Wednesday, October 22, 2014

Wednesday

HALLOWEEN WOD!!
THUR OCT 30TH ALL CLASSES
PRIZES FOR THE BEST COSTUMES!

Yes this means wear your costume to the gym and do the wod in it!
Strength: Press
40% x 5
50% x 5
60% x 5

Conditioning:
3rft:
15 burpee box jumps
12 hang power snatch 105/75
9 ohs


RESULTS


Tuesday, October 21, 2014

Tuesday

Coach Tim

For Quality, OTM for 15 min
  1. 5 ball-up to tuck lever
  2. 6 pistols
  3. 10 perfect pushups
Conditioning:
(from Dan John's Top Challenge Workouts)
8 rounds:
8 dbl kb front squats 24kg/16kg
20m farmer carry

(the goal is to never put the kettlebells down)



Monday, October 20, 2014

Monday

 

The work we do day in and day out over weeks and months and years has a purpose. This is a great illustration of it. Why do you train? Why get up early? Why drag your carcass into the gym when you don't feel like it? Because a high quality of life is earned. You become a better person for it, and you refuse to quit and allow a slow deterioration of mind, body, and spirit. The gym is your sanctuary.

Strength: De-load Week!
Deadlift
40% x 5
50% x 5
60% x 5

Conditioning: compare to 9/22/14
A: Rx'd only - men 24kg; women 16kg
5rft:
10 strict pullups
10 strict single arm kettlebell presses (5/5)
20 goblet squats 

B: men 20kg; women 12kg
5rft:
5 strict pullups
10 strict single arm kettlebell presses (5/5)
15 goblet squats 
RESULTS 

Saturday, October 18, 2014

Saturday

Batts





Dynamic Warm-up:

  • 1000m row
  • crab walk
  • bear crawl
  • leg cradle
  • hand walk

Today's WOD:
4rft:
200m shuttle 
5 muscle ups (sub 10 bar-touch burpees)
10 push press 115/80
10 front rack lunges 115/80






Friday, October 17, 2014

Friday

Carleen
Dynamic Warm-up: (40 ft)
  • knee hug
  • quad stretch
  • bear crawl 
  • crab walk
  • lateral lunge
  • power skip

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

Skill:
Jerk Progressions


WOD:
Find your 1rm Clean & Jerk
then...
EMOM 10 min
Using 90% 1rm
1 Clean & Jerk

Thursday, October 16, 2014

Thursday

Tessa
Skill: 
9 minute EMOM: 
20 second hollow body hold Click here to watch the video 

Conditioning: 

Double Tabata Athletes will rotate through 4 stations, working 40 seconds, resting 20. Three rounds, one minute rest between rounds. Score total reps.

Heavy thruster (155/115)  
double unders (sub burpees) 
weighted sit-ups (20/10) 
air squat 

SCORING NOTES: 
Each thruster counts for 5 points 
* 5 double unders = 1 point (if you have not yet mastered du's sub burpees)