4 / 1 / 2015

Pre WOD
General Warmup and Core. Banded Squat/Lunge. PVC Front rack. We are doing a high volume of clean work today so we have to get the hips working and the front rack position loosened up.

E2MOM for 10 Mins
Clean x 3 Unbroken

We’ll start off the barbell session with some touch and go cleans. We’re going to be focusing on some quick, smooth, clean looking sets of three. There is no set percentage for today’s work so find a weight that is challenging for unbroken sets of three but doesn’t cause the form to degrade. Remember Cleans = Squat Clean. After that we’ll split up into teams of two for a little Grace … well Double Grace to be more specific.

2 Person Team
“Double Grace”

60 Clean and Jerks (135/95)
Comps: (165/110)

Partners will split 60 reps however they choose but the time cap is short so you’ll have to stay after it. Comps will have the option to scale it up a bit.

Post WOD
Basically going to hit a bit of everything here. PVC all of the legs and hit the shoulders with the LAX ball.

3 / 31 / 2015

***ATTENTION***
Holiday Hours: We will have abbreviated hours this Friday, April 3rd to observe Good Friday. There will be a 9:00 am class and a 5:15pm class only. We will resume normal hours on Saturday, April 4th.

Pre WOD
General warmup. Pigeon Pose, Couch Stretch, and Banded Lat. We want to get the hips and the shoulders opened up for the Muscle up work and the row.

Muscle Up / Pullup Progressions
20 min of work
Today we are starting what will likely be a several week/month focus on ring work. Expect to see this type of progression work weekly for the next foreseeable future. The Outlaw Way has an excellent muscle up sequence that we are going to work. We may even put the video up on the big screen as we work through it. We have one thing to ask of you as we start though, please don’t any full muscle ups until your coach tells you it is time, let’s just focus on the progressions for now.

Then…

For Time
Row, 2000m

The row is for time so give it your best effort.

Then…

L-Sit
Accumulate 2 min

If there isn’t a rower available after the progression work jump into your L-Sit work. After you finish here grab a rower and go.

Post WOD
PVC Hams, Glutes & quads. Soft tissue work on lats and delts.

3 / 30 / 2015

***ATTENTION***
Holiday Hours: We will have abbreviated hours this Friday, April 2nd to observe Good Friday. There will be a 9:00 am class and a 5:15pm class only.

Pre WOD
General Warmup and Core. Banded Squat and Shoulder. Shoulder wall stretch. Split Jerk Footwork Drills.

E2MOM for 10 min
Split Jerk x 2

Today we will be starting an aggressive program to work on the split jerk. We’ll be doing this movement weekly for the foreseeable future to improve everyone’s ability to put weight overhead.

12 Min Amrap
11 K Bell Swings (2/1.5)
10 Wall Balls
9 Pushups

We’ll close out today with a mid-length AMRAP. Ideally this one is in the rep range where the pace can be pushed throughout. Focus on the hips with the swings so you do not wreck your shoulders for the other two movements.

Post WOD
PVC Quads. LAX ball Shoulders

3 / 28 / 2015

Pre WOD
General warmup. We’re going to hit some calf and ankle mobs first. Then shift the focus to the squat. And finish with the shoulders.

3 Rounds (individual)
15 Power Clean (135/85)
10 Burpee Over Bar
20 Double Unders

Rest 3 Minutes

2 Person Teams
80 Wall Balls (24/20)
40 C2B
60 Calorie Row

Post WOD
Roll quads, calves and lats. Then, take care of your problem areas

3 / 27 / 2015

***ATTENTION***
Just a reminder, this Friday, March 27th 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.

Pre WOD
General warmup. Hips, hamstrings, calves and the overhead position will be our focus today.

OPEN WOD 15.5
For Time

27 Calorie Row
27 Thrusters (95/65)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

Post WOD
Roll hamstrings, glutes and quads. Lax ball shoulders

3 / 26 / 2015

***ATTENTION***
Just a reminder, this Friday, March 27th 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.

Pre WOD
General warmup. We will get the front of the hips and the quads. Then we are going to open up the hip with some “Dima” stretches. To finish, we will open up the shoulder with the wall stretch.

5 Rounds
200m Run
7 T2B
15 Overhead Squats (95/65)

We are almost surely to see Thrusters when the Open 15.5 workout is announced this evening, so why not prime the shoulders with some T2B and Overhead Squats, and fire up the legs with those squats and the run?

Post WOD
Roll calves, quads, glutes and lats

3 / 25 / 2015

***ATTENTION***
Just a reminder, this Friday, March 27th 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.

Pre WOD
General warmup. We’re going to work on the triceps and get the front of the hips. We will also hit the hamstrings. To end the warmup we will work the core and shoulders with a couple more rounds of strict T2B, or equivalent scale. This is not about kicking your feet up to the bar quickly. Strict means slowly closing your hips to get your legs as high as you can, then finish by contracting your abdominals until your toes contact the bar. If you are kicking quickly, you are defeating the purpose of the exercise.
2×8
Strict T2B/K2E/HKR

20-16-12-8-4
Deadlifts (185/125)
10-8-6-4-2
Ring Dips

Yay, descending reps! You’ll do the most work while you’re at your freshest, so pace yourself there. The last two or three rounds should be done all out to get done fast.

Post WOD
Roll triceps, hamstrings and glutes. Get into the chest with a lacrosse ball, think about tracing your pec with the ball.

3 / 24 / 2015

Pre WOD
General warmup. We’re getting the shoulders and lats to beging with and then we will move on to the quads and hips.
Finish with:
Hollow body rocks 2 x 16

3 Person Team
3 Rounds

21 Calorie Row
15 Pull-ups
9 Push Press (95/65)

A little different take on the 21-15-9 workout. Person 1 starts on rower. Once they move to Pull-ups, person 2 starts on rower. One person per movement at a time. The workout ends once all three people have done three complete rounds. Do your best to not make your teammates wait on you to finish each movement.

Post WOD
Roll quads, glutes, hamstrings and lats. Lax ball your shoulders

3 / 23 / 2015

Pre WOD
General warmup. Opening up the lats, shoulders and chest are our first steps today. We’ll finish off with some squat work and get ready for pullups.

7 min EMOM
6 Strict Pull-ups
(weighted for comp)

Before the WOD we will continue the weekly strict pull-ups. Really think about pushing the bar away from you as you pull to engage the lats.

12 min EMOM
10 Jumping Squats
10 Sit-ups
10 Push-ups
From 4/3/13

This WOD may not look like much at first glance, however the 30 reps each minute will wear on you. Breathe efficiently and don’t waste any time transitioning between movements.

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

3 / 21 / 2015

Pre WOD
General warmup. Touching on the overhead position and the bottom of the squat will get us prepared for what’s in store.

“Deck of Cards”
Hearts = Burpees
Diamonds = Sit-ups
Spades = Kettlebell Swings
Clubs = Air Squats
# on card is reps of movement
Face cards = 10 reps
Aces = 20 reps
20 min cap
competitorstraining.com 3/11/14

Post WOD
Roll quads, glutes, hamstings and finish with soft tissue work on the shoulders