Jul
28

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1:) Mobility

- Foam roll IT Band

- Hamstring Floss

 

2:) Class Warmup

3 rounds of

5 Caterpillars w/strict pushup

10 Airsquats

10 Samson Lunges (hold for 2 seconds)

 

3:) Core

Tabata Mashup 8 rounds

20 seconds of work followed with 10 seconds of rest

- Hollow holds

- Supermans

 

4:) WOD

“Diane”

21 15 9

Deadlift 225/155# -/+

Handstand Pushups

*scaling options for handstand pushups are

-  1st round 90 second handstand hold

- 2nd round 60 second handstand hold

- 3d round 30 second handstand hold

or you can do parallette pushups.

 

CLICK HERE FOR VIDEO DEMO

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Jul
27

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1:) Mobility

- Foam roll lats

- Stretch lats w/band

 

2:) Class warmup

- 1x high kicks

- 1x butt kicks

- 5 strict chin ups if you’re doing kipping pull-ups or 10 ring rows if you’re doing pull-ups with a band.

 

3:) Core

- Weighted Planks 3×30 seconds

- 25-45# plate placed on your upper back

* if a plate is too much to handle do it without.

 

4:) WOD

“Helen”

Three rounds for time:
Run 400 meters
53#/35# KBS
12 Pull-ups

CLICK HERE FOR VIDEO DEMO

 

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Jul
24

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2175837-BabyDeadlifting

1:) Mobility

- Hamstring Floss

- Pigeon Stretch

 

2:) Class warmup

- 300m row

- 1x high kicks

- 1x high knees

PREP for deadlift

 

3:) Strength – Deadlift

1x 10@ 75%

1x 5@ 85%

2 sets of 2@ 90%

*DONT GRIP AND RIP.. take time on your setup.

 

4:) WOD

15 minute AMRAP

200m run

10 Wall Ball 20/14#

5 Hang Cleans 40-50% of your 1 rep deadlift

* the goal on the Hang Cleans is to go UNBROKEN or if you must 3 reps then 2.

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Jul
23

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2014072311062723_MB_BS9U2141Edited

1:) Mobility 15 minutes

- SEEK AND DESTROY ALL YOUR KNOTS

* no sitting on a foam roller. That will not help your body recover. If you have questions on how to mobilize your body ask a Coach.

 

2:) Class warm up

- Coaches choice

 

3:) Skill

- Turkish Get Up

- 3 sets of 5 on each side

- You can use a KB, DB, and/or if you are skilled have fun stabilizing a barbell.

* If you have never done the TGU work on the movement pattern without any load.

 

4:) 15 minute ladder

2 T2B/k2E

2 Box jumps 24/20″

*increase reps by 2

2,2,4,4,6,6,8,8… and so on

 

*NO GLOVES to be used on the pull-up bars. Use chalk.. Use it wisely.. More  chalk isn’t always the answer.. If your grip is shot then get off the pull-up bar and do sit-ups.

*Choose a box height that’ll allow you to rebound.

 

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Jul
22

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arnold-bench_nqebpx

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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2013GamesPicture_rotator2

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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