9/3 WOD

IMG_3169THIS MONDAY WE WILL BE CLOSED FOR LABOR. THE WORKOUT WILL STILL BE POSTED FOR MONDAY AND SOME COACHES MAY DECIDE TO GO IN AND TRAIN. IF THEY DECIDE THEY ARE WE WILL LET YOU KNOW ON OUR FACEBOOK PAGE. 

SATURDAY THERE WILL BE A 10AM CLASS ONLY….ALL OTHER SATURDAY CLASSES WILL CANCELLED DUE TO THE HOLIDAY WEEKEND.

SKILL/STRENGTH: DUMBBELL FLAT BENCH PRESS

4 SETS, 12-15 REPS, 90 SECONDS REST BETWEEN SETS, 1 SECOND PAUSE AT THE TOP, FEET FLAT, USE PLATES IF NEEDED.

***IF YOU CAN GET MORE REPS FOR THAT SET GO TO FAILURE BUT NO MORE THAN 25, ADD WEIGHT TO STICK TO 12-15 REP SCHEME

CONDITIONER: TEAMS OF 2, 1 PERSON WORKS AT A TIME

15 MINUTE AMRAP

20 DUMBBELL STRICT PRESS (30/15)

20 SLAM BALLS

20 PUSH UPS

 

 

9/2 WOD

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SKILL/STRENGTH: RING MUSCLE UPS (15-20 MINUTES)

****THE PURPOSE IS TO BECOME MORE STABLE AND MORE AWARE OF THE PROPER SEQUENCE OF POSITIONS.

IF YOU HAVE RING MUSCLE UPS- 10 MINUTE EMOM- EVERY 2 MINUTES PERFORM 3 MUSCLE UPS AS PROFICIENTLY AS POSSIBLE

IF YOU’RE CLOSE TO RING MUSCLE UPS- 10 MINUTE EMOM- EVERY 2 MINUTES- 3 FALSE GRIP PULL UPS + 6 TOES TO RINGS (12 RING ROWS FOR SCALED)

IF YOU CANT DO PULL UPS- 10 MINUTE EMOM- 12 FALSE GRIP RING ROWS WITH FEET LOWERED AS MUCH AS POSSIBLE, EVERY 2 MINUTES

C0NDITIONER: 15 MINUTE AMRAP

3 HANG POWER CLEANS (115,75)

6 FRONT SQUATS (115,75)

12 DEADLIFTS (115,75)

200M RUN

 

 

1 ROPE CLIMB

12-15 DB HAMMER CURLS

10 LEG LIFTS

 

9/1 WOD

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SKILL/STRENGTH: STRICT PRESS- 15-20 MINUTES TO FIND A PEAK SINGLE STRICT PRESS. NO HYPER EXTENDING THE LOWER BACK. REST AS NEEDED. BEGINNERS WILL DO 4 SETS OF 10 REPS

SETS OF: 5, 3, 2, 1, 1, 1….. AS SOON AS FORM AND POSITION ARE COMPROMISED DO NOT CONTINUE TO ADD WEIGHT.

CONDITIONER: 15 MINUTES

1ST MINUTE- 10 RINGS DIPS/PUSH UPS UNBROKEN

2ND MINUTE- 20 SLAM BALLS (20, 10)

3RD MINUTE- 30 FT HAND STAND WALK, OR 5 WALL WALKS, OR BASIC BEAR CRAWL FOR BEGINNERS 30FT

4TH MINUTE- 10 BURPEES

5TH MINUTE- MAX DOUBLE UNDERS IN 30 SECONDS

**** SCORE IS MAX DOUBLE UNDERS TOTAL AT THE END OF 15 MINUTES

EXTRA CREDIT:

- AIR DYNE BIKE 10-20 MINUTES

- 100 MOUNTAIN CLIMBERS EACH LEG

 

 

8/30 WOD

TOMORROW WE START A NEW STRENGTH CYCLE. GET READY TO GET STRONGER!!!! CONSISTENCY IS HUGE!!! THE PROPER NUTRITION ALONG WITH CONSISTENT RESISTANCE TRAINING WILL AID IN FAT LOSS AND LEAN MUSCLE GAIN. LETS GET FIT!

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SKILL/STRENGTH: FRONT SQUAT- 15-20 MINUTES TO FIND A PEAK SINGLE. WHEN FORM IS COMPROMISED, DO NOT CONTINUE TO ADD WEIGHT

****RECORD YOUR PEAK SINGLE WEIGHT LIFTED IN “LBS”.

****BEGINNERS WILL DO 4 SETS OF 10 REPS, 90 SECONDS REST,SCALE TO A DB GOBLET SQUAT WITH A CORRECTIVE MOBILITY TOOL.

 

CONDITIONER:15 MINUTES

1ST MINUTE- 10 STRICT PULL UPS UNBROKEN WITH CONTROL, OR 10 RING ROWS

2ND MINUTE- 20 KB SWINGS (RED, YELLOW)  SUMO DEADLIFT HIGH PULL FOR SCALED

3RD MINUTE- 15 LATERAL STEPS LEFT SIDE AND RIDE SIDE WITH MINI BANDS

4TH MINUTE- 20 GOBLET SQUATS (RED, YELLOW)

5TH MINUTE- MAX UNBRKEN TOES TO BAR

****TOTAL NUMBER OF TOES TO BAR AT THE END IS SCORE

**** BE SURE TO BE EXTRA HUMBLE WITH THE SECOND AND THIRD ROUND OF PULL UPS DUE TO ALL THE GRIP WORK.

EXTRA

ROW 1500 METERS

3 SETS OF 12-15 DUMBBELL HAMMER CURLS

 

 

8/27 WOD

Bootcamp-Ad

SKILL/STRENGTH: HANG KB POWER SNATCH(ABOVE THE KNEE) SCALE TO DUMBELL IF THE KB IS TOO COMPLEX

6 MINUTE EMOM:

START OF MINUTE MINS- 3 RIGHT ARM

30 SECOND MARKER OF MINUTE- 3 LEFT ARM

+++ TRY NOT TO PUT THE BELL ON THE FLOOR AT ALL

CONDITIONER: TEAMS OF 2, 1 PERSON WORKS AT A TIME

2 MINUTES AT EACH STATION, 1 MINUTE TO SWITCH

- MAX SHOULDER TO OVER HEAD  SWITCHING EVERY 5 REPS (135,95) (TEAMMATES CAN HAVE TWIO BARBELLS OR THEY CAN SHARE DOESNT MATTER)

- MAX RING DIPS OR PUSH UPS. TEAMMATES CAN DO EITHER OR

- MAX DOUBLE UNDERS OR SINGLES

- MAX WALL BALLS (20,14)

-SLAM BALLS (20,10)

8/26 WOD

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HAPPY BELATED BIRTHDAY COACH BILL!!!!

SKILL/STRENGTH: MUSCLE UP PROGRESSION (BAR/RING) 20 MINUTES

WE’LL BE ASSESSING AND TRANSLATING RING ROWS, KNEES TO ELBOW, TOES TO BAR, HOW TO KIP WITH THE HIP ON A BAR AND RINGS, TRANSITIONS.

CONDITIONER: 15 MINUTE AMRAP

3 MUSCLE UPS (6 STRICT PULL UPS OR 12 RING ROWS FOR SCALED)

6 HANG POWER CLEANS ABOVE THE KNEE (135,95)

12 DEADLIFTS (135,95)

100M RUN

EXTRA CREDIT: 3 ROUNDS ROTATING MOVEMENTS

12-15 DB HAMMER CURLS

1 ROPE CLIMB

10-15 HANGING KNEE RAISES

8/25 WOD

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Skill/Strength: 12 minute EMOM

ODD – 6 hang DB SNATCHES RIGHT ARM

EVEN- 6 hang DB SMATCHES LEFT ARM (50,30)

conditioner: 5 minutes max effort at each station, 2 minutes to transition and rotate

- row for max meters

- 10 slam balls, 10 toes to bar

- air dyne bike for calories

*** score is total rounds, meters and calories totaled

8/24 WOD

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SKILL/STRENGTH: 12 minute EMOM

odd minutes – 5 hang power clean and push press (135,95) beginners use medicone ball for scale down

even minutes- 5 front squats (135,95) pause one second at bottom, goblet squats for behinners

conditioner: 15 minute amrap

10 deadlifts (135,95)

10 ring dips/ push ups

15 air squats

200m run

8/22 WOD

Skil/Strength: bench press 4 sets of 10 reps, 2 minutes rest between sets. Conduct max strict pull ups in between sets. Scale to 10 ring rows for beginners

conditioner: 15 minute amrap

200m run

20 kb swings (red yellow)

10 wall  balls

 

8/20 WOD

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Skill: Rope Climbing ( 12 minutes no more) go over progressions

Strength: 12 minutes

Odd- 2 strict press, 2 push press, 2 push jerks (135,95)

Even- 6 ring dips or 12 push ups

conditoner: 14 minute amrap teams of 2, 1 person works at a time

200m med ball run- relay each person does 100m a piece

10 wall balls

10 slam balls

2 rope climbs

1 team tire flip