Monthly archive for November 2017

Find the Sprinter in You!

1) Gymnastics + Accessory (12 min)
Level 1 – Handstand Development
Level 2 – Handstand Walking

3 rounds
16 Handstand Walking Steps or 16 Lateral Handstand Walking Steps (Against Wall)
45 sec L-sit or Tuck Ring Hold

Note: If lateral handstand walking is not an option instead use a box to elevate yourself into a loaded handstand position with your feet on the box. From here, walk around the box and accumulate 16 steps (8 in each direction).

2) WOD (15 min)
5 Rounds – For Time
7 Dumbbell Thrusters (50/35)
400ft Sprint (2 laps)
7 Dumbbell Thrusters
Rest 45-60 sec / set

Note: Goal is to keep each round under 90 sec

3) AP
Max Weight 25ft UB Sled Push

Stay Paleo have a little Metcon Fun

1) WOD
AMRAP 22
22 Wall Balls (20/14 lbs)
22 Power Snatches (75/55 lbs)
22 Box Jumps (24/20″)
22 Push Press (75/55 lbs)
22 Calorie Row

2) AP
1000m Recovery Row (100m Fast / 100m Slow)

Always move with intention!

1) Strength Skill (20-25 min)
Deadlift
A. 3×3 (Heavy)
-Slow descent (3 sec)
-Stop at the bottom of each rep

B. 3×3 (Heavy-Build weight)
-Controlled tempo (3 sec down)
-“Touch and go” is permitted

2) WOD (15 min)
4 Rounds
1st – ME Burpees to Target
2nd – ME KBS (32/24)
3rd – ME Bar Muscle-ups or C2B
4th – Rest

3) AP
Strongman Accessory
2 sets of
100ft Dual DB Front Rack Walking Lunge

Functional Movements always Involve Legs too

Week 6/8

1) Olympic Lift Skill (15 min)
6 sets of
1 Clean + 3 Split Jerk

Note: If you are still working on your press technique substitute the split jerk for any of the previous presses worked on earlier in the cycle. Choose your progression of clean that your most comfortable with (Hi-hang, Hang, Below the knees, Floor). Perform a squat clean or power clean depending on your skill level with the clean. Avoid building to a heavy complex and focus more on your setup and execution of your split jerk.

Beginner/Intermediate – Power Clean
Advanced – Squat Clean

2) WOD
AMRAP 9
3*6*9*…
Sumo Deadlift High Pull
Push Jerk
* = 50 Double-Unders

M – 115
F – 80

3) AP
Midline
3 rounds
8+8 Windmills
2+2 Turkish Get-up

Overhead for the win!

 

1) Skill & Strength (12 min)
Accumulate 10 Legless Rope Climbs (15ft)
Level 1 – 30 Chin-ups
Level 2 – Partioned Legless Rope Climbs
Level 3 – Legless Rope Climb

Note: Use your feet on the way back down from the legless rope climb. Practice the Spanish wrap as this will be your safest method of descending.

2) WOD (18 min)
For Time
60 Double-unders or 180 Singles
30/21 Cal Row
“15 Overhead Squats (135/95)

Note: If you are new to overhead squats scale the movement with 16 overhead lunges. Focus on pushing up against the bar while keeping a stacked midline.  

3) AP
30 Strict HSPU

Saturday Class: Scaling Down…

30 Minutes to Complete:

25 Pull-Ups
25 Hang Clean; 95/65
25 T2B
25 OH Squat; 95/65
25 Burpees Over Box; 24/16

25 Pull-Ups
25 Hang Clean; 95/65
25 V-Sits
25 Front Squats; 95/65
25 Burpees Over Bar

25 Pull-Ups
25 Hang Clean; 95/65
25 Sit-Ups
25 Back Squats; 95/65
25 Burpees

Competitors Class: Lets Get Serious!

1) Olympic Lift – Snatch
7 sets of
1 Snatch Pull + 1 Snatch + 1 Hang Snatch Pull + 1 Hang Snatch


2) Compwod
TBA


3) Single Modality
Assault Bike
5×20/14 Cal Sprints (100% effort)
– Rest 3 min –

Show me your Toes!

1) Strength Skill (20-25 min)
Back Squat
5×3
(4 sec descent + fast ascent)

2) WOD
AMRAP 15
15 T2B
400m Run (6.5 laps)

3) AP
4 x 25/18 Cal AB, 1 min rests

Handstand Fun

1) Gymnastics + Accessory (10 min)
Level 1 – Handstand Development
Level 2 – Handstand Walking

3 rounds
16 Handstand Walking Steps or 16 Lateral Handstand Walking Steps (Against Wall)
30 sec L-sit or Tuck Ring Hold

Note: If lateral handstand walking is not an option instead use a box to elevate yourself into a loaded handstand position with your feet on the box. From here, walk around the box and accumulate 16 steps (8 in each direction).

2) WOD
AMRAP 12
10 Kettlebell Swings (32/24)
15 Jumping Squats
20 Push-ups

3) AP
Max Weight 25ft UB Sled Push

Dumbbell Trouble

 

1) Weightlifting Skill
Dumbbell Snatch Variations

2) WOD (25 min)
For Time
10-20-30-40-50 Alt. Dumbbell Snatch (50/35)
50-40-30-20-10 Wallballs (20/14)

Post your scores on the whiteboard

3) AP
3000m Row (500m Fast / 500m Slow)

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