Sep
18

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1:) Mobility

– Hamstring stretch w/band 2 min/per side

– Samson stretch 1 min/per side

– 20x Shoulder Passthroughs w/PVC

 

2:) Class warm up

Barbell warm up #2 (snatch grip)

10 reps per movement of

– Deadlift (NOT the same as your standard deadlift, knees out harder and lean over the bar)

– Muscle snatch from hang position

– OHS (if your mobility is not there, do back squat instead.. afterwards do 10 SLOW OHS w/PVC

– Snatch from the hang

 

3:) Strength

Bench press

10x @ 55%

8x @ 65%

3 sets of 5 @70% * on these sets use a spotter and pause in the bottom position during which you will SQUEEZE the shoulder blades as hard as possible.

 

4:) WOD

OTM x 10

odd min – 5 Thrusters, on the 5th Thruster hold the top position for 5 seconds – watch the clock cause it never lies 135/95 -/+

even min – 20 ABMAT sit-ups (heels together.. do these fast as hell! )

* Choose a weight that’ll you to go heavy on the thrusters but unbroken. On your first rep squat clean it.

 

 

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Sep
17

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1:) Mobility

– Pigeon stretch 1 min/per side

– 10x Bend & Reach

– 10x Caterpillar w/pushup

– 10x Groiners

 

2:) Class warm up

– Coaches choice

 

3:) Core

– Tabata 8 rounds of 20 seconds of work followed with 10 seconds of rest

– Knee tucks

*advanced athletes do l-sits

 

4:) WOD

50 Dead lifts 135/95

1000m run

30 Dips STRICT

*advanced athletes do RING DIPS – kipping is allowed.

 

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Sep
16

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1:) Mobility

– Smash your quads w/the barbell 2 minutes

– 10 Back squats w/barbell

– 10 Front Squats w/barbell

 

2:) Class warm up

– 90 seconds couch stretch

– 90 seconds sumo stretch

1/2 way stretch caterpillar

 

3:) Strength

Front Squat

8x @60%

6x @70%

4x @75%

15x 65%

 

4:) WOD

3 rounds

15 Wall Ball 14/20#

15 C2B Pull-ups

15 Box Jumps 20/24#

*must rebound on box jumps!

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Sep
15

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1:) Mobility (lets loosen up those shoulders after Monday’s WOD)

– Foam roll lats 1 min/per side

– Upper back

– Front Pec/shoulder 1 min/per side

 

2:) Class warm up

– Partner stretch for shoulders w/PVC 2 minutes

– Shoulder circles

– Tabata squats 2 rounds, but during 10 second rest hold a strong bottom position.

 

3:) Core

90 second weighted plank 45/35/25

*if you cannot hold a weighted plank for the full 90 seconds have your partner remove plate and finish the remainder with no plate.

 

4:) WOD

2 rounds

50 double unders/150 singles

25 T2B/K2E

15 Power cleans 135/95 -/+

* -/+ on the power cleans – choose a load that will allow you 3-5 reps before you have to dump.. OR recover.. dump is probably not the right word ;-/

 

 

 

 

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Sep
14

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Derek doing work

1:) Mobility

– Spider stretch 1 min/per side

– 20x Scorpions

– 10x Caterpillars w/strict pushup

 

2:) Class warm up

1x CFA Barbell warm up

10x

– Deadlift

– Hang Clean

– Front Squat

– Strict Press

– Thrusters

 

3:) Strength

Push Press

10x @ 55% of your 1RM

8x @ 65%

5x @ 70%

20x @ 60%

 

4:) WOD

5 RFT

20 KBS 53/35# (American swing – overhead)

15 Pushups

10 Burpees

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Sep
12

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1:) Mobility

– 10 minutes of a dynamic warm up of your choice

example – high kicks, butt kicks, bear crawls, broad jumps, etc..

 

2:) Class warm up

200m run

– junkyard jog

– burgener warm up

 

3:) Skill

– Work up to a SOLID 1 rep clean & jerk

– Work on your power clean, squat clean, and your split

– Focus on TECHNIQUE not weight

 

4:) WOD-

Coach Kim’s Choice

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Sep
11

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1:) Mobility

* 1 min/per side

– couch stretch

– spider stretch

– sumo (ass to grass)

 

2:) Class warm up

– Tabata Mashup – 20 seconds of work 10 seconds of rest

8 rounds of

– Burpees (Big jump with a clap)

– Wrist stretch

 

3:) Strength

–  Front Squat

10x @ 55% of your 1RM

8x @ 65% of your 1RM

5x @70% of your 1RM

Then 20x @60% any which way you can.

 

4:) WOD

5 rounds of

10 HSPU/1 min handstand hold

10 T2B/K2E

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Sep
10

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Do you remember where you were on September 11, 2001? It was a fateful day that would soon change the lives of hundreds of thousands of Americans who answered the call to protect America’s way of life.

Young men and women selflessly put their hopes and dreams on hold to defend our freedoms. Sadly, many now face a new battle for survival when they return from service with life-changing injuries. While I was in the military 13 years ago this affected me directly and many of my close friends that still serve to this day. A couple months ago I went out to California to film a Bengay commercial for Team Red White and Blue. Between 9/11/14 – 11/11/14 Johnson & Johnson Consumer Companies will donate $0.29  To Team Red, White and Blue for each mile logged by a consumer using the Charity Miles mobile application who selects Team Red, White and Blue.

DOWNLOAD the APP and that is why we are running a 5k today so that we can log some miles in and have Johnson & Johnson donate.

Bengay TEAM RWB Commercial – Password: redwhiteblue

1:) Mobility

– Foam roll 1 min/per side

– Calves

– Quads

– IT Band

 

2:) Class warm up

1x High Kicks

1x Butt Kicks

1x Broad Jumps

1x Bear Crawls

 

3 WOD –

5k RUN

 

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Sep
09

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1:) Mobility

– Foam roll lat 1 min per side

– Shoulder smash with LAX Ball 1 min per side

– Spider stretch 1 min per side

– 20x PVC shoulder pass through

 

2:) Class warm up

Barbell warm up #2

– 2 sets of 5

 

3:) Skill 15 minutes of handstand progressions

Note: Here’s you opportunity to practice a gymnastics skill (not so much a goat).
Example
- handstand holds against wall, or with partner, or freestanding.
- strict HSPU, or kipping, or HSPU on box piked position.
- wall walks
4:) WOD
Buy in 1000m row or 1000m run
5 rounds of
20 KBS 70/53 – 45/53
20 DUBS/20 Attempts
Buy out 1000m row or 1000m run

 

 

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Sep
08

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1:) Mobility

2 minutes per side-

– pigeon

– couch stretch

– Calves

 

2:) Class warmup

-Athleo Dynamic Warm up

 

3:) Core

30 ST2B or SK2E

 

4:) WOD

OTM x 10

Odd min – 3 Deadlifts 275/185#

Even min – 10 Box jumps 24/20″

* No mix grip for the deadlift

* Work on your rebound for the box jump

 

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