Friday, January 24 Gym Open @ 6:05am

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PREPARATION:

  • Row/Ski/Air Assault/ Bike for 20 Calories
  • 10 Push Ups + 10 Sit Ups + 10 Air Squats + 5 “Floor to Feet”

STRENGTH:

Incline Bench Press with bar or DB’s (you decide):

  • 5 sets of 3 reps @ 65%, 70%, 75%, 80% and 85%

Met-Con WOD:

Complete the following for time:

  • 27 Calorie ERG
  • 21 Bench Press @ 95/55 (or 40%)
  • 21 Calorie ERG
  • 15 Bench Press @ 95/55
  • 15 Calorie ERG
  • 9 Bench Press @ 95/55
  • 9 Calorie ERG

3:00 REST

  • 15 Calorie ERG
  • 15 Bench Press @ 115/60 (or 50%
  • 12 Calorie ERG
  • 12 Bench Press @ 115/60
  • 9 Calorie ERG
  • 9 Bench Press @ 115/60

3:00 REST

  • 12 Calorie ERG
  • 12 Bench Press @ 135/65 (or 60%)
  • 9 Calorie ERG
  • 9 Bench Press @ 135/65
  • 6 Calorie ERG
  • 6 Bench Press @ 135/65
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Thursday, January 23 Gym Open @ 6:05am

 

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Cody and Jordan

PREPARATION:

  • Row/Ski 500m or Bike 1000m
  • 10 Good Mornings
  • 10 Inchworms
  • 10 Rope Rows

STRENGTH:

E2MO2M, for 16:00 (8 rounds):

Deadlifts, from a set of bumpers (choose at least 25’s to start from)

  • 8 reps @ 60%
  • 6 reps @ 65%
  • 5 reps @ 70%
  • 4 reps @ 75%
  • 3 reps @ 80%
  • 2 reps @ 85%
  • 1 rep @ 90%
  • 1 + reps @ 95%

Met-Con WOD:

10 rounds of:

  • 10 Calorie ERG
  • 9 Air Squats
  • 8 Russian Twist with KB/DB or plate
  • 7 Push Ups
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Wednesday, January 22 Gym Open @ 6:05am

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Hangin’ with the cool kidz…

PREPARATION:

  • Row/Ski 600m or Bike 1200m
  • 10 Med Ball Cleans
  • 6 Hang Power Cleans @ 65/35
  • 5 Hang Squat Cleans @ ^
  • 4 Power Cleans @^
  • 3 Squat Cleans @^

STRENGTH:

E2MO2M, for 20:00 (10 sets), Squat Clean as follows:

  • 1 rep @ 50%
  • 1 rep @ 60%
  • 1 rep @ 65%
  • 1 rep @ 70% 
  • 1 rep @ 75%
  • 1 rep @ 80%
  • 1 rep @ 82.5%
  • 1 rep @ 85%
  • 1 rep @ heavier
  • 1 rep @ heavier

Met-Con WOD:

18:00 on any ERG (switch as you see the need):

Every 500m on Ski/Row/Air Assault or 1000m on Bike:

  • 4 reps of Hang Power Clean @ 95/55
  • 8 reps of Push Press @ 95/55
  • 12 reps of Deadlifts @ 95/55
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Tuesday, January 21 Gym Open @ 6:05am

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She still has the crazy skillz and strength!

PREPARATION:

  • Row/Ski/Bike 3:00

EMOM, for 5:00, perform:

  • 5 reps of DB Snatch Left Arm
  • Hold at top for 10 seconds
  • 5 reps of DB Snatch Left Arm
  • Hold at top for 10 seconds
  • PVC Muscle Snatch from Hip for balance of minute

STRENGTH:

We are going to work from the blocks today, like last week, EXCEPT that the blocks need to be slightly higher (the bar should be above knee):

  • we will start off with 10 Single High Pulls from the blocks
  • build up in weight each set
  • Rest between sets 90 seconds

Then, we will spend the next 15:00-20:00 performing:

  • 1 rep of Squat Snatch from the blocks

Met-Con WOD:

4 rounds of:

  • 8 D-Ball or Sandbag Squats
  • 8 Push Ups on the D-Ball or Sandbag
  • 30 second MAX EFFORT on any Erg

REST 1:00 between rounds

REST 3:00

4 rounds of:

  • 15 Air Squats
  • 5 Ground to Shoulder with D-Ball
  • 30 second MAX EFFORT on any ERG 

REST 1:00 between rounds

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Monday, January 20 Gym Open @ 5:00pm

No photo description available.

PREPARATION:

  • 30 seconds “on”; 30 seconds “easy” for 4:00 o any erg
  • 10 McGill Sit Ups + 10 Single-leg Glute Bridge and Hold
  • 2 rounds of the following Barbell Warm-up drill:

>5 Deadlift+ 5 Pendlay Rows + 5 High Hang Power Cleans + 5 Front Squats + 5 Strict Press + 5 Good Mornings + 5 Strict Behind the Neck Press + 5 Back Squat + 5

  • mobility and stretching as you see fit

STRENGTH:

Back Squat as follows:

E2MO2M, Warm-up sets:

  • 6 reps @ 45%
  • 4 reps @ 50%
  • 3 reps @ 65%

E3MO3M, Working sets:

  • 5 reps @ 70% (last week this was 8 reps @ 67%)
  • 5 reps @ 70%
  • 5 reps @ 70%
  • 5 reps @ 70%
  • 2 reps @ 80%
  • 2 reps @ 85%
  • 1 rep @ 93%

REST 3:00 between Working sets

Met-Con WOD

AMRAP in 30:00 with a partner:

  • 30 Calorie Row/Ski/Bike/Air Assault
  • 30 Box Jump Overs
  • 30 Hang Power Cleans @ 95/65
  • 30 Alternating Burpees
  • 30 Push Press/Jerk @ 95/65
  • 30 Toes to Bar (or Knees Up)
  • 30 DB Snatch 
  • 30 Wall Ball 
  • 30 Double Unders (or 60 Singles)
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Friday, January 17 Gym Open @ 6:05am

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PREPARATION:

  • Row/Ski/Air Assault/ Bike for 20/16 Calories
  • 10 Push Ups
  • 10 Sit Up – Get Ups 

STRENGTH:

4 rounds of the following:

  • 10-8-7-6 reps of Bench Press @ 55%, 60%, 70%, 75%
  • 15 reps Banded Face Pulls
  • 10 reps of DB Plank Row 

REST 2:00 between rounds

12-10-8 reps of:

  • DB Floor Press
  • DB Bent-over Row 
  • DB Push Ups
  • Ring Rows

REST 1:00 between rounds

3 rounds of:

  • Barbell 21’s (7/7/7)
  • 15 reps of Tricep Push-downs (or version)
  • 10 reps of Seated DB Press

REST 1:00 between rounds

3 rounds of:

  • 16-12-8 reps of DB Hammer Curls
  • 10-8-6 reps of Close-grip Bench Press

Met-Con WOD:

5 rounds, not for time:

  • 15/12 Calories on Rower/Ski/Air Assault/Bike
  • 12 KB Swings (heavier than usual)
  • 8 Plate Sit Ups 
  • 1 Clean & Jerk @ 155/105 (20# heavier than your usual workout weight)

 

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Thursday, January 16 Gym Open @ 6:05am

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PREPARATION:

  • Row/Ski 500m or Bike 1000m
  • Barbell Warm-up Drill from Monday:

5 Deadlift+ 5 Pendlay Rows + 5 High Hang Power Cleans + 5 Front Squats + 5 Strict Press + 5 Good Mornings + 5 Strict Behind the Neck Press + 5 Back Squat

  • Wall Handstand Hold for 45 seconds

STRENGTH:

Box Jumps and Deadlifts (if you wish to do Deficit Deadlifts, subtract 5%):

  • 8 Box Jumps (higher than your usual)
  • 8 reps of Deadlift @ 45%
  • 6 Box Jumps
  • 5 reps of Deadlift @ 60%
  • 2 Box Jumps
  • 5 reps of Deadlift @ 65%
  • 4 Box Jumps
  • 5 reps of Deadlift @ 70%
  • 3 Box Jumps

then:

  • 5 sets of 4 reps of Deadlift  @ 80%

Met-Con WOD:

4:00 AMRAP of:

  • 500m/400m Row/Ski or Bike 1000m/800m
  • 15 Push Ups
  • Max Wall Balls in balance of time left

REST 2:30

4:00 AMRAP of:

  • 500m/400m Row/Ski or Bike 1000m/800m
  • 15 Push Ups
  • MaxD-Ball Over the Shoulder in balance of time left

REST 2:30

4:00 AMRAP of:

  • 500m/400m Row/Ski or Bike 1000m/800m
  • 15 Push Ups
  • Max Sit Ups in balance of time left
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