Hi all, reminder that there will be only 1 evening class time through the holidays. 5:30PM will replace 5 and 6 PM. We will go back to 2 evening class times starting in January 2016. Also, We will be closed for Thanksgiving day. Workouts on Black Friday Nov.27 will be: 6AM, 8AM and 12PM noon only. Saturday Nov.28 9AM.
A. EMOM 10
4 power clean 135/95
4 minute rest
B. EMOM 10
10 SDHP 75/53
5 thruster 75/53 (no ghost rides)
C. 3X20 step walking BB lunges (choose load = efficiency)
BW – Met-con Perform in any order and go at any pace.
Run ZAPO or 1MI X1 or 2X
15 minutes dedicated to stretching.
20 box jumps
or Open gym time
1124: Choose wod # 1 or # 2 for the hour.
WU: Get jumping, pulling and pushing!
WOD 1: Barbara – 5RFT rest 3 minutes after each round.
20 pull ups
30 push ups
40 sit ups
WOD 2 alternate: Work up to a heavy 3 position power snatch
Position 1: Pockets
Position 2: Knees
Position 3: Gound
Then: EMOM 7
3X power snatch
GA: Barbara 8 pull ups, 9 push ups, 20 sit ups, 30 squats 4 rounds
WU: Coaching staff – keep the doors shut and get the athletes warm. 15 sit ups, 8 burpees, 12 wall balls X4 – use lighter med ball if needed.
WOD: 15 12 9 6 3
Power clean 135/95
STRENGTH: B. Squat 3X10@65%
GA: Have fun and do your best everyday!
WU: Get familar and get warm with all movements
WOD: 30 minutes – no measure. Objective – Quality ROM at any level from RX, scaled or modified.
3 defcit HSPU or HSPU or stacked abmat to stinkbug
4 Pistols Rx, box, band then post as last resort.
5 L-sit pull ups, 5 strict pull ups, 5 kipping pull ups, 5 jumping pull ups with 3 sec negative
6 T2B or v-up or v-up modify
30 sec. side plank stacked on one hand, elbow down w/feet stacked & elbow down knees down
8 body rows with back touching floor, increase body angle to scale
WU: 5 push ups,10 arm haulers, 10 sit ups, 10 m bear crawl, 10 m duck walks X4 rounds
WOD: Set for a 10-1 reps for each exercise (not for time but work with pace)work together on barbells and accommodate each others needs at bench stations.
bench press BW
squat clean 2/3 BW
burpees jump high (be explosive)
push press 2/3 BW
kb swing 70/53