WORKOUT-05/04/16

class (550x403)

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

7 Sets of: 1 Power Snatch + 1 Hang Squat Snatch

-then-

6 Minute AMRAP of:

3-6-9…Handstand Push-ups

1 Rope Climb

*record scores in training log.

STRENGTH CLASS

Basic: Deadlift 5 rep max , Bench Press 3×5 (+2.5 lbs.) , 4×10 Glute Ham Raises

Intermediate: 5 sets of: 2 Halting Clean Pull + 3 Clean Pulls @ Mondays clean weight +10, +20, +20, +25 , Push Press 5-5-5rm , Every 2:00 for 5 sets: Max Handstand Push-ups (+8 add deficit)

ENDURANCE CLASS

3 sets of: 800 meter run + 400m easy Jog (no rest between, keep 800s within :05)

SPORT CLASS

Sumo Deadlift 5rm , 4 sets of: 2 Press + 2 Push Press (work up to something heavy) , 3 x :30 L-Sit

WORKOUT-05/03/16

BIKES (550x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**WEIGHTLIFTING & TEEN CLASS TONIGHT**

WORKOUT OF THE DAY

15 Minute AMRAP of:

55 Double Unders

15 Chest to Bar Pull-ups

5 Hang Power Cleans 155/105 lbs.

*Record scores in training log.

SPORT

7 Sets  of 1:00 Assault Bike, 1:00 rest

WORKOUT-05/02/16

sara (550x539)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

“NANCY”

Complete 5 rounds for time:

400 Meter Run

15 Overhead Squats 95/65 lbs.

*record times in training log.

STRENGTH CLASS

Basic: Back Squat 3×5 (+ 5lbs.) , Chin-ups 3 x Max Effort , 3 sets of: 10 Front Rack Step-ups , 12 Standing Teapots (each side)

Intermediate: Back Squat 5×2 @75, 80, 85,90, 95% , Full Clean 4×4 , 4 sets of :45 GHD Bridge Hold + 10 Hip Extensions

SPORT CLASS

Tempo Front Squat 4×4 (:03 down , :02 Pause , :03 up) @60, 65, 70, 75% of 1rm

3 sets of 3 deficit strict handstand push-ups + Max effort kipping HSPU

6 sets of: 5 Muscle-ups or max (which ever is fewer) rest 2:00

*hold bottom of dip and top of lock out for :01

ENDURANCE CLASS

3-5 sets of:

15 Calorie Assault Bike

Run 600 Meters

15 Calorie Assault Bike

rest 1:1

-then-

Deadlift 1 rep max

SATURDAY WORKOUT-04/30/16

SLED (550x413)

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete 2 rounds for time of:
750m Row
21- Push Jerk 155/105
800m Run
21- Bar Facing Burpees

Cash out: 4×8 RDL

Sport: Post WOD
4 sets of:
6- Bent Row
6- Push Press
*no rest between movements

4×8 Full GH Raise

WORKOUT-04/29/16

sean (550x413)

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

5  Rounds NOT for time:

8 Bench Press (Heaviest Load Possible)

Max Strict Pull-ups

10 Hollow Rocks

*No rest between movements. Rest as needed between rounds.

STRENGTH CLASS

Basic: Back Squat 3×5 (+5 lbs.) , Strict Press 3×5 (+2.5 lbs.) , 10 Minute of Handstand Walk Practice

Intermediate: Front Squat 5×3 @70, 75, 80, 85, 90% , Full Snatch 2-2-2-2rm , GHD Sit-ups 3 x 15-20

Sport: 5 Sets of 1 Full Snatch + 2 Overhead Squats (work up to heaviest set possible) , 10 x :90 row / :90 rest

ENDURANCE CLASS

3-4 Sets of: 10 Minute Tempo Run @ 1 mile Pace +/- :10 (rest 5:00 between)

Weighted Pull-ups 5×5

WORKOUT-04/28/16

grace (550x500)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**YOGA WITH MARIZA AT 530PM. GYMNASTICS AND TEEN CLASS TONIGHT**

WORKOUT OF THE DAY

14 minute AMRAP of:

50- Hang Power Snatch 75/53 lbs.

50- Burpees

40- Front Squats 95/65 lbs.

40- Toes to bar

30- Deadlifts 185/125 lbs.

30- Box Over Jumps 24/20″

*Record scores in training log.

WORKOUT-04/27/16

brad (550x445)

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete for time:

21-15-9

Power Clean 135/95 lbs.

Ring Dips

-then-

Hollow Rocks 3×15

STRENGTH CLASS

Basic: Power Snatch 6×2 (+2.5lb) , Strict Pull-up 3 x max effort ,Seated Box Jump 3×5 @85% of 2rm (found 4/20)

Intermediate: Snatch Pull 5×5 @ 2rm, +10, +15, +20, +25lbs , Seated DB Press Strict Press 4×10 , DB Bench Press 3xME (HLP, aim for 10-15 reps)

Sport: 4 sets of: 1- Hang Clean + 1- High Hang Clean @75,80,85,85% , Back Rack Walking Lunge 6,6,6,6 , 5 sets of: 1:00- Max Assault Bike Cals, rest 1:00

ENDURANCE CLASS

4-6 sets of: 1-Mile Run +/- :20 of 4 mile pace (rest 4-5 mins between efforts)

-then-

Strict Press 5-5-5rm

WORKOUT-04/26/16

TROY (550x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

NEW TAKEOVER SCHEDULE

**GYMNASTICS THIS MORNING AT 830AM. TAKEOVER TEEN & WEIGHTLIFTING TONIGHT**

WORKOUT OF THE DAY

Overhead Squat 10-8-6-4-2 (Increase load each set)

-then-

Complete four sets of:

400 Meter Run

*rest :90 – 2:00 between efforts

SPORT

Barbell Good Morning 5-5-5-5-5

Weighted Plank – 3 x Max Hold 45/25 lbs.