WOD
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
WOD and Foundation/Masters Classes Saturday 2/1/14
WOD
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Competition Class Saturday 2/1/14
A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
WOD and Foundations/Masters Classes Friday 1/31/14
WOD
Five sets of:
Row 500 Meters
Rest 20 seconds
WOD and Foundations/Masters Classes Thursday 1/30/14
How to do Bulgarian Split Squats
Strength/Skill
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds
WOD
“Just Nine Minutes”
Three sets for max rounds of:
60 seconds of Hang Power Clean
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
(Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.)
Competition Class Thursday 1/30/14
Morning Followers: Rest and Recovery Day
Evening Followers:
A.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.
Evening Followers:
A.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.
Foundations/Masters 1/29/14
Strength/Skill
Four sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
WOD
Five rounds for time of:
Thrusters x 10 reps
Sit-Ups x 20 reps
100 Meter Run
Four sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
WOD
Five rounds for time of:
Thrusters x 10 reps
Sit-Ups x 20 reps
100 Meter Run
WOD Class 1/29/14
Max effort burpees in 20 second bursts...mmmm mmm good! Strength/Skill
In eight sets or less, build to today’s 1-RM Snatch
WOD
Four sets for times of:
135/95 lb. Thruster x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
Rest 90 seconds
Competitors Class 1/29/14
Evening Followers: Rest Day
Morning Followers:
A.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds
Morning Followers:
A.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds
WOD and Foundations/Masters Classes 1/28/14
Doug leading the class in swings during the 4:15 class.
Strength/Skill
Four sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack)
Four sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack)
Competitors Class Tuesday 1/28/14
Workout of the Day
A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 50 reps
Foundations/Masters Class 1/27/14
Strength/Skill
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
WOD
Six sets for max reps of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest
WOD Class Monday 1/27/14
Strength/Skill
Four sets of:
Deadlift x 5 reps (aim for all sets within 90% of 5-RM)
Rest 20 seconds
Box Jumps x 20 reps (as quickly as possible)
Rest 2 minutes
Push Press x 3 reps
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
WOD
Six sets for max reps of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest
Competition Class Monday 1/27/14
Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%
B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%
C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.
D.
Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes
WOD and Foundations/Masters Classes Saturday 1/25/14
How to do a burpee box jump over.
WOD
In teams of 3, with only one person working at a time, complete:
225 Burpee Box Jump Overs
1200 Meter Med Ball Relay Run
300 Push-Ups
1200 Meter Med Ball Relay Run
450 Squats
1200 Meter Med Ball Relay Run
Competitors Class Saturday 1/25/14
A.
Three sets for times of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes
Three sets for times of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes
Foundations/Masters Friday 1/24/14
Strength/Skill
Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…
WOD
Complete as many rounds and reps as possible in 10 minutes of:
Thrusters x 10 reps
Burpees x 10 reps
Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…
WOD
Complete as many rounds and reps as possible in 10 minutes of:
Thrusters x 10 reps
Burpees x 10 reps
WOD Class Friday 1/24/14
Can't stress enough how important working proper positioning is with all the movements we do. We stress it constantly in our Olympic lifting, but it's just as vital in our gymnastics.
Strength/Skill
Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…
Competitors Class Friday 1/24/14
A.
Three sets, not for time, of:
10 Box Jumps (Regionals Standards)
10 Toes to Bar
10 Alternating Pistols
Three sets, not for time, of:
10 Box Jumps (Regionals Standards)
10 Toes to Bar
10 Alternating Pistols
WOD and Foundations/Masters Classes Thursday 1/23/14
WOD
Five sets for times of:
350 Meter Row or 300 Meter Run
10 Dumbbell Ground to Overhead (45/25 lbs)
5 Wall Climbs
Rest 4 minutes
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