10/18/17

New Class Time:

Beginning Monday, 10/30 we will be adding a 5:15AM Express Class. The class will run on M/W/F.  This 45 minute class will (in most cases) offer the same conditioning featured in our other classes with a slightly modified strength or technique component. This will be a 2 month trial run to assess interest.

Strength/Technique:

15 mins

Handstand/Handstand Walk Technique

Conditioning (Practice):

15 min AMRAP:

  • 50ft Handstand Walk (20-50 Shoulder Taps – feet on box, hips stacked over shoulders)
  • 50ft Broad Jump
  • 50ft Lunge
Extra:

Single Leg RDL: 3×8

10/17/17

New Class Time:

Beginning Monday, 10/30 we will be adding a 5:15AM Express Class. The class will run on M/W/F.  This 45 minute class will (in most cases) offer the same conditioning featured in our other classes with a slightly modified strength or technique component. This will be a 2 month trial run to assess interest.

Strength:

Fitness:

A1. Bench press 3×6-10
A2. Single arm DB row:  4×6-10 w/2 sec pause at the top (20X2 tempo)
 
Performance:
A1. Bench Press:
  • 3RM (1st rep pause 5 sec),
  • then -10% for 3×3 (no pause)
A2. Single arm DB row:  4×6-10 w/2 sec pause at the top (20X2 tempo)
 
Conditioning (Test):
3 min AMRAP:
  • ME Burpee Box jump (24/20)
3 min AMRAP:
  • ME Bike/Row for cals
3 Min AMRAP:
  • TTB

(no rest between stations)

Extra:
Powell raise: 3×8

10/16/17

Strength:

Fitness:

Back Squat: 3 x 6-10

Performance:

Back Squat: 

  • 3RM (5 sec pause on 1st rep)
  • -10% for 3×3 (no pause)
Conditioning (Test):
“Test”
 
 
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
    Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks (155/105)
    Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
    Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks (155/105)
 
Extra:

Lunge: 100m – 200m

10/15/17

Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!

10/14/17

Focus of Today’s Foundations:
  • Front Squat
  • Strict Press
  • Push Jerk 
Conditioning (Test):

2 Rounds:

  • 20 Box Jumps
  • 20 Pull Ups
  • 20/20 DB Snatch (50/35) 
  • 20 Double Unders

10/13/17

Strength:

A. Push Press: (pull from floor)

  • 3RM
  • -10% for 3×3

B. Good Morning @ 40×0 Tempo: 3×8

Conditioning (Test):

8 min AMRAP:

  • 20 Front Squats (95/65)
  • 20 Push Ups
Extra:

Hollow Hold: 3 x 30-60 secs

10/12/17

Focus of Today’s Foundations:
  • Deadlift
  • KBS
  • Overhead Squat

10/11/17

Strength:

1o mins (not for time):

Turkish Get Ups: Work up to the heaviest set of 3 reps (each arm)

Conditioning (Test):

“Jackie’s Big Sister”

  • 100m Row or 60 cal Bike
  • 50 Thrusters (75/55)
  • 30 CTB Pull Ups
Extra:

Single Leg RDL: 3×8 (add weight if necessary)

10/10/17

Strength:

A1. Bench Press

  • 3RM (5 sec pause on 1st rep)
  • -10% for 2×3 (no pause)

A2. Single Arm DB Row: 3 x 6-9 (2 sec pause at the top of each rep)

Conditioning (Test):

5 Rounds:

  • 10 Hang Power Clean (115/75)
  • 10 Burpee Over Bar
Extra:

Powell Raise: 3×8

10/9/17

Strength:

Back Squat:

  • 3RM (5 sec pause on 1st rep)
  • -10% for 2×3 (no pause)
Conditioning (Practice):

Partner WOD:

15 min EMOM

  • 10 TTB (V-Ups)
  • 12 RKBS (70/53)
  • 50 Double Unders (75 Singles)
Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the prescribed reps is the rest period. Every third minute, both partners complete 50 double unders or 75 single-unders. For example: in minute 1, Partner A completes the TTB while Partner B completes the RKBS. In minute two, they switch. In minute 3, they each complete the 50 double-unders or 75 single-unders. Continue this pattern for 15 minutes.
 
Extra:

Lunge: 100m – 200m