SUNDAY YOGA & OPEN GYM

logan (422x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER WEIGHTLIFTING: YOUTH NATIONALS UPDATE**

Day 1 couldn’t have went better as CTO’s Logan Griffin became the 56kg Boys 14-15 champ! Today our own Trevor Moore lifts at 2pm est. on the white platform. Click the link before to watch it live!

http://www.teamusa.org/usa-weightlifting/LIVE

**YOGA TODAY AT 9AM. OPEN GYM 10AM – 12PM**

BREAKING MUSCLE – MOBILITY FOR OVERHEAD LIFTS

SATURDAY WORKOUT

silver fox (550x517)

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER WEIGHTLIFTING – YOUTH NATIONALS UPDATE**

Watch live as CTO’s Trevor Moore and 2015 National Champion Logan Griffin lift at Youth Nationals this weekend. Use the link below to watch Logan lift at 1pm today (Saturday) and Trevor at 1pm on Sunday!

http://www.teamusa.org/usa-weightlifting/LIVE

WORKOUT OF THE DAY

Complete 5 sets of 3 Halting Snatch Pulls (pause below knee :03) + 1 Power Snatch

-then-

“Nate”

20 Minute Amrap of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings 2/1.5 pood

SPORT

Bar Muscle-ups 4×8 (rest as needed, go for unbroken if possible)

Sled Walk 5×50 yards at 1.25 bodyweight

WORKOUT-06/24/16

wallball (550x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

10 min AMRAP of:

50- Double-Unders

10- Back Squats 135/95

*take barbell from ground.

-then-

$out: 3×20- Hollow rocks

*Record scores in training log.

STRENGTH CLASS

Basic: Back Squat 3×5 (+5lb), 3xME Chin-up, 3 sets of: 15- Hollowrocks + 12- Weighted Sit-ups + 9- Arch Rocks

Intermediate: Power Clean 3-3-3-3 , Clean Pull 5-5-5-5-5 @3rm,+10,+20,+25+30

ENDURANCE CLASS

6-10 sets of: 400m Sled Drag 90/70 + 400m Run

*no rest between movements or sets

-then-

3×10 Front Rack Walking Lunge

SPORT CLASS

2 Hang Power Clean + 1 Power Clean 4 sets (heavy as possible)

Low Bar Back Squat +5 from monday if completed

Toes to bar: strict 4 x max effort

BEACHWOD

 

 

 

 

 

 

HEADS UP…BEACH WOD!
Next Saturday July 2nd we are doing a beach workout in the morning down at the oceanfront. The plan is to meet up at 930am by the new outdoor fitness park at 36th st. on the beach and incorporate elements of the park in our workout. The creators of the project “Hillier Ignite” will be hosting an unofficial opening to celebrate VB’s first outdoor fitness area at the oceanfront. Afterwards, weather permitting, we plan on hanging out and celebrating America! Friends and family are encouraged to join us!

 

WORKOUT-06/23/16

ROWERS (550x413)

 

 

 

 

 

 

 

 

 

 

 

TAKEOVER TEEN TONIGHT AT 530PM

**REMINDER:THE 630PM CLASS HAS BEEN CANCELLED TONIGHT FOR COACHES TRAINING. OPEN GYM IS AVAILABLE.**

WORKOUT OF THE DAY

3 rounds, 5:00 AMRAP per round of:

3-6-9-12…

Push Press 95/65 lbs.

Bar Over Burpees

*Rest 3:00 between rounds. Start from beginning each round.

WORKOUT-06/22/16

GROUP RUN (550x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN TONIGHT AT 630PM**

WORKOUT OF THE DAY

Deadlift 3 rep max

-then-

Complete 5 sets of:

:30 Max Calorie Assault Bike

*rest 2-3:00 between efforts

STRENGTH CLASS

Basic: Power Snatch 6×2 (+2.5 lbs.) , Strict Press 3×5 (+2.5 lbs.) , 3×15 Russian Twist

Intermediate: Front Squat 5×4 @75, 80, 80, 85, 85% , Push Press 5 rep max , 3 x Max Chin-ups

ENDURANCE CLASS

7-10 sets of:

3:00 Max Distance Run (rest 3:00 between)

-then-

Every :45 for 10 sets complete 3 Bench Press

SPORT CLASS

5 sets heavy as possible: 1 Power Snatch + 1 Hang Snatch , Push Press 5-5-5-5-5 (:02 pause between reps) , Chest to bar 4×15 or max unbroken, which ever is less. If you hit 15 rest :30, if less rest as needed.

WOD 06/21/16

 

Heath

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Complete for time:

 

800 Meter Run

100 Air Squats

1k Row

75 Abmat Sit Ups

800 Meter Run

50 Push Ups

 

Sport:

POST WOD: L Sit 4 x 30 Seconds, 4 x Max Effort Hand Stand Walk or 50 ft whichever one is shorter

WORKOUT-06/20/16

MIKE P (550x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Split Jerk 1rm

-then-

5 Minute AMRAP of:

Squat Clean & Jerk 165/105 lbs.

*record scores in training log.

STRENGTH CLASS

Basic: Back Squat 3×5 (+5 lbs) , Strict Pull-ups 3 x Max Effort , 4 x Max Barbell Curls

Intermediate: Snatch 3 rep max , Back Squat 3×5@80% of 1rm , 3 x 8 Banded Glute Ham Raises

ENDURANCE CLASS

6-8 sets of: 300 meter run (rest 1:00 between)

-rest 10:00-

3-4 sets of: 600 meter run (rest 2:00 between)

-then-

10 minutes to find Power Clean 1rm

SPORT CLASS

Muscle-ups: complete as many sets as possible of 1 strict muscle-up + 2 kipping muscle-ups (rest :90)

Low Bar Back Squat 3×5 (+5lbs form last week)

RDL 4×6

SATURDAY WORKOUT

bailey (550x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

25 minute AMRAP, Teams of 2, of:

800m Farmers Carry 55/45lbs.

60- Box Step-ups 55/45lbs.

50- 1-arm Dumbbell Snatch 55/45lbs.

25- Dumbbell Hang Power Clean & Jerk 55/45

*Break-up work as needed, if Dumbbell touches the ground= 15 burpee penalty

Sport:

Pre-WOD  Bench Press 5,5,5RM.

Post-WOD 3 rounds for time – 30 calorie assault bike /30 GHD-Sit-ups

WORKOUT-06/17/16

brittany w (468x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

“JACKIE”

Complete for time:

1000 Meter Row

50 Thrusters 45/35 lbs.

30 Pull-ups

*record times to training log.

STREGNTH CLASS

Basic: Back Squat 3×5 (+5lb) , Bench Press 3×5 (+2.5lb) , 4×10- Single Arm DB Row

Intermediate: Clean 3rm , Ring Dip 5rm + 1xMax Un-weighted , RDL 5-5-5 @3rm or less

ENDURANCE CLASS

Run 45 mins @75-80% of perceived max effort

-then-

3 sets of: 8-10 Bar Dips + 8-10 Chin-ups

SPORT CLASS

Low Bar Back Squat 3×5+ 5bs from Monday, Bent row 5,5,5.

Barbell Good morning 3×10 no more than 40-50% clean