Monday December 11, 2017

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(Practice / Glycolytic)
Group 5 min warm-up (all together): Grab a PVC then as a group, 30 sec of jumping jacks, 30 sec of PVC pass through, 30 sec of air squats, 15 sec of hanging rev shrugs, 30 sec of PVC good mornings

SOD

3 x 10 Deadlifts and 3 x 10 Bench Press all at 65-67.5% (deadlift > 30-45 sec rest > bench > 90 sec rest) (18 min)

WOD

Work 3 min and Rest 3 min x 4 rounds (18 min total)
10 Back Squats (65/45)
10 Russian KBS (53/35)
10 Ab-mat Sit-ups

Friday December 8, 2017

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(Practice / Phosphogenic 1-10 sec bursts)
Group 5 min warm-up (all together): 2 minutes of rowing together, 10 seconds of push-ups, 10 of each: Plate T,V,W, 15-20 sec handstand hold, 5 box step-ups per leg

SOD

5 x 1 Squat Clean into 1^ Front Squat (from @60 - @85% of SC) and then 5 x 1^ Squat Clean (at your final weight from your 5th set of SC&FS) (16 min)

WOD

EMOM x 16 Rounds (8 of each) (16 min)
Odd min: 3x of 1 Pole out and back hard run
Even min: 1 Pole Seal Walk (alt fwd and bkwd each round)

Thursday December 7, 2017

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(Practice / Glycolytic 2-5 min bursts)
Group 5 min warm-up (all together): Jog down and back, 10 air squats, Side shuffle down and back, 5 lateral lunges per leg, skip down and back, 5 yoga push-ups, jog down and back, 5 candlesticks

SOD

6-8/Leg Pitcher Squat AND 8-12 Ring Push-ups (RX elevate your feet) (18 min)

WOD

5 sets of: 3 min running clock, complete as many rounds and reps as possible of:
3 Burpees
6 Box Jumps
9 BB Push Presses (75/55)
Resting 60 seconds between sets. Pick up each set where you left off when the last ended. (5 rounds)

Wednesday December 6, 2017

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(Practice / Gymnastics Focus)
Group 5 min warm-up (all together): Grad a BB and then as a group 200m run, 30 sec straight legged sit-ups, 30 sec push-ups, 30 sec of BB deadlifts, 20 sec hanging shrugs

SOD

Every 90 sec for 5 rounds of each (10 min)
Odd set: 3-5 Deadlifts (5 at 70% or 3 at 77%)
Even set: 1-5 Muscle uUp (bar or ring) (Mod w/Ring dips or Ring dip negatives 5-10x)

WOD

For Time:
40 American Kettlebell Swings (53/35)
20 Alternating Reverse Goblet Lunges (total)(53/35)
10 Ring Rows (RX = feet elevated so shoulders are below your feet (use a 20” box or bench)
30 AKBS
15 Alternating Reverse Lunges with KB Goblet Hold
10 Ring Rows
20 AKBS
10 Alternating Reverse Lunges with KB Goblet Hold
10 Ring Rows

Tuesday December 5, 2017

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(Practice / Lactate Threshold 8-12 min)
Group 5 min warm-up (all together): Grab a PVC then as a group, 30 sec of jumping jacks, 30 sec of PVC pass through, 30 sec of air squats, 15 sec of hanging rev shrugs, 30 sec of PVC good mornings

SOD

4 sets of each (16 min)
8-10/arm^ DB Bent-over Single Arm Row
6-8/leg DB Single leg Romanian Deadlifts (tip overs)

WOD

4xRounds for Time:
Run 400 Meters
50 Air Squats

Monday December 4, 2017

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(Competition/ Metabolic Conditioning)
Group 5 min warm-up (all together): jog down and back, 10 air squats, side shuffle down and back, 10 air squats, skip down and back, 5-10 pike push-ups, 10 PVC pass through, 5 high hip power snatch, 5 hang power snatch

SOD

EMOM for 8 min.
Odd min: Snatch Grip Pull to below knee and pause 3 sec > Pull to hang position and pause 3 sec (just above knee) > Pull to high hip and pause 3 sec
Even min: 1 Power, 1 Hang Power, and 1 Full Snatch OR Hang Squat Snatch
(weight = @50% 1RM)

WOD

Rowing "Viola"

Complete as many rounds as possible in 20 minutes of:
500m Row
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Friday December 1, 2017

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(Mental Toughness / Glycolytic 2-5 min bursts)
Group 5 min warm-up (all together): Jog down and back, 10 air squats, Side shuffle down and back, 5 lateral lunges per leg, skip down and back, 5-10 yoga push-ups, jog down and back, 10 sit-ups

WOD

4 Rounds for Time:
500m Row
10 Unbroken Clean and Jerk (choose weight you can go unbroken)
12 Unbroken T2B
14 Unbroken Alt DB Snatches (50/35) (total)
Rest 4 min

For unbroken reps: Chose a weight or a variation of the prescribed skill that you can do without stopping/resting mid set. Take enough time before starting the next unbroken skill.

Post WOD (all together): 2 Rounds of Tabata Coaches Stretch (F7) 30 on 5 rest/switch)
Spiderman L, Spiderman R, Pigeon L, Piegon R, Couch L, Cough R, Figure 4 L, Figure 4 R

Thursday November 30, 2017

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(Practice / Gymnastics Focus)
Group 5 min warm-up (all together): 200m run together, 30 sec of wall squats, 10 butterfly sit-ups, 20 sec of WB

WOD

Annie meets Karen... For Time:
25 WB (20/14) (10/10)
50 Abmat Sit-ups
50 Dubs
25 Wall Balls (20/14) (10/10)
40 AbMat Sit-ups
40 Dubs
25 Wall Balls (20/14) (10/10)
30 AbMat Sit-ups
30 Double Unders
25 Wall Balls (20/14) (10/10)
20 AbMat Sit-ups
20 Double Unders
25 Wall Balls (20/14) (10/10)
10 AbMat Sit-ups
10 Double Unders
25 Wall Balls (20/14) (10/10)

If Time Permits (ITP): 1-3 sets of:
10-15 GHD Hip Extensions
10-15 Elbow Plank Scapular Push-ups
10-15 Bicep Curls

Wednesday November 29, 2017

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(Competition / Lactate Threshold 8-12 min)
Group 5 min warm-up (all together): 2 minutes of rowing together, 10 seconds of push-ups, 10 Plate T,V,W each, 15-20 sec handstand hold, 5 box step-ups per leg

SOD

Bench Press (15 min)
10 - 8 - 6 - 4 - 2 (build to a heavyish double)
Rest 2-3 minutes between sets

WOD

2 Rounds for Time:
10 Handstand Push-ups
15 Deadlifts (225/155)
25 Box Jumps (24/20)
30 Plate G2OH (45/25)

Tuesday November 28, 2017

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(Practice / Metabolic Conditioning)
Group 5 min warm-up (all together): 30 sec of jumping jacks, 30 sec of PVC pass through, 20 sec of air squats, 20 sec of PVC thrusters, 10 burpees

WOD

For Time:

Buy In: 400m Run

50 DB Thrusters /per arm (1 arm & DB at a time) (50/35)
EMOM complete 5 Burpees (starts after run)

Buy Out: 400m Run

Post WOD Auxiliary Work: (compete 1-3 sets of each)
10-15 Ring Rows
15-20 Tubing Back Flies
2 Pole Lateral Banded walks (band just under the knees)

Monday November 27, 2017

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(Practice / OlyNastics)
Group 5 min warm-up (all together): Jog down and back, 10 air squats, Side shuffle down and back, 5 lateral lunges per leg, skip down and back, 5-10 yoga push-ups, jog down and back, 10 sit-ups

SOD

16 min to establish a heavy Bear Complex (Deadlift, Hang Clean, Front squat, S2OH, Back squat, S2OH)

WOD

Team "Angie" (Teams of 2, Mod with 3)
For time in this order: (Allocate reps as you’d like, but total number of reps must be equal at the end of the workout for both athletes.)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Example: Athlete 1 does more pull-ups and push-ups but fewer sit-ups and/or air squats so the total number of reps at the end of the workout is equal between all team members.

Friday November 24, 2017

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(Practice / Gymnastics Focus) (Adjusted Schedule?)
Warm-up: 5 min running clock to complete as much as possible of: Jog down and back, 10 air squats, jog down and back 10 sit-ups, Jog down and back 5 fwd lunges/leg

10min Skill practice: Toes to Bar and/or Muscle-ups

WOD

For Time:
60 Ab-mat Sit-ups
50 Toes to Bar
40 V-ups
30 OH Plate FWD Lunges (45/25)
20 Pull-ups (10 strict/10 any style)
10 Bar muscle-ups (Mod = 15 BB Ab rollouts 15-25# per side)

CLASS SCHEDULE FOR THE DAY

12 PM - 4:30 PM - 5:30 PM NO 6:30 PM

Thursday November 23, 2017

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THANKSGIVING Thursday (Fun / Turkey and Pie Prep)
Warm-up: Help set up 5 stations and the warm-up will be one round through at 5-10 reps of each skill.

WOD

5 Rounds of "Fight Gone Bad"

WB (20/14) (10/10)
BB Sumo Deadlift High-pull (75/55)
Box Jump, (20/20)
Push-press, (75/55)
Row (Calories)
1 min rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

CLASS TIMES REMINDER

7:30 AM / 9 AM

Wednesday November 22, 2017

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(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB deadlifts, 5 hang power cleans, 2 split jerks/leg

SOD

3 x 15 GHD Hip Extensions & 3 x 2 Pole (each direction) ankle band (blue or black) lateral steps (15 min)

WOD

Four Rounds for Time:
12 Neutral Grip Deadlifts (135/95) (no mixed grip)
9 Hang Power Cleans (135/95)
6 "Split" Jerks (135/95)

Tuesday November 21, 2017

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(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 Bosu squats, 5 BB back squats, Ball mash (hips and glutes), 5 BB back squats, Ball mash (upper back)

SOD

Back Squat
Set 1 – 40% x 4 reps
Set 2 – 50% x 3 reps
Set 3 – 60-65% x 2 reps
Set 4 – 75% x 1 rep

Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

Set 5 – 85% x 1 rep
Set 6 – 90% x 1 rep
Set 7 – 95% x 1 rep
Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

WOD

Mobility Alternating Tabatas (27 sec stretch / 3 sec to switch legs)
Follow this order for 2 rounds.
L leg Piegon, R leg Pigeon, L leg Couch, R leg Couch, L leg Fig 4, R leg Fig 4

Monday November 20, 2017

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(Practice / Glycolytic 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: Jog down and back, 10 Push-ups, Jog down and back, 10 Air squats, Jog down and back, Accumulate 10 sec chin over bar hold

WOD

Every 10 minutes, for 40 minutes (4 sets) for times:
20/15 Calorie Row
20 Chest-to-bar Pull-ups
20 Thrusters (115/75)
200m Run

* You should have a between 4-5 minutes rest before starting the next round.

*If you have less than a 4 min rest, modify movements, weight or reduce reps to ensure you have at least 4 min rest.

*If you have more than 5 minutes of rest, chose at minimum 1 skill to increase the number of repetitions to complete.

Friday November 17, 2017

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(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 BB deadlifts, 5 BB high hip cleans, 5 BB hang cleans, 5 BB jerks, 5 BB clean and jerks

SOD

Front Squat 1 x 10 (60-62%), 1 x 5 (72-75%), 1 x 10 (65-67%), 1 x 5 (77-82%), 1 x 10 (70%) (25 min)

WOD

2x for Time:
30/25 Cal Row
25 V-ups
20 Clean and Jerk (115/85)

Tuesday November 14, 2017

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(Practice / Glycolytic (2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: Jog out and back 3x, 15 wall squats, 10 leg swings, 10 BB good mornings, 10 BB deadlifts, 10 push-ups, 15 sec handstand hold, 5 box step-ups /leg

WOD 1

5 min AMRAP
5 Deadlifts (225/155)
10 Box Jumps (24/20)
15 HSPU

Rest 5 min.

WOD 2

5 min AMRAP
5 Box Jumps (30/24)
10 HSPU
15 Deadlifts (135/95)

Rest 5 min.

WOD 3

5 min AMRAP
5 HSPU (deficit 45/25)
10 Deadlifts (155/105)
15 Box Jumps