Stength: 3 rounds 1 Clean 225/185 3 Front Squat 225/185 9 inverted row 12 Strict TTB (6 min time cap) Conditioning: 5 Rounds For Time 40′ Cart Walk 10 WallBall 14/20 (everyone go for 10′ target) 40′ cart walk 10 Mat length Broad jumps (25 min Time Cap) Olympic: Snatch- 10×1@70% with 5 Sec […]
Wednesday Feb 8,2017 Read More »
Strength: EMOM x12 15 GHDSU (20 Sit ups) 25 Barbell Curls 35/45 rest 3 Mins EMOM x6 5 pullups AND 5 CHIN UPs Conditioning: For time 60 DU 30 cals rower 50 DU 20 Cals 40 DU 10 Cals 30 DU (18 min time cap) Accessory: Clean Pull With FAT grips 5@80%
Tuesday Feb 7, 2017 Read More »
Strength: Snatch 8mins- build to heavy single with 3 sec pause in catch position followed by 3 overhead squats immediately into Clean 8mins- build to heavy single with 3 sec pause in catch position followed by 1 STOH Conditioning: E20O20 x21 rounds (Like an EMOM but every 20 sec on the 20 sec) Sprint
Strength: EMOMx12 3 Front Squat 5 Back Squat (use 70% of Weight From Tues) Conditioning: 6 rounds Max Cals on bike in 1 Minute; Rest 1 Min in between rounds Accessory: RDL 5×5 @100 of C&J Olympic Lifting: C&J 5@50% 3@60,65,70% 2@80,90% Clean Pull (work that hookgrip)- 5×5@115% Gymnastics: Handstand hold, accumulate 3 minutes
Take advantage of class time to mobilize a lot today! As a suggestion ride the bike to flush out your body after the strength EMOM and attempt to do the Olympic Lifting as well. Strength: EMOM x12 3 strict + 5 Push Press @ 70% of Monday’s weight Conditioning: GOAT EMOM/ 15 min Bike
Conditioning: AMRAP x30 20 Front Rack Lunges 135/95 (10 each leg) 20 GHD sit-ups 20 Pull-ups 20 calls on rower Accessory: RDL 3×10 @85% of C&J Trunk: Tabata GHD WB 14/10 Olympic: 15 mins PVC/empty bar work for snatch and C&J
Strength: Front Squat, 10 mins to build to a heavy single Conditioning: Take 70% of front squat then complete; 5 rounds 15 Deadlifts 10 Bar broad jumps 5 Shoulder to Overhead (Again, today pace yourself! Be wise about your rep scheme.) Olympic Lifting: Snatch- 2@65,75% 1@80,85,90% 2@95% C&J- 2@65,75% 1@80,85,90% 2@95%
Tuesday 1/31/17 – Strength and Conditioning Read More »
Today starts an Olympic Lifting Cycle. For those interested in the Opens, do your best to make time post WOD to complete the programming. Remember to log your weights! Strength: Push Press- 10 mins to build to heavy single Conditioning: Take 70% of Push press for: 5 rounds 15 cleans 10 Thrusters 5 Sumo
Monday 1/30/17 – Olympic Cycle Read More »
Strength: 10 minutes to build to 1RM Thruster Conditioning: 10-1/1-10 Shoulder to Overhead 185/135 Burpees (Descending repetitions on STOH, Increasing repetitions on burpees) Post WOD Accessory: Row intervals 500m x5, resting half the amount it took to row the 500 Trunk: AFAP 50 TTB
Friday 1/27/17 – Strength Testing Week Read More »
A. Make-up day for if you missed your testing day for bench and squat (WOD to follow after) B. “Fran Forgot her Barbell” 21/15/9 Wall Balls 30/20 CHIN ups Post WOD 1. Tabata weighted planks 2. 10 min to find max C&J for the day
Thursday 1/27/17 – Strength Testing Week Read More »
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