February 2015

Friday February 27th

Mobilty

Quads and Lower Back

 

Metcon

 

5 Minutes of KBS

4 Minutes of Step Ups

3 Minutes of Renegade Rows

2 Minutes of Double Unders

1 Minute of Rowing


Score = total reps/cals
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Wednesday February 25th

"And jumping and getting under it is all I remember doing until the bar got overhead and everything then went off mute and what seemed like the entire gym went into an uproar. My eyes were squeezed shut – my heart exploding - and the weight of the bar was nothing; it felt held up by everyone else in the room.

 

I have played those seconds over and over in my mind, when the bar got up over my head.That perfect feeling of triumph was so full-body and surprising, I nearly fainted when I released the bar back down to the ground. And it went like that four more times. Four times of jump, get under it, CHEERS and extreme flashes of accomplishment. When the last second ticked off the clock, my team came over and huddled around me crying from my experience too.

 

They were crying!

 

Because really, it’s all any of us can do: give our all whether we’re at the top of the leader board or only able to report a few reps. Being able to squash doubt and give everything is the highest thing we can hope for. And that’s recognizable at any level."

Skill/Strength

Push Jerk

2-2-2-2-2
 

 

Metcon

 

Every 3 minutes for 21 minutes complete:
 

25 Mnt Climbers (Each Leg)
50 Single Unders
10 Push Ups
30 Flutter Kicks 

 
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Tuesday February 24th

Strength

Deadlift
2-2-2-2-2

Increase the weight each set

Metcon

3 RFT

20 Burpees
500m Row

 
 
Blog tags: 
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Monday February 23rd

Strength

Part A

Pause Front Squats ( 5 Sec )
 

2-2-2-2-2

 

Part B

KB Single Arm Press

5-5-5-5-5

Metcon

AFAP

50 KBS
50 Lunges (Each Leg)
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Sunday February 22nd

Skill

Pull Up Practice and Progressions 15 Min Cap

 

  • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.

  • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.

  • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.

  • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

 

 

Metcon

20 Min AMRAP

 

Row For Distance
Every 250m do 10 Plank Ups

 

 

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Saturday February 21st

 

Metcon

Partner Wod

2012 Open WOD 12.3

24 Min AMRAP

 

15 Box Jump
12 Push Press
9 TTB
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Friday February 20th

 

Skill/Strength

OHS

5 Rds

Rest 90 Secs after each round

 

Metcon

4 RFQ

10 Deadlifts

10 Seated DB Press

10 KB Halos

10 Hollow Body Rocks

 

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Thursday February 19th

Strength

6 Rds

Hang Power Clean

2 Reps.  Increase weight provided form is good
Rest 60 Secs between Rds
15 Min Cap

 

Metcon

 

7 RFT

 

4 HPC (Use 60% of your 2RM from earlier in class)
5 Burpees
6 Air Squats
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Wednesday February 18th

 

Skill:  Snatch

 

Metcon

 

Tabata

 

Squats
Push Ups
Box Jumps
TTB/Russian Twist
Dips

 

Rest 1 Min between movements

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Tuesday February 17th

Metcon

 

FOUR 5 Min AMRAPS

 

Rest 3 Mins between each one

 
5 TTB
125m Row
 
5 HSPU
KB Swings
 
 
14 Russian Twists with Med Ball
7 DB Squats

 
10 DB Step Ups
10 Plank Ups
 
HSPU Program via Breaking Muscle​
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