Friday 1/13/17
Happy Friday!!! Last day of our first Strength Cycle. A. Back Squat 8×3@93% B. Row Intervals 500m 1 min rest 400m 45 sec rest 300m 30 sec rest 200m 15 sec rest 100m C. GHR 8×3 D. Tabata L-sit holds
WOD
Thursday 1/12/17 – Strength Cycle Week 3
A. Bench Press 5×5@88% B. GOAT/Weakness EMOM C. Touch & Go Complex x4- Panda Pull, Power Clean, Squat Clean, thruster (50%-80%)
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Wednesday 1/11/17
Strength Cycle 1 – Week 3 A. Back Squat 5×5@88% B. For Time 50 GHD Sit-ups (100 sit-ups-scaled) 100 Wallballs 20/14 150 Walking Lunges while holding wallball (Break up anyway you want) C. Accessory: GHR 5×5 D . Olympic Lifting 5 rounds Bergner warmup-ascending in weight (stay light)
Tuesday 1/10/17 – Strength Cycle Week 3
Strength: Bench Press 3×12@79% Conditioning: 3 Rounds 1 Peg Board 2 Muscle Ups 3 Cleans (225/155) 4 Bar Over Burpees (Peg board scale: 4-5 peg pull-ups, MU Scale: Ring pull-ups, Heavy Squat Clean:82-85%) Gymnastics: Parallete Roll x25 Trunk/Core: Weighted planks till failure x3 rest 1 minute in between
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Monday 1/9/17 – Final Week of Strength Cycle 1
Its our final week of our first Strength Cycle. Next week will be a deload week to let our bodies recover. Stength: Back Squat 3×12@79% Conditioning: AMRAP 3 5 Burpee 5 Wall Ball (30/20) rest 1min AMRAP 3 5 Box Jump (30/24) 5 Pull Up rest 1min AMRAP 3 5 TTB 5 Push Up
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Friday 1/6/17 – Strength Cycle – Week 2
Strength: Back Squat 8×3@ 90% Conditioning: 4 rounds for Time work>carry down>work>carry back= 1 round 10 clapping push up 60′ MedBall overhead carry down (30/20) 5 Handstand Push up 60′ medball overhead carry back repeat Accessory: GHR 8×3 Olympic Lifting: 5×1 Snatch building in weight, pause EXACTLY
Friday 1/6/17 – Strength Cycle – Week 2 Read More »
Thursday 1/5/17
Strength: Bench Press 5×5@85% Conditioning: Goat/weakness EMOM x20 Gymnastics: Accumulate 3 min of Handstand holds or walks Olympic Lifting: 5×3 hang power clean (60%-70%)
Wednesday 1/4/17 – Strength Cycle Week 2
Strength: Back Squat 5×5@ 85% AFAP 50 V-Ups 50 Box Jumps 24/20 50 cals on bike 50 DU/100 Singles (Any order you want. For example, perform 10 V-ups, 10 Box jumps, 10 cals, and so on. Be creative with how you break up your sets, think about your strengthens and weaknesses. For those of
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Tuesday 1/3/17 – Strength Cycle Week 2
Week 2 of our Strength Cycle is underway! To maximize your recovery, I highly recommend looking into RomWod videos. This is a subscription series and you receive a new video everyday of prolonged stretches. https://romwod.com/ Strength: Bench Press 3×12@ 77% Conditioning: 1 Time through – 1 min max work/ :30 rest Wall Balls 30/20 Burpees
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Monday 1/2/17
Happy New Years Everyone! Noon and 5pm classes only today Strength: Back Squat 3×12@ 77% Conditioning: Row 400m 21 Dumbell Thruster (30/20) 400m row 15 DB Thruster 400m row 9 DB Thruster 400m row Accessory: 3×12 GHR Weightlifting: 11 minutes to build to heavy snatch
