9/3 WOD

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1. STRICT PRESS: 15-20 MINUTES TO FIND A ONE REP MAX
- RECOMMENDED REP SCHEME 3-3-2-1-1-1….

2. DIPS (RINGS) , If you can’t do solid ring dips then do them on boxes, if you have trouble on boxes then do modified Push Ups – 3 SETS, 6-8 REPS, 1 MINUTE RESTS

3. Conditioner: 5 rounds for time
100m run
10 hand release push ups
100m run
10 burpees

4. Extra Credit: 3 rounds
- max effort plank hold (push up plank or hand stand plank)
- 25 mountain climbers each leg
- 200ft Overhead plate walk

 

 

9/2 WOD

AS A REMINDER, THIS WEEK STARTS OUR STRENGTH PHASE. WE WILL BE LIFTING MORE WEIGHTS AND CONDITIONING LESS. PLEASE TRY AND EXECUTE THE RECOMMENDED EXTRA CREDIT IF TIME PERMITS. GET PSYCHED TO GET STRONG!!! WHY? IT SHREDS FAT AND BUILDS MUSCLE WHICH IS FUN AND COOL!

ALSO, PAYMENTS ARE DUE THIS WEEK. PLEASE DO THE RIGHT THING AND HAVE YOUR PAYMENTS IN ON TIME. ANYTHING PAST THURSDAY WILL BE A $15 LATE CHARGE PENALTY.

1. FIND A ONE REP MAX BACK SQUAT

- RECOMMENDED REP SCHEME- 3-3-2-1-1….

- 2-3 MINUTES REST BETWEEN SETS

2. PULL UPS (USING 5RM WEIGHT) REPS: 5,4,3,2,1

3. CONDITIONER: 3 ROUNDS FOR TIME

50 AIR SQUATS

10 PULL UPS (ANY STYLE)

EXTRA CREDIT: 3 ROUNDS

8-12 HAMMER CURLS

15 LEG LIFTS

15 SIT UPS

8/30 WOD

Holiday Hours:
Saturday – 10am Class Only
Monday – Closed
Tuesday -Normal Class Times

Conditioner: 30 Min EMOM
*Every Minute on the Minute you will perform the following, you will rest with the time remaining…
Minute 1 – 5 Clean & Jerk (135,95)
Minute 2 – 10 Burpees
Minute 3 – 100m Sprint
repeat until 30 Mins is up… If you run out of time at a certain station, then stop and move to next.

 

8/27 WOD

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Strength/Power: 25Mins – Full Snatch Complex (Hi-Hang, Hang, Ground)
*Work to a heavy set for the day while maintaining good form. If you still have time and have already hit your max then drop the weight from your highest set by 15% and do 2 more drop sets.

Conditioner: “14.1″
-30 Dubs (75 Singles)
-15 Power Snatch (75,55)

 

8/25 WOD

Not sure if any of you have seen or heard about the Youth National Olympics, this is only the second year they have been held. Well they do have weightlifting and to qualify you have to younger than 18. I was floored by the technique of these young kids!!!! The following is a clip of 16 year old Jiang Huihua of China, she weighs 47.3kg (104lbs) and I was fucking floored by her lifts!!! She sntached 88kg (194lbs) and she Clean & Jerked 105kg (232lbs). This is phenomenal to say the least, take your bodyweight and times it by 1.86 and thats what you would have to snatch to equal her and times you bodyweight by 2.23 to match her Clean and Jerk to put it in perspective a 200lb man would have to snatch 372lbs and clean & jerk 446lbs, Fuck Me!!!  -Coach Matt

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Today is Coach Bill’s Birthday, here he is on his “A” game wearing his birthday suit…

bill-birthday-suit

 

 

WOD
Strength: Push Press 5-5-5-5-5

Conditioner: 5 Rounds of the following…
-5 Push Press (135,95)
-10 Front Squats (135,95)
-10 Push Ups

then…

-50 Burpee Buy Out

 

 

8/21 Partner WOD

The PR Face!!!
20 Mins – Teams of Two

Buy In, 3 Rounds of the following…
Athlete 1 Sprint 100m
Athlete 2 Sprint 100m

then, Team Cindy
-5 Pull-Ups
-10 Push-Ups
-15 Squats

*You can break up the reps between athletes any way you want.