Wednesday Workout Of the Day

LIFT

Split Jerk
5 @ 40%
5 @ 65%
3 @ 75%
2 @ 85%
1 @ 90%

WOD

10min AMRAP
15 Wall Balls (20/14)
30 Double Unders

WOD: MUs, Isabel

Posted: November 25, 2014 in Uncategorized

SKILL Warm-up:

20s hollow body hold (x3)
5×1 MU negatives – 30-60s rest between sets

SKILL:

MU Progression (To work on hip pop):
A) MU with feet directly under rings (False grip) – straight arms and use hips to pop up and drive through to stand up out of the MU (feet should never come off the ground) (15 singles)
B) MU Using band under bum – Straight arms focus on hip pop (10 singles)
C) MU with box in ring row position (False grip) – Focus on hollow body position, straight arms and use of hips (10 singles)

*We aren’t doing full MU’s…. even if the athlete is able to. We are only working on the skill for the MU (primarily the use of hips). Athletes must complete A before Bm then B before C.

WOD: ISABEL

30 Snatches (135/95)

Saturday Schedule

Posted: November 24, 2014 in Uncategorized

Just a quick note regarding Saturday’s schedule. Due to popular demand, we will be extending member’s choice to 1.5 hours. So the afternoon schedule will look like this:

12:00-1:30 – Member’s Choice
1:30-2:30 – Foundations
2:30-4:30 – Competitor’s

Monday Workout Of the Day

LIFT

Snatch
5@ 65%
3@ 70%
2@ 75%
2@ 80%
1@ 90%

* Continue with 1 rep until max out.

Buy In – 5 there and backs – Jogging (length of gym and back = 1) + 10 long stride walking lunges

Coaching Point: Focus on driving hips as far down into the floor as possible – go slow and focus on the hip stretch.

WOD: For Time… (15 Min Cap)
15 ft. sprint (x3)
80 situps
15 ft. sprint (x3)
60 Double Unders
15 ft. sprint (x3)
40 pushups
15 ft. sprint (x3)
20 dips
15ft. sprint (x3)

Sunday Workout Of the Day

LIFT: Front Squat
5@ 65%
3@ 70%
2@ 75%
2@ 80%
1@ 90%

* Continue with 1 rep until max out.

WOD 1

TABATA (x2)
* Score is lowest rep count on any given round of the 8 rounds (4 minutes)

Pullups
2 min rest

Hang Cleans (95/65)
2 min rest

WOD 2

5 min AMRAP

Max Rep OHWL (45/25)
* 10 jumps over the plate every minute
* WOD starts with jumps

Saturday workout:

WOD 1

Every 2min for 20 minutes…

6 Chest To Bar
4 Handstand Pushups
2 Turkish Getups

WOD 2

“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips

Friday Workout Of the Day

LIFT

Deadlift
5 @ 65%
3 @ 75%
2 @ 85%
1 @ 90%

Find 1RM

WOD

15 min AMRAP
15 Jumping Lunges (65/45)
5 Bar Facing Burpees
15 Jumping Squats (65/45)
5 Bar Facing Burpees
15 Push Press (65/45)
5 Bar Facing Burpees