8 / 1 / 2015

Team WOD!!!
The class will be divided up into teams given enough people. The WOD programmed was of special request from a few certain people. You know who your are!!!  **cough Greg cough Jeremy cough Luke cough cough**

Ladies, it’s a good to cover your calves and shins. *yoga pants/tall socks*
Guys, wear some tall socks.

It’ll be fun!!

7 / 31 / 2015

Front Squat
5 x 3 @ 65-70%
*3 second pause in bottom
*no bouncing in the bottom

Each rep needs to have a 3 second pause in the bottom. Interestinly enough a pause implies zero motion, so no bouncing in the bottom. The idea is to build brute strength & speed out of the bottom of the squat.

5-4-3-2-1
Front Squat (185/125)
STO (185/125)
7 min cap

Today is a heavy sprint. You’ll bounce back and forth between the two movements. The main goal would be to get both movements unbroken in a set. If that’s not going to happen shoot for unbroken movements….5 squats then 5 STO.

Post WOD
Roll quads & glutes. Finish with a lax ball on your shoulders.

 

7 / 30 / 2015

7 min EMOM
4 Strict Pullups
or…
4 Strict C2B Pullups

2 Person Teams
15 min Amrap
6 Hang Power Snatch (135/85)
Run 200m

One parnter completes an entire round and then switch.

Post WOD
Roll your calves, hamstrings & glutes. Soft tissue work on your traps & upper back to finish.

7 / 29 / 2015

Deadlift
7 x 2 @ 75%
*dead start & controlled descent
*every 90 seconds

Both reps a going to beging from a dead start. After you’ve pulled your 1st rep, slowy descend back to the bottom, focusing on your positions. (don’t drop the bar). Reset in your start position and complete the next rep in the same fashion.

Bench Press
5 x 5
*progressive loading

Find a heavy set of 5 is the goal today.

Post WOD
Roll glutes, hamstrings & triceps. Finish with some lax ball work on the pecs and delt.

7 / 28 / 2015

Pre WOD
Break into teams of 3 and share 3K worth of rowing.
Guys hold a 1:35 – 1:50 pace
Ladies hold a 1:50 – 2:05 pace

12 min EMOM (alternate min)
Evens:  25-35 ft Handstand Walk
Odds:  40 Double Unders

Or…

12 min EMOM (alternate min)
Evens:  3-5 or 5-7 HSPU
Odds:  30 Double Unders

If you have handstand walks, give it a shot. If you don’t, pick which HSPU rep scheme best fits your abilities.

Post WOD
Roll your calves, glutes and quads. Finish with a lax ball on your delts and triceps.

7 / 27 / 2015

Split Squat
3 x 8 (each leg)
*weighted

Use a weight that you can move well with. If your form on that movement isn’t up to par please scale to back rack lunges. There will be a video posted below of a split squat.

For Time
Run 400m
20 Burpee Box Jumps (24/20)
30 Wall Balls (20/14)
10 min cap

We want everyone to finish this. Talk to your coach if you need scaling options. Find a pace on your run that will allow you to get back with enough time on the clock, but also leave you with some gas in the tank. Once you hit the wall balls it’s game on. Go big! Unbroken if possible.

Post WOD
Roll your quads, hamstrings & calves.

7 / 25 / 2015

20 min Amrap
2 Person Team
Dirty 30 V2.0
30 Burpees
30 Pullups
30 Push Press (95/65)
30 Double Unders
30 Sit-ups
30 GSPU
30 Hang Cleans (95/65)
30 Box Jumps (20″)
30 SDHP (95/65)
30 Jumping Lunges

Share the work however you wish with your partner. Everyone has to do one rep of every movement. If you make it to the end, start over!!

Post WOD
Hit the blue mats and get the angry bits.

7 / 24 / 2015

Bar Complex
1 Clean (Full) + 2 Jerks (Split)

Try to find a heavy complex of the above in 7 sets. Use the split jerk, recompose yourself once you catch the bar on your shoulders after the first jerk. That is the point where you can easily get out of position. Keep it on your shoulders (off your chest) and finish driving your feet into the floor to get a good lift off before driving yourself UNDER the bar.

Good Mornings
3 x 10

Place a barbell behind your neck as you would for a back squat, place your feet between your pulling position and squat position, and set your back tightly in a complete arch, locking it in position with tight abs. Allowing your knees to unlock and bend only very slightly, hinge at the hip, maintaining the back arch, bend forward as far as you can without losing the arch in the back. When you reach the bottom, reverse the motion, being sure to not let the arch soften or your knees bend any more, and return to standing. –Catalyst Athletics

7 / 23 / 2015

***There will be no 8:30 class this morning. Sorry for the inconvenience.***

Back Squat
5 x 3 @ 80-90%

We’re working sets of 3 today. Today is similar to RPE (Rate of Perceived Exertion) training. Pick a weight  somewhere at or between 80-90% of your max. If it’s a good day work around 90%, if it’s not a good day work at or closer to 80%. Get to know yourself and work with what you brought to the gym today!

21-15-9
Thruster (75/55)
Kettlebell Swing (1.5/1)
15 T2B after each round

The thrusters are light today, take them in big chunks. Knock out the swings unbroken if you can. The T2B come after each round. So that means you will finish the WOD with the T2B.

Post WOD
Roll your lats, quads & hamstrings. Spend some time with a lax ball on your delts and traps.

7 / 22 / 2015

EMOM 20 min
Min 1:  15/12 Calorie Row
Min 2:  30 Double Unders
Min 3:  8 Burpees
Min 4:  100m Run

Today is a long one. Maintain the reps as best as possible. If you’re coming to the point where you need to rest a minute, try to scale the rep count and continue moving.

Post WOD
Roll your entire leg (front/back top/bottom).