Sunday, April 15 Gym Open

j

PREPARATION:

  • Row 24 Calories
  • 50 Double Unders
  • 10 Hang Power Clean @ 65/35
  • 8 Push Press @ 65/35

STRENGTH:

In 20:00:

  • establish a heavy 3 rep Power Clean and Push Press

then:

  • 3 sets of 3 reps @ 90% of heaviest weight from above

Met-Con WOD:

24:00 on the clock to complete as many Calories between you and your partner

Partner 1:

  • Rows 24/20 Calories

Partner 2:

  • 15 Hang Power Clean @ 95/65
  • 12 Wall Ball
  • 9 Toes to Bar
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Friday, April 13 Gym Open @ 6:15am

abb

PREPARATION:

  • Row 500m
  • 10 reps of Seated Floor Press with barbell
  • 10 Dual DB Rows
  • 50 DUs or 100 Single Unders

STRENGTH:

Bench Press as follows:

  • 6 reps @ 50%
  • 5 reps @ 60%
  • 4 reps @ 70%
  • 4 reps @ 75%
  • 4 reps @ 80%
  • 4 reps @ 85%
  • 10 reps @ 65%

Perform 5 DB Kroc Rows in between each set

Back Squats as follows:

  • 7 reps @ 60%
  • 6 reps @ 60%
  • 5 reps @ 60%
  • 4 reps @ 60%

Superset the following:

  • 10/8/6 reps of DB Pullovers
  • 24/16/12 DB Curls

Met-Con WOD:

4 rounds of “Water Pump”:

  • 5 Pull Ups
  • 10 Push Ups
  • 15/12 Calorie Row

 

 

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Thursday, April 12 Gym Open @ 6:15am

Image may contain: one or more people and shoes

PREPARATION:

  • Row 30/24 Calories
  • 20 Rubber Band Pull-aparts
  • 10 reps of Rope Lat Pulls
  • 10 KB RDLs

STRENGTH:

Complete 5 sets of the following:

  • 5 Deadlifts @ 60%, 65%, 70%, 75%, 80%
  • 5 Explosive Box Jumps (higher than usual)
  • 1:00 Farmer’s Carry

REST 1:00 betwen rounds

Met-Con WOD:

For time:

  • 1 lap Run or 200m Row
  • 27 Wall Balls
  • 27 KB Swings
  • 1 lap Run  or 200m Row
  • 21 Wall Balls
  • 21 KB Swings
  • 1 lap Run or 200m Row
  • 15 Wall Balls
  • 15 KB Swings
  • 1 lap Run or 200m Row
  • 9 Wall Balls
  • 9 KB Swings
  • 1 lap Run or 200m Row
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Wednesday, April 11 Gym Open @ 6:15am

aaa

PREPARATION:

  • Row 750m
  • 10 Hang Power Cleans
  • 5 Strict Pull Ups
  • 8 Power Cleans
  • 5 Toes to Bar

STRENGTH:

E2MO2M, complete 2 reps of Power Cleans as follows:

  • Round 1 @ 60%
  • Round 2 @ 65%
  • Round 3 @ 70%
  • Round 4 @ 75%
  • Round 5 @ 80%
  • Round 6 @ 85%
  • Rounds 7-10 @ heavier

Met-Con WOD:

4 rounds of the following:

  • Row 250m
  • 6 Pull Ups
  • 6 DB Thrusters 
  • 6 Toes to Bar
  • Row 150m
  • 4 Pull Ups
  • 4 DB Thrusters
  • 4 Toes to Bar
  • Row 100m
  • 2 Pull Ups
  • 2 DB Thrusters
  • 2 Toes to Bar

REST 2:00 between rounds

 

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Tuesday, April 10 Gym Open @ 6:15am

luc

Whenever you have the opportunity take a session with an experienced lifter – take it!

PREPARATION:

  • same as last week (oh, yeah, it ill be new to all of you…)

 

STRENGTH:

All loads are heavier than last week…

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

  • 2 reps of High Hang Snatch 

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

  • 2 reps of Hang Snatch 

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

  • 2 Snatch Lift-Offs + Snatch

Every 2 minutes, for 4 minutes (2 sets):

  • 4-Stop Halting Snatch Deadlift with 8-second descent

Met-Con WOD:

Push’n’Pull

10 rounds of the following:

  • 8 Push Press @ 75/55
  • 100m Row

REST while your partner goes

 

 

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Monday, April 9 Gym Open @ 5:15pm

lucas

Lots of take-aways from the session:)

PREPARATION:

  • Run 2 laps
  • 20 Goblet Squats
  • 8 DB Squat Cleans
  • 8 DB Split Jerks
  • 5 DB Front Squat + Split Jerks
  • 5 Barbell Front Squat + Split Jerks

STRENGTH:

E2MO2M, for 24 minutes (12 sets):

  • 1 rep of Clean & Jerk 

Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95

Met-Con WOD:

PART A>

4 rounds of:

  • 20 Air Squats
  • 15 Sit Ups
  • 10 Hand-Release Push Ups
  • 5 Squat Cleans @ 135/95 

REST 5:00

3 rounds of:

  • 50 Double Unders
  • 10 Power Snatch @ 75/45
  • 10 Pull Ups

PART B> ‘Midline Mania’

  • 10 TRX Push Up Curl-ins
  • Hex Safety Deadlift Bar Carry (or Farmer’s Carry) for 100m
  • Handstand Practice
  • 20 Hip Extensions on GHD

 

 

 

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Friday, April 6 Gym Open @ 6:15am

 

evie

PREPARATION:

  • Row 1000m
  • 10 reps of Seated Floor Press with barbell
  • 10 Dual DB Rows
  • 50 DUs or 100 Single Unders

STRENGTH:

Bench Press as follows:

  • 3 reps @ 70%; 2 reps @ 80%; 1 rep @ 85%
  • 5 reps @ 70%
  • 3 reps @ 75%; 2 reps @ 80%; 1 rep @ 90%
  • 5 reps @ 75%
  • 3 reps @ 80%; 2 reps @ 90%; 1 rep @ 95%
  • 5 reps @ 80%

then, superset of:

  • 3 sets of 10 Dips
  • 3 sets of 10 Skull Crushers

then, superset of:

  • 3 sets of 10 Close-grip Push Ups
  • 10 DB Rows

Met-Con WOD:

From the Festivus Games

Floater – Toss Me a Rope, I’m Drowning! 

  • With a 3-minute Running Clock…Part 1 – Max meters rowed in 1 minute
    Part 2 – Max double unders (DUs) or single unders (SUs) (Athlete’s choice) with remaining time

    The athlete will first perform the row. The judge will have the rower preset with 1:00 on the display so it counts down to zero for an exact meters rowed measurement. The athlete can choose any damper setting. 

    After completing maximum meters rowed in 1 minute the athlete will perform either double unders or single unders. It’s the athlete’s choice. However, the athlete must declare to the judge which style they are choosing and only that style reps will count toward the score. Also, single unders will be rounded up to the nearest even number and then divided by 2. 
    Example – Athlete does 123 SUs. Round up to 124. Divide by 2. Score=62

 

 

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