Tuesday, March 31, 2015

Tuesday

Donnie & Ashley
Buy-in:
EMOM 10 x 100m tempo runs

  • beginner 25 seconds
  • intermediate 20 seconds
  • advanced 15 seconds
Strength:
Strict weighted pullups
5,4,3,5,4,3 

Conditioning:
For time:
Row 500m
21 burpees
9 jumping lunges aka split jumps
row 500m
15 burpees
15 jumping lunges
row 500m
9 burpees
21 jumping lunges

Monday, March 30, 2015

Monday

Kaylah

Strength: Back Squat
5 x 3 @ 77.5%
1:30 rest intervals

Conditioning:
2 rounds: 1 min on, 1 min off, max reps
5 min rest between rounds
  1. squats
  2. deadlift 155/115
  3. honest pushups
  4. power clean 155/115
  5. cb pullups
The day's results



Sunday, March 29, 2015

Specialty Sunday

"Stick to the basics and when you feel like you've mastered them, it's time to start over again. This time paying closer attention. The magic is in the movements, the art is in the programming, the science is in the explanation, and the fun is in the community." - Greg Glassman-


SPECIALTY SUNDAY

Rowing
Mike on 15.5

Rowing Warm-up Technique drills:
Correcting common rowing errors:

Today's Specialty WOD:

Interval 1: 500m, rest 1 min
Interval 2: 1000m, rest 2 min
Interval 3: 1500m rest 3 min
Interval 4: 1000m, rest 2 min
Interval 5: 500m, rest 1 min
Interval 6: 250m






Saturday, March 28, 2015

Saturday

Ludy - Foundations with Marlo
General Warm-up:

  • 150 single unders
  • bear crawl
  • ground kongs
  • gallop
  • 5 max vert squat jumps (individual)
  • 5 max vert continuous squat jumps 
  • 5 tuck jumps landing in a full deep squat
Conditioning:
10 deadlift 275/190
200m shuttle run
10 box jumps 36"/24"
200m shuttle
10 bar muscle ups
200m shuttle
10 kb snatch 32kg/24kg
200m shuttle


Friday, March 27, 2015

Friday

Primal Movement? What Is It And Why Do You Need It?
Happy Friday!

General Warm-up:

  • 150 single unders
  • bear crawl
  • ground kongs
  • gallop
  • 5 max vert squat jumps (individual)
  • 5 max vert continuous squat jumps 
  • 5 tuck jumps landing in a full deep squat
Specific Prep for 15.5:
3 x 20 sec intervals on the C2 at or near max effort (hard pulls) with 1 min rest between
3-4 sets of 2 reps thrusters with 115/85 (focus on max speed and explosion)
(the goal is to get yourself slightly out of breath here! then after about a 5 min recovery start the clock!)


Strength: Deadlift
5 x 3 @ 75%

Conditioning:
15.5
The day's results

Thursday, March 26, 2015

Thursday

Thursday Night Throwdown 
Live Announcement of 15.5
7pm
This is the final Open Workout!
(remember there's no 6:30 class!)
Colton - Foundations with Marlo


Skill:
Snatch EMOM 12 min
(this should be done with around 50% or less of 1rm)

  • snatch lift-off with 5 second pause
  • muscle snatch (from floor, no hip contact, no re-dip)
  • ohs with 5 second pause
Conditioning: compare to Feb 18, 2015

For time:
Row 20 cal
10 hspu
Row 20 cal
20 pullups
Row 20 cal
30 situps
Row 20 cal
40 lunges

Wednesday, March 25, 2015

Wednesday

Three Simple Steps to FINALLY Get a Six-Pack
Ashley on 15.4

Strength: Push Press
5x3 @ 75%

Conditioning:

For time:
200m shuttle
9 mu's
200m shuttle
12 ring dips
200m shuttle
15 box jumps 36"/24"
The day's results