Wednesday, June 21 Gym Open @ 6:15am

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PREPARATION:

  • Row for 50 Pulls
  • try out the Reverse Hyper (Louie)
  • 10 Push Press with bar
  • 8 Power Cleans with bar

STRENGTH:

We are doing an extra long set of Strength today

E2MO2M, for 6 minutes (3 sets):

  • 5 reps of Behind the Neck Press in Split

E2MO2M, for 6 minutes (3 sets):

  • 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% of 1-RM Clean & Jerk

E2MO2M, for 6 minutes (3 sets):

  • 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 65-70% of 1-RM Clean & Jerk

E2MO2M, for 6 minutes (3 sets):

  • 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 75-80% of 1-RM Clean & Jerk

Met-Con WOD:

In teams of 2, complete:

  • 300/240 Calories on Rower
  • Every 2 minutes complete: 2 Handstand Push Ups (Partner 1); 1 Turkish Get Up with bar )Partner 2) – switch each round
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Tuesday, June 20 Gym Open @ 6:15am

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Squat action in the dungeon

PREPARATION:

  • Row 30 Calories
  • 10 DB Snatches
  • 10 Ring Pull Ups with feet on ground

STRENGTH:

E2MO2M, for 6 minutes (3 sets):

  • 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch

E2MO2M, for 6 minutes (3 sets):

  • 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70% of 1-RM Snatch

E2MO2M, for 6 minutes (3 sets):

  • 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80% of 1-RM Snatch

Met-Con WOD:

30-25-20-15-10-5 reps of:

  • Calorie Row 

after each Row, complete:

  • 1 round of 5 Pull Ups, 10 Push Ups; 15 Sit Ups
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Monday, June 19 Gym Open @ 5:20pm:)

hallam

Our “Man from Down Undah” had an argument with his garage door on Father’s Day. David lost, and looks forward to a full recovery.

PREPARATION:

  • Run or Row 400m
  • 20 Air Squats + 15 Goblet Squats + 10 Jumping Squats
  • 10 Face the Wall Squats (Squat Therapy)
  • any form of hip opening mobility prep work you find useful

STRENGTH:

It is time again to establish a current 1 rep Back Squat Max

Back Squat as follows:

  • 1 set of 8 reps @ 40%
  • 1 set of 3 reps @ 50%
  • 1 set of 3 reps @ 60%
  • 1 set of 2 reps @ 70%
  • 1 set of 1 rep @ 80%
  • 1 set of 1 rep @ 85%
  • 1 set of 1 rep @ 90%
  • 1 set of 1 rep @ 95%
  • 1 set of 1 rep @ 95% +
  • 1 set of 1 rep @ heavier than ^ if it is there

Met-Con WOD:

PART A> Partner Action

This is a partner workout. Each partner must complete a full round before the other partner starts. Complete 4 rounds each.

4 rounds of:

  • 4 Squat Cleans @ 135/95 (or 65% of your Clean Max)
  • 8 Burpee Box Jumps 
  • 12 KB Swings

 then – run around the outside of the school

4 rounds of:

  • 4 Clean & Jerks @ 135/95 
  • 8 Push Ups + 8 Sit Ups
  • 12 Goblet Squats 

then – run around the outside of the school

4 rounds of:

  • 4 Deadlifts @ 135/95
  • 8 Atlas Stone or D-Ball to Shoulder
  • 12 KB Lunge 

 lastly – run around the outside of the school

 

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Friday, June 16 Gym Open @ 6:15am

http://kaynutrition.com/2017/06/food-exercise-transaction/

PREPARATION:

  • 2 minutes of skipping
  • 20 Rubber Band Flyes
  • 20 Rubber Band Rows
  • 10 Pike Planks on Rower
  • 1 minute of “Arms only” Rowing

STRENGTH:

PART A>

E2MO2M, for 8 rounds, of Bench Press as follows:

  • 1 set of 10 reps @ 50%
  • 1 set of 10 reps @ 55%
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of 5 reps @ 75%
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 15 reps a @ 55%

PART B>

  • 1 set of 10 reps of Rollouts with Swiss Bar
  • 2 sets of 10 reps of Rhomboid Pull-downs
  • 1 set of max reps of Loaded Iso-Hangs
  • 1 set of 10 reps of Seated Row Modified Drop Set

Met-Con WOD:

5 rounds, not for time:

  • 12 Calories on Rower/Erg/Airdyne
  • 8 One Arm DB Snatch (10 L/10R)
  • 4 Plate Sit Ups 
  • 1 Clean @ 155/105

 

 

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Thursday, June 15 Gym Open @ 6:15am

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Finn sets quite a focused tone:) – 69:50

PREPARATION:

  • Row 300m
  • 10 Single Leg Deadlifts
  • 10 Seated Good Mornings
  • 10 Opposite Toe Touches

STRENGTH:

Deadlifts as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of 2 reps @ 80%
  • 1 set of 2 reps @ 85%
  • 1 set of 2 reps @ 90%
  • 1 set of 1 rep @ higher than ^

REST 2 minutes between sets

Met-Con WOD:

In 5:00 complete each of the following couplets – REST balance of time 

3 Rounds of:

  • 10 Dual KB/DB Front Squats @ 35/20
  • 14 HR Push Ups

3 Rounds of:

  • 10 Deadlifts @ 185/135
  • 14 Wall Balls 

3 Rounds of:

  • 10 Russian Twists with 25/15 plate
  • 14 Russian Swings @ 53/35

REST 2 minutes

  • Run 2 laps or Row 300m or Ski Erg 250m or Airdyne 1:00

 

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Wednesday, June 14 Gym Open @ 6:15am

PREPARATION:

  • Row 250m
  • 10 Push Press with bar
  • 10 Goblet Squats
  • 10 Thrusters with bar

STRENGTH:

 

E2MO2M, for 20 minutes, Thrusters a follows:

  • 1 rep 
  • build weight over the rounds

Met-Con WOD:

For Time:

  • Row 24 Calories
  • 24 Thrusters @ 75/55
  • REST 1:00
  • Row 20 Calories
  • 20 Thrusters
  • REST 1:00
  • Row 16 Calories
  • 16 Thrusters
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Tuesday, June 13 Gym Open @ 6:15am

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PREPARATION:

  • Row 250m
  • 10 Snatch Pulls with bar
  • 10 Snatch High-Pulls with bar
  • Shoulder mobility with bands

STRENGTH:

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

  • 3 Snatch Pulls + 3 Snatch High Pulls + 3 Power Snatches  @ 50-55% 

Immediately followed by…

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

  • 2 Snatch Pulls + 2 Snatch High Pulls + 2 Power Snatches  @ 60-65% 

Immediately followed by…

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

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

*Same loads as last week. Lets dial in perfect positions.

http://www.catalystathletics.com/exercise/99/Snatch-High-Pull/

Met-Con WOD:

PART A>

5 attempts at each of the following:

  • Broad jump 50 ft. in as few jumps as possible
  • 3 pull-ups as slow as possible
  • Max set of strict freestanding handstand push-ups
    Rest as needed between attempts.

PART B>

4 rounds of the following:

  • Row 250m
  • Rest while your partner goes
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