Tuesday, November 25, 2014

Tuesday

THANKSGIVING WEEK SCHEDULE: 
Wednesday: 8am, noon, 5:30pm only 
Thursday- HAPPY THANKSGIVING- GYM IS CLOSED
Friday- PAY THE PIPER WOD - NOON ONLY 
Saturday- 10am WOD
Sunday- Specialty class 9am


Shelby
Skill:
For quality, 10 min emom
  1. 10 beat swings (kipping motion minus the pull to the bar)
  2. 10 ohs 65/45 (emphasis on quality)
Strength:
10 min to find a 5rm thruster
You will follow this warm-up pattern:
10, 8, 6, 4, 2, then you have 2 attempts (and no more) at a 5rm. No exceptions! 

Conditioning:
Row 500m 
rest 1 minute
Row 500m 
rest 1 minute
Row 500m 
rest 1 minute
Row 500m
rest 1 minute
Row 500m 
rest 1 minute
Row 500m 



Monday, November 24, 2014

Monday

Injured? This may not be a great idea...
It's time to let go of the dogma of icing injuries. 

Strength: De-load Week

10 min EMOM: (every 2nd min on the min)
5 muscle cleans from a dead start
work up to 60-65%

Conditioning: "Grace" compare to May 22, 2014
30 Clean & Jerks for time 135/95

Work Capacity: partition/scale as needed
50 kb swings
40 pushups
30 pullups
20 t2b
10 muscle ups


THANKSGIVING WEEK SCHEDULE: 
Wednesday: 8am, noon, 5:30pm only 
Thursday- HAPPY THANKSGIVING- GYM IS CLOSED
Friday- PAY THE PIPER WOD - NOON ONLY 
Saturday- 10am WOD
Sunday- Specialty class 9am 

Sunday, November 23, 2014

Sunday

Specialty Sunday:
ROWING


Attending this class WILL make you a better rower. I guarantee it. Come and learn how to make your stroke more efficient, how to use the performance monitor to your advantage, and how to stop wasting precious energy with poor technique. Make rowing fun!

9AM 
open to the public for a $15 drop in fee

Saturday, November 22, 2014

Saturday

DON'T FORGET!
This Sunday's Specialty Class:
ROWING 
with Coach Tim
9am
(hint: we'll do a LOT more than just row!)


W.O.D.

For time: (no partitioning allowed)
150 du's
65 back squats 95/75
45 t2b
25 hspu




Friday, November 21, 2014

Friday

This Sunday's Specialty Class:
ROWING 
with Coach Tim
9am
(hint: we'll do a LOT more than just row!)


Strength: Back Squat
75% x 5
85% x 3 
95% x 1+

For Speed:
10 min EMOM: (every 2nd min on the min) 
5 muscle snatches from a dead start
men-75, 85, 95, 105, 115, 125
women- 45, 50, 55, 60, 65, 75

Conditioning:
"Tabata Burpees"










Thursday, November 20, 2014

Thursday

Big C


Warm-up:
Run 800m



Conditioning: compare to Dec 5, 2013
20 min amrap 
5 stoh 115/75
10 deadlift 115/75
15 box jump
20 wall ball

Wednesday, November 19, 2014

Wednesday

Gonzo and the 6:30pm crew
Strength: Press
75% x 5
85% x 3
95% x 1+

Skill: Split Jerks
3 x 8 - 50% Jerk Dip Squat
3 x 8 - 50% Jerk Drive
5 x 3 - 95/65 Tall Split Jerk
5 x 3 - 135/95 Split Jerk

Conditioning:
3rft:
30 russian swings 53/35
20 goblet squats
10 strict pullups