Jul
22

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1:) Mobility

- Foam roll or with a LAX Ball smash the front part of your shoulder (anterior deltoid)

- Then 1 minute pec stretch with band – each side.

- 20x shoulder dislocates w/PVC

 

2:) Class Warm up

- Coaches choice

 

3:) Strength

Bench Press

1x 10@ 75%

1x 8@ 85%

2 sets of 2@ 90% (use a spotter!!)

 

4:) WOD

EMOM 10 minutes of

Odd minute 10 Burpees

Even minute 10 Dips

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Jul
21

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1:) Mobilize

- Foam roll lats

- Foam roll Upper/lower back – Thoracic/Lumbar spine

 

2:) Class warm up

2 rounds

10 ring rows

*elevate feet on box to increase the difficulty – stay tight all throughout your midline.

5 T2B (toes 2 bar) STRICT

* ABSOLUTELY NO Tarzan swinging while performing strict t2b.

 

3:) WOD

Buy in – 1k row

4 rounds of

20 ABMAT Situps w/medball 20/14# or GHD Situps w/medball 20/14#

15 KBS 70-53#/45# -/+

* FYI there is an 80# KB and it needs attention

10 Strict HSPU/kipping will be considered scaled or 30 second HS Hold

* if you are not comfortable getting upside down (will have to work on that.. cause its so much fun) you can do 10 parallet pushups.

Buy out – 1 mile run

40 minute cap

 

 

 

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Jul
20

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1.) Mobilize:

- foam roll calfs

- foam roll quads

 

2.) Class warm up:

3 rounds of TABATA-

20 seconds of work followed with 10 seconds of rest

- caterpillars (strict pushup)

- jumping jacks

- air squats

 

3.) Strength: Front Squat

10x @ 50% of your 1 rep back squat

8x @ 55%

2 sets of 5 @ 60%

 

4.) WOD:

10-1 Power Snatch 75/55#

in between rounds 20 DUBS/60 Singles

*15 minute cap

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Jul
16

Sunday, July 20, 2014

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CHURCH OF PAIN

10:00 AM

 

Coach Scott has a brutal but fun workout planned for the day. Make sure you bring a pair of work gloves as well as clothes you don’t mind getting dirty.  

 

 

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Jul
16

Saturday, July 19, 2014

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OPEN GYM 9 – 11am

 

Come in and work on your weaknesses, do a wod you missed from the past, or simply mobilize.

Make sure to let the coach know what you are planning on working on.

Structure your workout starting with mobilizing and a  warm-up no matter what you choose to work on.

 

 

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Jul
16

Friday, July 18, 2014

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1). Mobilize

Foam roll back, lats and legs

 

2). Class warm-up

3 Rounds

200 meter run

5 Broad Jump

10 OHS with PVC pipe

 

3). Strength – 15 min to work on

Strict Press

1 x 10 @ 75%

1 x 5 @ 85%

2 x 2 @ 90%

- If you cannot complete your set unbroken, rest for a bit and finish your reps.

 

4). WOD

15 Min AMRAP

10 Front rack lunges – 135/95

5 Overhead squat – same weight

200 meter run

 

- Scale weight as needed

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Jul
16

Thursday, July 17, 2014

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1). Mobilize

Smash your lats and upper back

 

2). Class warm-up/ Cardio

600 meter run

Spider Stretch

Sumo stretch

Shoulder distraction on a post

 

3). WOD – 40 min cap

“Jay” – ( Modified version of the hero wod “Jason”)

100 Air Squats

15 Pull-ups

5 Dips

75 Air Squats

30 Pull-ups

10 Dips

50 Air Squats

45 Pull-ups

15 Dips

25 Air Squats

60 Pull-ups

20 Dips

 

- For those of you who have muscle ups, replace the pull ups and dips with 5, 10, 15 and 20 muscle ups. If you cant complete all of the muscle ups continue with pull-ups and dips.

 

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Jul
15

Wednesday, July 16, 2014

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1). Mobilize

Smash the front of the shoulders

 

2). Class warm-up

600 meter row

30 abmat sit-ups

20 PVC pipe pass through

10 push-ups

 

3). Strength

Bench Press

1 x 10 @ 65%

1 x 8 @ 75%

2 x 5 @ 80%

 

4). WOD

3 Rounds

1 min push-ups

1 min Calorie Row

1 min Burpees

1 min Ball Slams – 20/14

1 min rest

 

Score is total reps

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Jul
14

Tuesday, July 15, 2014

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1). Mobilize

Shoulders and hips

 

2). Class Warm-up

3 rounds

200 meter row

10 Barbell Thrusters

 

3). Strength

Tabata 14 rounds alternating between

- V-ups or leg lifts

- Planks

 

4). WOD Warm-up

Spend a few minutes building up to your squat clean thruster weight.

 

5). WOD

20 Min AMRAP

4 Squat clean thrusters

12 Back squat

36 Double Unders

 

- Squat clean thrusters should be heavy, one and dump. Aim for a weight between 40-55% of your max back squat. Keep in mind you will have to bring the bar to the back rack from the floor each round when choosing your weight.

 

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Jul
13

Monday, July 14, 2014

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1). Mobilize

 

2). Class Warm-up

400 meter run

2x high kicks

10 caterpillars

10 scorpions

10 windmills

 

3). Strength

Deadlift – 15 min to complete

1 x 10 @ 65%

1 x 8 @ 75%

2 x 5 @ 80%

 

4). WOD

3 RFT

10 DL – using 60%

1 Rope Climb

20 Box Jump – 24/20

1 Rope Climb

10 Dumbbell hang snatch – one dumbbell 45/30 – scale as needed

1 Rope Climb

- scale for rope climbs is 5 pull-ups.

 

 

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