Friday 4.8.2016

Bro's doing bro stuff.

Bro's doing bro stuff.

**Reminder: Gym will be CLOSED all weekend as we renovate and improve our facility!!

 

Warm Up

3 Rounds:
300m Row
15 Back Extensions/Good Mornings (barbell)
15 Sit Ups
+ 
12-9-6
Deadlifts
Strict Press (Both w/ Empty Bar)

Mobility:
-General Calisthenics (coaches choice)
-Foam Roll/Lax Ball

 

Workout

A. Deadlift - 5x5, climbing - NOT a 5rm, but go heavy

B. "Dianabolic"

5 RFT:

9 Deadlifts (225/155)
9 HSPU

C.  Conditioning/Core Flexion Extra Credit

Tabata Sets of:

Airdyne x 4 sets
Sit Ups x 4 sets
Airdyne x 4 sets
Sit Ups x 4 sets

Thursday 4.7.2016

Gather 'round kids, this rig has some stories to tell 

Warm Up

3:00 Line Drill laps around the gym

Mobility:
~ Hip Mobility Complex
~ Calf Stretch
~ Pec/Trap Release

Workout

A. WOD Prep

B. Buddy day beat down...
Teams of two, AMRAP 20:
50 KB Swings (53/35)
10 Shuttle Runs (5 per athlete - down & back = 1)
50 Box Jump Overs (24/20)
10 Trips, burpees broad jump (length of rig = 1 trip)

Wednesday 4.6.2016

Never a dull moment with this crowd

Warm Up

Pizza Delivery
(penalties = squats, push ups, kips)

Bench Press Review

Mobility:
~ Banded Overhead
~ Banded Bully
~ Tspine Release
~ Quad smash

Workout

A. Bench Press E2M x5 Sets x 5 Reps, climbing but NOT to a 5RM

B. “Sprint Cindy"
Every :90 x 10 rounds
5 Pull Ups
10 Push Ups
15 Air Squats

C. 10 x 300m Row @ 70% RPE
-Rest 1:1 between-

Get borderline uncomfortable ;)

Tuesday 4.5.2016

Way to represent Michelle and Joe!!

Warm Up

3 Rounds
:45 Row/:15 Rest
:45 Jump Rope/:15 Rest

Barbell Warm Up

Mobility:
~ Bear Hugs and Arm Circles (before Barbell w/u)
~ Down Dog/Cobra
~ Calf Stretch
~ Smash Bits

Workout

A. Clean & Jerk EMOM x 9
Min 1-3: 3 Reps @ 70(ish)%
Min 4-6: 2 Reps 75(ish)%
Min 7-9: 1 Rep @ 80(ish)%

***If you don't have a current 1RM, as most don’t, then base these lifts off feel. Sets of 2 & 3 do not need to be Touch and Go.

B. "Tea Time"
5 Rounds for total reps:
1:00Calorie Row
1:00 Double Unders
1:00 Clean & Jerks(75% Bodyweight)
1:00 Rest

C. Weighted Dips
3x5, 5x3, across

 

Monday 4.4.2016

Date night

Warm Up

3 Rounds
:30 Jumping Jacks
:30 Air Squats
:30 Mountain Climbers

Barbell Warmup

Mobility:
~ Banded Hip
~ Banded Couch
~ Banded Squat
~ Banded front rack

Workout

A. Front Squat 4x3, across

B. "Manifesto"
For time:
20 Burpees
25 Front Squats (95/65)
30 T2B
25 Front Squats (95/65)
20 Burpees

C. Weighted Good Mornings  3x15

Friday 4.1.2016

What a terrible April Fools joke

Warm Up

Line Drill/ wall ball Relays! 
(Run, High Skip, Butt Kick, Shuffle, Run)

Barbell Warm Up

Mobility:
~ Dislocates/Gandalf/Hip Flexor
~ Hamtring/Adductor (dowel)
~ Forearm
~ Individual

Workout

A. EMOM x 9
Min 1: 3 Snatches
Min 2: 2 Snatches
Min 3: 1 Snatch

B. "White Rabbit, White Rabbit"
Teams of 3, Amrap 20
75 power snatches (75/55)
25 rope climbs
100 wall balls (20/14)

C. Bench press 4x4, across

Wednesday 3.30.2016

Never Given. Always Earned.

Warm Up

3 Rounds:
Row :45/Rest :15
Jump Rope :45/Rest :15

Barbell Warm Up

Mobility:
~ Calf
~ Samson Stretch/Hamstring
~Trap Release
~ Individual

Workout

A. Hang Clean EMOM x 10 x 1 Rep Climbing

B. "Annie"
50-40-30-20-10
Double Unders
Sit Ups

C. Airdyne 100Cal AFAP

Tuesday 3.29.2016

The next generation

Warm Up

Row 750m
+
12-9-6
Box Jump(step down)
Push Up
Sit Up

Barbell Warm Up

Mobility:
~ Banded Hamstring
~ Knee Hug
~ Down Dog/Cobra/Calf

Workout

A. Deadlift 5x5, climbing

B. "Splish Splash"
4 RFT:
15 Calorie Row
15 Box Jumps (24/20)
15 Pull Ups
15 Push Ups

C. EMOM x 10
Odd: 3-5 Wall Walks
Even: 1-3 Muscle Ups/5-7 Ring Dips

Monday 3.28.2016

Determination

Warm Up

Row/Bike/Run 3:00
+
3 Rounds Cindy
5 Pull Ups/Ring Rows
10 Push Ups
15 Air Squats

Barbell Warm Up

Mobility:
~ Banded Hip/Hamstring/Couch
~ Kicks
~ Banded Overhead/Bully
~ TSpine Release

Workout

"Solag"
5 RFT:
5 Clean & Jerks (135/95)
10 Back Squats (135/95)

OR 

16.5

Thursday 3.24.2016

These ladies don't mess around with their cash out! Focus for days!

Warm Up

Coach's Choice

Workout

A. BTN Snatch Grip Push Press 5x2, across
*Focusing on building stability and confidence in the overhead lock out position

B. "Calves, Cash, Stache and Glasses"
Teams of two, AMRAP 16:00
1k Row
200m Shuttle Runs*
300 Double Unders/300 Single Unders
*Alternate trips of down and back the length of the rig (20m) for ten total trips (200m)

C. Mobilize and Socialize

Wednesday 3.23.2016

Did you stretch your hamstrings yet today?

Warm Up

EMOM 6
Evens: 5 Burpees + Shuttle run (half way and back, all the way and back)
Odds: 5 Jump Squats + Shuttle Run (half way and back, all the way and back)

Barbell Warmup
(Front Squat, Press, Thruster)

Mobility:
~ Super Couch
~ Banded Squat
~ Quad Smash
~ Individual

Workout

A. Thruster - Build to a MODEARTE double (out of the rack)

B. "Olive Juice"
EMOM x 15
Min 1: 15 KB Swings (70/53)
Min 2: 10 Burpees
Min 3: 5 Thrusters (115/75)

C. Accrue 5:00 in weighted plank hold (you choose weight)

 

Tuesday 3.22.2016

Never a dull moment... Thanks for the assisted Hand Release Push Up demo Lumi!

Never a dull moment... Thanks for the assisted Hand Release Push Up demo Lumi!

Warm Up

Row 750m
+
Frankenstein Walk
Spiderman Walk
Ninja Lunge
Burpee Broad Jump

Mobility:
~ Dislocates/Ganndalf
~ Kicks
~ Hamstring/Adductor/Hip Flexor (off box)

Workout

A. Hang Snatch Wave
EMOM x 9
Min 1-3: 3 Hang Snatches
Min 4-6: 2 Hang Snatches
Min 7-9: 1 Hang Snatch

B. "Uprising"
4 RFT:
12 Box Jumps
12 Hang Snatch (95/65)
12 Pull Ups

C. Tabata Flutter Kicks x 8 rounds

Monday 3.21.2016

No big deal, just warming up

No big deal, just warming up

Warm Up

3 Rounds
:45 Row/:15 Rest
:45 Jump Rope/:15 Rest

Barbell Warm Up
(PClean/FSquat/Clean)

Mobility
~ Banded Hip/Hamstring/Squat
~ Calf
~ Pec/Trap release
~ Individual

Workout

"False Alarm"
AMRAP 13:00
30 Double Unders
15 Squat Cleans (135/95)
15 Ring Dips

OR 

16.4

Wednesday 3.16.2016

Almost candid

Warm Up

Run 400m as a class
Then:
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Barbell Warmup

Mobility:
~ Calf
~ Trap/Pec Release
~ Hamstring/Lat Smash
~ Individual

Workout

"Galapagos"
Teams of two, AMRAP 20
400m Run (Alternate every 100m)
40 Hang Power Cleans (115/75)
40 Push Press (115/75)
40 Box Jumps (24/20)

Tuesday 3.15.2016

#TeamPiccolo

Warm Up

Wall Ball Relays
(Run, Skip, Bear Crawl, reverse bear crawl, high knees, etc)

Barbell Warm Up

Dowel Mobility:
~ Dislocates/Gandalf
~ Hip flexor
~ Hamstring/Adductor
~ Individual
 

Workout

A. Deadlift - Build to a smooth set of 3, NOT A 3RM

B. "Pick Six"
4 RFT:
15 Wall Balls (20/14)
12 Deadlifts (185/125)
9 HSPU
25 Double Unders

C. Airdyne Intervals
5 x :20 (hard) / :40 (light)

 

Monday 3.14.2016

Stronger together

Warm Up

Row 750m
+
15-12-9
KB Swings(light)
Air Squat
Push Up

Mobility:
~ Kicks
~ Chest Opener
~ Banded Hip
~ Individual

Workout

A. "Ready, Go"
2 rounds, each for time:
250m Row
15 KB Swings (70/53)
25 Burpees
15 KB Swings (70/53)
250m Row
-Rest 5:00 between rounds-
*These should be all out efforts

OR…

Redo 16.3

B. Front Squat 6x2, across

C. Tabata V-Ups/Plank Holds x 8 rounds, 4 each - alternating

Gatorz Sunglass - Made in the USA