In teams of two, alternate tasks, with each team member completing all work, to complete 5 sets each of:
225/155 lbs Deadlift x 7 reps
Chest-To-Bar Pull-Ups x 14 reps
400 Meter Run
WOD Class/OPEN HOUSE, 11/29/13
WARM-UP, THEN (with a 40 minute cutoff)
In teams of two, each athlete completes their rep requirement for each movement before the team moves to the next movement working through the following:
In teams of two, each athlete completes their rep requirement for each movement before the team moves to the next movement working through the following:
WOD Class, 11/28/13
No Classes today, enjoy ACTIVE recovery:
Spend time with family and friends and give thanks for your health and blessings!
Spend time with family and friends and give thanks for your health and blessings!
WOD Class, 11/26/13
STRENGTH
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
WOD
Complete as many reps as possible in 3 minutes of:
Burpees
Athletes! This is a full out sprint! Let's see some eye-popping totals here! Leave nothing for later, there's nothing left to do!
Complete as many reps as possible in 3 minutes of:
Burpees
Athletes! This is a full out sprint! Let's see some eye-popping totals here! Leave nothing for later, there's nothing left to do!
Competition Class, 11/26/13
A.
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
Competition Class, 11/25/13
A.
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
Competition Class, 11/23/13
Today’s training will be a series of three 15-minute tests. You will begin portion B when the clock hits 15:00, and begin portion C when the clock hits 30:00. This entire session is best performed at a track, or another location where you are positive that your mile is exactly a mile.
WOD Class, 11/22/13
STRENGTH & SKILL
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds
Competition Class, 11/22/13
A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
Take 20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
Competition Class, 11/21/13
A.
Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.
Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.
WOD Class, 11/20/13
STRENGTH & SKILL
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility
WOD Class, 11/19/13
STRENGTH & SKILL
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Competition Class, 11/19/13
A.
Three sets, not for time, of:
Handstand Walk x 10-20 Meters
Muscle-Ups x 4-8 reps
Kettlebell Snatch x 8-10 reps each arm
Three sets, not for time, of:
Handstand Walk x 10-20 Meters
Muscle-Ups x 4-8 reps
Kettlebell Snatch x 8-10 reps each arm
WOD Class, 11/18/13
STRENGTH & SKILL
Take 10-12 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean
Competition Class, 11/18/13
A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)
B.
WOD Class, 11/16/13
Extended Warm-Up, then,
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Subscribe to:
Posts (Atom)