

Every 2 min for 10 min
Strict Press x 5 – across
add 5-10 #’s from week 2

3 Person Teams
Amrap 15 minutes
Row, 250m
Deadlift, 185 / 115
OH Plate Hold, 45 / 25
Score is total deadlifts

Row will signal switch. No work may be done unless the plate is overhead.

We’re adding some weight to the strict press this week. So, add 5-10 #’s to your weight from week 2. The reps need to look good, with that said, don’t make too big of a jump. The WOD is a long burner. Don’t come out of the gate too hot or it will bite your team. Keep the deadlifts in manageable sets, that look good! Your team may not work if the plate is not in the overhead position. Your score will be total deadlifts completed by the team.

Post WOD
Roll hamstrings, quads and Lax Ball shoulders.

10 / 21 / 2014

Pre WOD
General warmup and core. Banded squat and front rack. Hip and ankle MOBs.

Squat Clean
5 – 5 – 3 – 3 – 1 – 1 – 1

Cooldown: Row / Run 800m

Post WOD
Roll quads and hamstrings. Lax Ball T-Spine.

10 / 20 / 2014

Pre WOD
General warmup and core. We will focus on the overhead position and front rack position. Also, we will work on mobilizing the hip for the squats and box jumps.

OH Squat
2 x 6 w/ 2 second pause
same weight as last week

Front Squat
5 x 5 – across
add 5-10#s from week 2

Amrap 7 minutes
15 Pushups
15 Box Jumps, 30 / 24

We are keeping the weight the same as last week for the OH Squats. This week should feel and look better than last week. So to reiterate, no more weight needed, the form and stability are the goal. This is the second week of front squats. Today add 5-10#’s to what you did in week 2. Keeping your form intact is what we’re after.
The WOD today is short in time but long on cardio respiratory endurance. This will spike your heart rate quickly. Breathe during the pushups and keep them solid and planked. Focus on the box jumps! Today’s height will not allow for sloppy disengaged form / technique.

Post WOD
Roll & stretch your calves & quads. Also get some soft tissue work on your T-Spine.