Friday, F(ab)ruary 23 Gym Open @ 6:15am

a

PREPARATION:

  • Row 14/12 Calories
  • 8 Toes to Bar
  • 10 DB Hang Power Clean and Press (5L/5R)

STRENGTH:

3-4

 

Met-Con WOD:

For those wishing to give the Online Comp a try:

Workout 18.1

Complete as many rounds as possible in 20 minutes of:

  • 8 toes-to-bars
  • 10 dumbbell hang clean and jerks
  • 14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Advertisements
Posted in Uncategorized | Leave a comment

Thursday, F(ab)ruary 22 Gym Open @ 6:15am

oscar

PREPARATION:

  • Row 500m
  • 10 Good Mornings with 65/45
  • 10 reps with Landmine

STRENGTH:

Using 100% of your recent Deadlift Max, complete the following: 

  • 1 set of 5 reps @ 50%
  • 1 set of 5 reps @ 60%

then, 4 sets of the following:

  • 3 reps @ 80% 

then, 2 sets of the following:

  • 3 reps @ 85% from 4′ bumpers

REST 2:00 between sets

 

Met-Con WOD:

PART A> Gymnastics Test

1) Strict Pull Ups: 1 x Max.
*Strict Band Assisted Pull-up

2) Handstand Push Up: 1 x Max.
*Seated DB Shoulder Press x Max Reps

3) Push-ups: 1 x Max.
*Box Push-ups

*Rest as much as needed between sets.

4 Gymnastics tests today that you should record and keep track off.

PART B> at a relaxed, but steady, pace

Mins 0:00-5:00 Complete: 

  • 750/600 M Row @ 80%
    – rest in remaining time

Mins 5:00-10:00 Complete: 

15-12-9-6 (42 reps each): 

  • DB Snatches
  • DB Goblet Squats 
    – rest in remaining time 

Mins 10:00-15:00 Complete: 

  • 750/600 M Row @ 80%
    – rest in remaining time 

 

 

Posted in Uncategorized | Leave a comment

Wednesday, F(ab)ruary 21 Gym Open @ 6:15am

doc

Welcome back, Doc!

PREPARATION:

  • Row 30 Calories
  • 10 reps of Anti-rotation with Hold on GHD
  • 10 Hang Cleans with a bar
  • 8 Cleans from the blocks (bumpers)

STRENGTH:

E2MO2M, for 7 rounds (14:00) complete:

  • 2 Power Cleans

Met-Con WOD:

4 Rounds for calories,
With a 2 minute clock: 

  • 10 Toes to Bar 
  • 10 Hang Power Clean @ 115/75
  • As many calories on Rower/Ski Erg or Air Assault as possible in remaining time

Rest 2 minutes between rounds

Posted in Uncategorized | Leave a comment

Tuesday, F(ab)ruary 20 Gym Open @ 6:15am

marls

PREPARATION:

  • Row 500m
  • 10 Renegade Rows on TRX straps… (new skill)
  • Snatch warm-up as usual

STRENGTH:

In 15 minutes build to today’s heavy-ish snatch, and then…

For max load, in 3 minutes:

  • 5 Snatches

Event Rules:
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. 

Met-Con WOD:

3-1

Posted in Uncategorized | Leave a comment

Monday, F(ab)ruary 19 Gym Open @ 4:00pm

family

Family is always the number one priority – and our gym family is a big part of mine – thanks for being such a great group of people

PREPARATION:

  • Row 24/20 Calories
  • 10 Goblet Squats with a 2 second pause in bottom
  • 10 Back Squats with bar
  • 10 Rusty Donovans (Rusty gets the credit – Donny demos)
  • 8 Clean and Jerks with bar

STRENGTH:

Like last week, take 15:00 to:

  • build to a heavy 1 rep Back Squat
  • you are not worrying about setting a PR, but priming your CNS (Central Nervous System)

then, take 15:00 or so to:

  • build to a Clean and Jerk Max for today

Met-Con WOD:

Complete the following for time:

  • 24/20 Calorie Row
  • 24 Wall Balls
  • 24 Chest to Bar Pull Ups

REST 3:00

  • 20/16 Calorie Row
  • 20 Wall Balls
  • 20 Toes to Bar

REST 3:00

  • 16/12 Calorie Row
  • 16 Wall Balls
  • 16 Pull Ups

FINISHER:

  • 10 Barbell Rollouts
  • 10 Handstand Push Ups (practice Kipping if you have it)
  • 10 Reverse Hypers
  • 10 Dead Bugs
  • 10 Rope Pulldowns
Posted in Uncategorized | Leave a comment

Sunday, F(ab)ruary 18 Gym Open @ 9:00am

persi

PREPARATION:

  • Row 30 calories
  • 10 Push Ups
  • 10 Sit Ups
  • 10 Seated (on floor) BB Presses

STRENGTH:

PART A>

2-3

PART B>

  • 5 Strict Press + 1 Push Press (start @ 60% of your Strict Press Max and increase)
  • 4 Strict Press + 2 Push Press
  • 3 Strict Press + 3 Push Press
  • 2 Strict Press + 4 Push Press
  • 1 Strict Press + 5 Push Press

Complete 5 Pull Ups between each set

Met-Con WOD:

In Teams of 2:

20 Min AMRAP of:

  • 30 Back Squats Squats @ 95/65
  • 30 Kettlebell Swings @ 53/35 
  • 30 Push Ups
  • 30 Calorie Row

– split up the reps as you see fit

Posted in Uncategorized | Leave a comment

Friday, F(ab)ruary 16 Gym Open @ 6:15am

anthony

PREPARATION:

  • Row 18 Calories
  • 20 reps of Bench with bar
  • 20 reps of Rubber Band Pull-aparts
  • 20 Push Ups

STRENGTH:

bench 2-4

 

Met-Con WOD:

AMRAP in 5:00 of:

  • Wall Balls
  • EMOM perform 5 Deadlifts @ 185/135

REST 2:00

Complete the following for time:

  • 18/14 Calorie Row
  • 12 Hang Power Cleans @ 95/65
  • 15 Box Jumps
  • 9 Pull Ups
  • 18/14 Calorie Row
  • 12 Push Press @ 95/65
  • 15 Box Jumps
  • 9 Pull Ups
Posted in Uncategorized | Leave a comment