September 2015

Wednesday September 30th

 

Strength

Deadlift

Review Set Up  

The 3 Positions of the Deadlift

How to maintain impeccable form during the performance mode of a WOD.

Then Spend 20 Mins Working up to Heavy 5RM.  NO TOUCH AND GO.  RESET AFTER EACH REP

 

Metcon

21-15-9

Goblet Squat
Ball Slams

10 Burpees After Each Rd 

 

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Tuesday September 29th

 

Skill

Dips

Strength

7 Min EMOM

2 HPC + 1 Push Jerk

 

Metcon

5 RFT

10 Weighted Overhead Lunges (Each Leg)
10 TTB (Leg Raises)
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Monday September 28th

Strength

Back Squat 

1x20

 

Metcon

3 RFT

600m Run
15 handstand push-ups (30 Push Ups)
50 DU (150 Singles)
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Saturday September 26th

Mobility

Front Rack and T Spine Mobility

Skill

Wall Balls

21-15-9

UB with 45 secs rest between sets

 

Metcon

AFAP

20 Bear Complex's
40 Pull Ups (Band No Kip)
20 Bear Complex's

 

15 Min Cap

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Friday September 25th

Skill

Turkish Get Up

Practice

Spend 8 Mins practicing either Front Squats or Back Squats

Focus should be on setting up perfectly.  Everyone should look to do 4-6 Sets with 5 reps each set. 3301 Tempo for all reps

Metcon

3 Min AMRAP

6 Renegade Rows (Each Arm)
6 Russain Twist with Slam Ball (Each Side)
6 Jump Squats
 
Rest 2 Min
Repeat 2 more time
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Thursday September 24th

 

Skill

KB Cleans

 

Metcon

10 Rds

1 minute of Rowing (Cals)
Rest 15 seconds
30 seconds of DB/BBPush Press
Rest 15 seconds

Score is  total Calories Rowed and Push Press reps completed

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Wednesday September 23rd

Metcon

6 minutes to complete:
800 run
Deadlifts, Max Reps No Touch and Goes

 

Rest 5 Mins

7 minutes to complete:
800 run
Power cleans, max reps No Touch and Goes

 

Rest 5 Mins

8 minutes to complete:
800 run
Front Squats, max reps From the Ground

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Tuesday September 22nd

 

Strength

Pull Ups

10-10-6-6-6-3-3-3

 

Metcon

Tabata

Swings
Squats
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Monday September 21st

Skill

OHS

 

Metcon

10 RFT

 

1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

 

Score is  total calories rowed and push-ups

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Sunday September 20th

Due To Overcast and Potential Rain Class Will Be At The Gym Today

Metcon

2 Rds
 

Partner A: 400mRun/500m Row
Partner B: AMRAP of 10 Ball Slams, 20 DB Press
Switch roles and repeat

 

2 Rds

Partner A: 400mRun/500m Row
Partner B: AMRAP of 10 Burpees, 20 Bicycles
Switch roles and repeat

Score is total number of reps of movements

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