2 / 27 / 2015

***ATTENTION***
Just a reminder starting this Friday, Feb. 27 we will be doing Friday Night Lights. The last regular KnightsPTR class will be 5:00 to 6:00 PM. This same schedule will run every Friday through March 27. Please come out and cheer all the competitors on. Also, it’s still not too late to register and participate.

Pre WOD
General warmup & core. We will hit the hip, hamstrings, squat and lats.

OPEN WOD 15.1
9 min Amrap

15 T2B
10 Deadlifts, 115 / 75
5 Snatches, 115 / 75
Then immediately after
6 min clock
1RM Clean & Jerk

Scaling option

9 min Amrap
15 hanging knee raises
10 deadlifts 85 / 55
5 snatches* 85 / 55
Then immediately after
6 min clock
1RM Clean & Jerk

Post WOD
Roll lats, hamstrings & glutes. Soft tissue work on t-spine & delts

2 / 26 / 2015

***ATTENTION***
Just a reminder starting this Friday, Feb. 27 we will be doing Friday Night Lights. The last regular KnightsPTR class will be 5:00 to 6:00 PM. This same schedule will run every Friday through March 27. Please come out and cheer all the competitors on. Also, it’s still not too late to register and participate.

Pre WOD
General warmup and core. Hips calves and hamstrings.

20 min EMOM
Min 1: 20 / 15 Calorie Row
Min 2: 10 Box Jumps, 24 / 20
Min 3: 10 Burpees
Min 4: Rest

This is a nice little jump in the heart rate before the OPEN WOD tomorrow. Not too much before hand, but we are moving through large ranges of motion. Go hard every minute and try to keep your pace throughout.

Post WOD
Roll calves, quads, hamstrings and glutes

2 / 25 / 2015

***ATTENTION***
Just a reminder starting this Friday, Feb. 27 we will be doing Friday Night Lights. The last regular KnightsPTR class will be 5:00 to 6:00 PM. This same schedule will run every Friday through March 27. Please come out and cheer all the competitors on. Also, it’s still not too late to register and participate.

Pre WOD
General warmup. Hips and hamstrings and front rack will be the focus today.

Bar Complex
2 Deadlifts + Hang Clean (Full) + 2 Front Squats

7 Sets looking for a heavy set that looks good

Focus on your positions as you complete your deadlifts. That will prime the pump for the hang clean. Finish with two good looking front squats.

Pendlay Row
4 sets of 8 reps

Post WOD
Roll hamstrings, quads and lats

2 / 24 / 2015

***ATTENTION***
Just a reminder starting this Friday, Feb. 27 we will be doing Friday Night Lights. The last regular KnightsPTR class will be 5:00 to 6:00 PM. This same schedule will run every Friday through March 27. Please come out and cheer all the competitors on. Also, it’s still not too late to register and participate.

Pre WOD
General warmup and core. We will get the shoulders ready for the pressing and gymnastics segment. To finish off we will get the hips.

Push Press
6 x 4 @75%

12 min Amrap
8 Burpees
8 T2B
8 STO, 115 / 75

Post WOD
Roll lats and quads. Soft tissue work on delts and t-spine

2 / 23 / 2015

Pre WOD
General warmup & core. We will hit the hips, calves, front rack and shoulders.

For Time
60 Wall Balls, 20 / 14
50 Double Unders
40 Air Squats
30 Situps
20 Power Cleans, 135 / 95
10 HSPU
Compare to 10/25/14

This is one of our first retests in a while. Stay smooth on the wall balls and relaxed on the double unders. Keep the air squats looking good and breath during the situps. Stay away from singles on the power cleans. Hang in there through the HSPUs.

Post WOD
Roll quads ,hamstrings & calves. Soft tissue work on upper back and shoulders

2 / 21 / 2015

Pre WOD
General warmup and core. We will hit the lats to improve position in the Pullups and Swings. Next we’ll get the hips and shoulders.

2 Person Teams
For Time
14 Rounds (partners alternate rounds)
5 Burpees
5 C2B Pullups

Then…

80 Calorie Row
60 K Bell Swings, 1.5 / 1
30 HSPU

The first portion is a shared 14 rounds of heart rate prep. You and your partner will alternate rounds of the 5 and 5. After you finish the 14 rounds immediately head into the rowing. You may share the reps however you wish on the second portion.

Post WOD
Take care of yourself from the week. Definitely get your legs with the foam roller

2 / 20 / 2015

Pre WOD
General warmup and core. We will be hitting the hips & hamstrings for the complex. To get the bench we will hit the chest/shoulder tie in.

Bar Complex
Power Clean + Hang Power Clean + 2 Front Squats
7 sets to find a weight that is heavy and looks good

These reps need to be unbroken. Use your hook grip here!  The power clean will come from the floor, for the hang power clean the bar may start at mid-thigh, but must remain above the knee.

Bench Press
5-3-3-2-2-1-1

The goal is to look for a heavy single. Warm up with sets of 5 reps for 3-4 sets at increasing weights. When you hit a weight where the bar starts to slow down, that will be your set of 5. Add weight as you see fit through the remainder of the sets.

Post WOD
Roll hamstrings & quads. Soft tissue work on the chest, triceps and shoulders

2 / 19 / 2015

Pre WOD
General warmup. We’ll hit the lats and t-spine along with hamstrings and hips.

Row
2 x 250m
Near all out pace

15 min EMOM
4 Power Snatch, 95 / 65
4 Back Rack Lunges, 95 / 65

Post WOD
Roll quads and hamstrings. PVC t-spine and delts

2 / 18 / 2015

Pre WOD
General warmup & core. Opening up the hips and glutes will be our first goal. We’ll also hit the calves and front rack.

Back Squat
3 sets of 5 reps @ 80%

We are going to start with 3 sets of back squats. They are on the heavier end of things so make sure you organize yourself (squeeze your butt, lock down your ribs, & lock your shoulders back) before you un-rack and squat. The overall volume is low allowing all reps to look good.

For Time
100 Double Unders
25 Ring Rows
40 Burpees
12 Front Squats, 135 / 95

Today will be a slightly longer WOD. Stay relaxed on the double unders and as rigid as possible on the ring rows. The only prescription for the ring row is that you must maintain a completely rigid posture. If you can do that with your feet on a box then by all means, go for it. If you cannot, then feet on the floor, locked knees and hips is acceptable and recommended. When you get to the squats make sure to lock down the shoulder blades and keep those elbows from dropping.

Post WOD
Roll calves, quads and lats. Soft tissue work on the t-spine to finish

2 / 17 / 2015

Pre WOD
General warmup. Focus is working the overhead position through the lats and shoulders. Also, we’ll hit the hamstrings and hips.

Strict Press
3-3-2-2-1-1

The goal today is to hit a heavy single. That meaning somewhere, at least, in the 80-90% range of the lift. Once the weight starts to slow down for 3 reps is where you should begin your working sets. If you PR today, Great, but that is not the goal.

3 Rounds
25 Wall Ball Situps
25 Deadlifts, 115/75
15 STO 115/75

or

3 Rounds
20 GHD Situps
25 Deadlifts, 115/75
15 STO, 115/75

Once again, nothing skill heavy or “weight” heavy. Keep your breath steady on the situps and your bottom position in the deadlifts looking good. Use the posterior chain and not your back, it shouldn’t have a problem with the weight or rep range. Make sure your using your leg drive to get that bar up overhead. The jerk would be your most efficient option, just remember that elbows, knees and hip must be locked out (actually supporting the weight) for the rep to count.

Post WOD
Roll hamstrings and quads. Finish with soft tissue work on the rear and front delts