10/22 WOD

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Skill: Hang Squat Clean

Power: 12 minute EMOM
*Use a weight that is challenging but able to maintain PERFECT form, you can build in weight over the 12 Mins…
-1 power clean
-1 front squat
-1 hang squat clean

Conditioner: 8 min AMRAP
-8 toes to bar
-8 box jumps (24,20)

 

 

10/20 WOD

Ok, a few announcements… This is MAX OUT WEEK!!! We are re-testing your 1RM’s so don’t miss days!!! In 2 weeks we will me starting an Olympic Lifting Cycle while maintaining the strength we just gained. So be prepared to work on Cleans & Jerks and Snatches. We will also be honing in on a lot more skill work in the next 8 weeks (Hand Stand Push Ups, Rope Climbs, Double Unders, Handstand walking, muscle ups, etc…

If you want to get better at your Clean & Jerks and Snatches we are hosting an Olympic Lifting Seminar that is for intermediate to advanced level athletes. If you pass the seminar you will be invited to a monthly olympic lifting session with the coaches, critiquing and honing down your skills, sign up by clicking on the following link. *If you are thinking about it pull the trigger and sign up now, spots are going fast as a lot of athletes from other gyms who are also attending. There are only 20 spots left! Click HERE to sign up…

barbell seminar

Strength:
A) Back Squat – 1 Rep Max
*5-3-2-1-1-1

B) Strict Pull-Ups  8-7-6-5-5

Conditioner: As some of you may know our good friend and coach Sam Farr was injured during his gymnastic training. He broke the vertabrae in his neck and now has screws holding it together, long story short he does not have medical insurance and has a lot of medical bills. We are doing this WOD in honor of him and any donations anyone would like to give would be greatly appreciated, whether it’s a dollar or $10. Thanks for helping out guys!

10Min Infinity Ladder by 3′s
-Clusters (115,75)
-Burpee over Bar
-Pull-Ups

 

 

10/16 WOD

Strength: Deadlift (ALL %’S BASED OFF OF 90% OF 1RM)
1×5 @ 55% +10lbs (+5lbs if under 200lb max)
1×5 @ 65% +10lbs (+5lbs if under 200lb max)
1×5 @ 75% +10lbs (+5lbs if under 200lb max)
1×3 @ 85% +10lbs (+5lbs if under 200lb max)
1×ME @ 95% +10lbs (+5lbs if under 200lb max)
(This is a Max Effort set, you are supposed to get as many reps as you can!)

Pull-Ups (use your 5 rep max weight)
8-7-6-5-4

Conditioner: Teams of 2
-50 HSPU
-2 Rope Climbs
-50 Pull Ups
-2 Rope Climbs
-50 WallBalls
-2 Rope Climbs
-50 Burpees
-2 Rope Climbs

10/14 WOD

Hoodies are in!!! Come in any time after 4:30PM to grab yours….
hoodies-2014
Strength: Strict Press (ALL %’S BASED OFF OF 90% OF 1RM)
1×5 @ 55% +5lbs
1×5 @ 65% +5lbs
1×5 @ 75% +5lbs
1×3 @ 85% +5lbs
1×ME @ 95% +5lbs
(This is a Max Effort set, you are supposed to get as many reps as you can!)

Tempo Weighted Dips – 4 Sets 6-8 Reps
2-1-X-2 -  This means 2 seconds down, 1 second hold at the bottom, explode up, and 2 second hold at full lock out.

Conditioner: 6 Min EMOM
-5 Shoulder to Overhead (135,95)
-Max Double Unders
*Score is total amount of dubs

2 min rest, then…

4Min AMRAP
-7 WallBalls (20,14)
-7 Burpees

* You will have 2 different scores….

10/13 WOD

Strength: Back Squat (ALL %’S BASED OFF OF 90% OF 1RM)
1×5 @ 55% +10lbs (+5lbs if under 200lb max)
1×5 @ 65% +10lbs (+5lbs if under 200lb max)
1×5 @ 75% +10lbs (+5lbs if under 200lb max)
1×3 @ 85% +10lbs (+5lbs if under 200lb max)
1×ME @ 95% +10lbs (+5lbs if under 200lb max)
(This is a Max Effort set, you are supposed to get as many reps as you can!)

Pull-Ups (use your 5 rep max weight)
7-7-6-5-4

Conditioner: 21-15-9
-Front Squats (95,65)
-T2B
Cash Out – 50 KB Swings (Red,Yellow)

10/9 WOD

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STRENGTH: DEADLIFT

1 X 3 @ 50% +10LBS (5LBS IF 1RM IS <200LBS

1 X 3 @ 60% +10LBS (5LBS IF 1RM IS <200LBS

1 X 3 @ 70% +10LBS (5LBS IF 1RM IS <200LBS

1 X 3 @ 80% +10LBS (5LBS IF 1RM IS <200LBS

1 X 3 @ 90% +10LBS (5LBS IF 1RM IS <200LBS

2. PULL UPS- REPS OF 7-6-6-5-5

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

15 MINUTES AMRAP

2 ROPE CLIMBS

20 THRUSTERS (95, 65)

50FT BUDDY CARRY EACH PERSON

20 SHOULDER TO OVERHEAD

10 BURPEES

 

 

10/8 WOD

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Skill: Clean Postitions

Power: 15 Min EMOM – 1 Hi Hang Clean, 1 Hang Clean
*Start with 50-60% of your 1RM and build load over each set, as long as form is perfect, if not stick with the current weight until you do a perfect set.

Conditioner: EMOM
-7 WallBalls (20,14)

*The Catch- You must complete the following to finish the WOD…
-40 Box Jumps
-30 Power Cleans (135,95)
-20 Pull Ups