10/29 WOD

SKILL/STRENGTH:  SNATCH COMPLEX (20 MINS) (LIGHTER-MODERATE WEIGHT- FOCUS ON POSITION AND PROGRESSIONS

- HI HANG/POWER POSITION

- HANG ABOVE KNEE

- FROM THE GROUND

CONDITIONER 1: 8 MINUTES- TEAMS OF 2

1 ATHLETE IS ON THE BIKE WHILE 1 ATHLETE IS CONDUCTING BURPEES BOX JUMPS, EVERY MINUTE SWITCH, THE CLOCK WILL CONTINUE TO RUN, TOTAL BURPEE BOX JUMPS AS A TEAM IS SCORE

- MAX AIRDYNE BIKE CALORIES

- MAX BURPEES BOX JUMPS (20″) – SCALE DOWN IS BURPEE STEP UPS

*** 2 MINUTES REST

CONDITIONER 2: 4 MINUTES- TEAMS OF 2, 1 PERSON WORK AT A TIME, SWITCH AS NEEDED

- MAX AIRDYNE CALORIES

9/28 WOD / DeLoad Week

Pause Front Squats – 5×3
*3 Second Pause at rock bottom, bounce and drive out of the hole. Work up to a heavyish set of 3.

Pull-Ups – Find a new 5rm
*If using bands try and move down in band size and if using weights try and add more weight…

Conditioner: 10 Mins of Cindy
-5 Pull Ups
-10 Push Ups
-15 Squats

10/27 WOD / DeLoad Week

This is a deload week, do not try and go heavy on any lifts and keep WOD weights light. Consistent training eventually builds a deficit that cannot be repaired in a single rest day. A deload week is a chance for your body to recover from that deficit. The deload week allows your body to catch up – to repair connective tissue and restore testosterone/cortisol ratios. Muscle can recover more quickly than connective tissue. A deload week keeps tendons and ligaments healthy.

Power: 12 Min EMOM
1 Hi Hang Power Clean
1 Hang Power Clean
1 Push Press

Conditioner
-15 Wallballs
-15 KB Swings (Red,yellow)

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