Friday, September 22 Gym Open @ 6:15am

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PREPARATION:

  • 300m Row
  • 10 reps of A, T, Y Crossover Symmetry
  • 10 Seated on Floor Dual KB Press
  • 10 Bench Pec Openers with PVC

STRENGTH:

Bench Press as follows:

  • 1 set of 15 reps @ 40%
  • 1 set of 10 reps @ 50%

then, superset the following:

  • 4 sets of 4 reps of Bench Press @ heavier each set
  • 4 sets of 4 reps each side of DB Kroc Rows @ heavier each set

REST 2 minutes between supersets

Met-Con WOD:

Complete the following:

  • 300m Row
  • 21 H-R Push Ups
  • 15 Sumo Deadlift High Pulls @ 65/45 (or D-Ball Over the Shoulders, Sharpy)
  • 9 Wall Balls
  • 300m Row
  • 21 Sumo Deadlift High Pulls @ 65/45 (or D-Ball^)
  • 15 Wall Balls
  • 9 H-R Push Ups
  • 300m Row
  • 21 Wall Balls
  • 15 H-R Push Ups
  • 9 Sumo Deadlift High Pulls @ 65/45 (or D-Ball^)
  • 300m Row
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Thursday, September 21 Gym Open @ 6:15am

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The Deadlift Doctor

PREPARATION:

  • 20 Banded Good Mornings
  • 10 steps of X-Band Walks
  • 10 Deadbugs

STRENGTH:

Deadlifts as follows:

  • 1 set of 7 reps @ 40%
  • 1 set of 6 reps @ 55%
  • 5 sets of 5 reps 
  • start @ 65% and increase load as feel allows

REST 2 minutes between sets

Met-Con WOD:

Since we never got to this yesterday….

Perform this combo for 24 minutes (4 rounds):

Minute 1: 8 Burpees
Minute 2: 8 Box Jumps with step down 
Minute 3: 12/10 Calorie Row
Minute 4: 10 Ball Slams
Minute 5: 10-30s Handstand Hold
Minute 6: 1 Turkish Get-up each arm (moderate weight)

  • Heart rate should be in the 65%-75% zone
  • Transitions times should allow athletes to keep heart rate consistent.
  • TGU should be a moderate weight and should allow proper movement mechanics.
  • This type of working should feel similar in effort is an moderately paced 5k Run.
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Wednesday, September 20 Gym Open @ 6:15am

 

singer

Our good friend, Singer, wears many hats:)

PREPARATION:

  • Row 24 Calories
  • hip flexor banded action (Dr. Harden)
  • Handstand scissor work (pamela gagnon)

STRENGTH:

Every 2 minutes, for 16 minutes (8 sets) of:

  • 2 Clean Lift-Offs with Pause at Knees + 2 Clean Pulls + 2 Power Cleans + 2 Front Squats

*Sets 1-3  @ 70% 
*Sets 4-6  @ 75%
*Sets 7-8  @ 80%

Then:
Four sets of:

  • 4 reps of Front-Racked Barbell Bulgarian Split Squats
    REST 45 seconds after each leg
    REST 90 seconds between sets

Met-Con WOD:

Perform this combo for 24 minutes (4 rounds):

Minute 1: 8 Burpees
Minute 2: 8 Box Jumps with step down 
Minute 3: 12/10 Calorie Row
Minute 4: 10 Ball Slams
Minute 5: 10-30s Handstand Hold
Minute 6: 1 Turkish Get-up each arm (moderate weight)

  • Heart rate should be in the 65%-75% zone
  • Transitions times should allow athletes to keep heart rate consistent.
  • TGU should be a moderate weight and should allow proper movement mechanics.
  • This type of working should feel similar in effort is an moderately paced 5k Run.
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Tuesday, September 19 Gym Open @ 6:15am

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Krista won the workout and the fight:)

PREPARATION:

  • Row 250m
  • Spinal Extension drill with foam roller and DB (Dr. Jacob Harden)
  • Rubber Band Planks

STRENGTH:

Every 2 minutes, for 6 minutes (3 sets):

  • 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

  • 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

  • 1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
    (After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there)

Met-Con WOD:

21-18-15-12-9-6-3 of:

  • Calorie Row/Bike/Ski
  • Push Press @ 75/45

 

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Monday, September 18 Gym Open @ 5:15pm

DON”T FORGET ABOUT “HEROES HOMAGE” on November 11th @ 4:00pm

PREPARATION:

  • Run 1 lap of halls
  • 10 steps of Rubber Band X-Walk
  • 10 Hang Power Cleans with bar
  • 8 Power Cleans with bar
  • 6 Squat Cleans with bar

STRENGTH:

Complete the following:

  • 1 set of 10 reps of Thrusters with bar
  • 1 set of 7 reps with 75/45
  • 5 sets of 5 reps  (start @ 60%)
  • build load each set based on feel

REST 2 minutes between rounds

Met-Con WOD:

Part A>

5 minute AMRAP of:

  • 5 Hang Power Cleans @ 105/60
  • 10 Air Squats 
  • 15 Sit Ups

REST 2 minutes

5 minute AMRAP of:

  • 5 Power Cleans @ heavier than ^
  • 10 Push Ups
  • 15 Bar-over Jumps (lateral hop over bar)

REST 3 minutes

5 minute AMRAP of:

  • 5 Squat Cleans @ heavier than ^
  • 10 Russian Twists with light weight KB/DB/plate/ball
  • 15 Double Unders or 30 Singles (we will get creative with space – maybe move into main hallway with equipment

PART B> “Murph” Prep

Since we already performed lots of Push ups and Sit Ups, we need only work the Pull Ups

  • Complete 10 Strict Pull Ups (or version)
  • Complete 20 Kipping Pull Ups 

 

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Friday, September 15 Gym Open @ 6:15am

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Doc Blaine pulled an easy 415# 🙂

PREPARATION:

  • 3 minutes of Row, Bike or Ski
  • 10 reps of Seated on the Ground Press
  • 10 reps of Floor Press
  • 10 reps of Dual DB Rows

STRENGTH:

Superset the following – increase weight each round:

  • 5 sets of 3 reps of Bench Press 
  • 5 sets of 3 reps of Pendlay Row

REST 2 minutes between Supersets

Met-Con WOD:

  • Row 600m

4 rounds of the following:

  • 10 Close Grip Dumbbell Bench Press @ 50/35)
  • 15 Dumbbell Bent Over Rows @ 50/35)
  • 20 Strict Presses (empty barbell)
  • 25 Banded Pull-Aparts

then:

  • Row 400m

 

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Thursday, September 14 Gym Open @ 6:15am

 

PREPARATION:

  • 10 Good Mornings with 45/35
  • 5 Inchworms
  • 10 Rope Rows
  • Airdyne 2:00

STRENGTH:

Deadlifts as follows:

  • take 20 minutes to build up to a heavy-ish daily lift

REST 2 minutes between sets

Met-Con WOD:

10 rounds of the following:

  • 3 Deadlifts @ 65% of today’s heavy-ish Max
  • 5 Toes to Bar
  • 7 Air Squats
  • 150m
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