August 2015

Sunday August 30th

Todays Class is at  Loughlin Ave Park in Cos Cob at 10AM

Metcon

Buy In

400m Slam Ball Overhead Throw (25m Down and Back)

100 KBS (Switch Every 25)
80 Plank Ups (Switch Every 10)
60 Weighted Lunges (Switch Every 15)
40 Seated Presses (Switch Every 10)
20 Jump Squat (Switch Every 5)
 

400m Bear Crawl (25m Down and Back)

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Friday August 28th

Metcon

"ME Mania"

3 Minute AMRAP
Burpees
Rest 3 Mins
 
3 Minute AMRAP
Pull Ups
Rest 3 Mins
 
3 Minute AMRAP
Box Jumps
 
Rest 3 Mins
 
3 Minute AMRAP
Supine Leg Raises
Rest 3 Mins
 
3 Minute AMRAP
Row (Cal)

Each AMRAP scored individually

 

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Thursday August 27th

Mobility (10 Mins)

Coaches choice

 

Practice

Spend 8 Mins Working on Empty Bar Muscle Clean, Hang Power Cleans, and Power Cleans

DO NOT PROGRESS FROM MUSCLE TO HPC OR PC until you have performed 5 perfect reps

 

 

Spend 8 Mins Working on Empty Bar Strict Press, Push Press, and Push Jerk

DO NOT PROGRESS FROM Strict TO PP OR PJ until you have performed 5 perfect reps

Metcon

Running Grace
 

15 Power Clean and Jerks
Run 800
10 Power Clean and Jerks
Run 600
5 Power Clean and Jerks
Run 200

14 Min Cap

 

Beginners 

5 Rds
6 Muscle Clean and 6 Strict Press
Run 300
Rest 1 Min between Rds
 
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Wednesday August 26th

Mobilty (15 Mins)

TSpine and Lats

 

Strength

Pull Up Practice and Progressions  (Dead Hang Flexed Arm Hang Negative Pull Ups or Ring Rows) 15 Min Cap

 

  • Strict Weighted Pull Ups - 5 x 5.  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.
  • Strict 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.
  • 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'

 

​Newer Athletes should perform progressions only.

 

Metcon

3 Rds

40 DU's/120 SU's/45 Secs Hard on the AD
30 KBS 
20 DB/BB Push Press

Rest 1 Min after every Rd

 

 

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Tuesday August 25th

Strength

Back squat 

3-3-3-3-3

NO FAILS 

 

Calculate an estimated 1RM by applying the following formula to your last set:

 

weight x reps x .0333 + weight

 

Take 50% and use that for the next part.

 

Metcon

20 Min EOMOM 

Even minutes: Back Squats (5) 
Odd minutes: Push Ups (8-10)

 

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Monday August 24th

Strength

5 Rds

Deadlift 5 Reps (No Touch and Goes)  Reset after every rep*
Front Squat  5 Reps 3303*
Rest 90 Secs between each set

50-60% of 1RM

 

Metcon

5 RFT

Run 400m
3 Deadlifts 
15 Sit-ups

 

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Sunday August 23rd

Todays Class is at  Loughlin Ave Park in Cos Cob at 10AM

Metcon

14 RFT

7 Push Ups
7 DB Thruster (Heavy)
7 DB Dead Bugs (Legs Lowering)
7 DB Squats (Heavy)
7
DB Dead Bugs (Arms Lowering)
7 KB Swings (Heavy)
7 DB Rows ( Each Arm)

Partners Alternate Rds

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Saturday August 22nd

Practice

 

15 Minutes of Empty BB practice.  Muscle Clean, Hang Power Clean, Hang Clean.

DO NOT ADD ANY WEIGHT TO BAR

DO NOT MOVE TO HANG POWER CLEAN UNTIL YOU HAVE PERFORMED MUSCLE CLEANS WELL.  SAME GOES FOR HANG CLEANS

 

METCON

3 RFT

30 Muscle Clean/HPC (Heavy)
30 Pull-ups ( Band No KIP)
Run 800 meters

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Friday August 21st

Skill

DB Work
 

Manmaker 
SA Snatch
Clean/Squat Clean

 

Metcon

Buy In

50 Ball Slams

25-20-15-10-5
Box Jump Overs
Kettlebell Swings

Cash Out

50 Push Ups
 

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Thursday August 20th

Practice

Spend 8 Mins Working on Empty Bar Muscle Clean Hang Power Cleans and Hang Cleans

DO NOT PROGRESS FROM MUSCLE TO HPC OR HC until you have performed 5 perfect reps

 

Strength

12 Min EMOM

3 Position Cleans from the floor, from hang below knees, from hang above the knee

 

Metcon

10-1

Wall Balls
DB Sit Up Get Up
Run 100 after every rd

 

 

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