WORKOUT-12/22/14

ryanc (500x500)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Front Squat 3 rep max

-then-

Complete 3 rounds for time:

8 Overhead Squats 135/95#

10 Burpee Pull-ups

STRENGTH

Basic: Back Squat 3×5 (+5#) , Strict Press 3×5 (+2.5#) , V-up 4×12

Intermediate: Front Squat w/3 second pause 3-3-3-3-3 , Two Arm Dumbbell Press (+5#)

ENDURANCE

10 x 200 meter row (:90 rest between efforts)

-then-

7×2 Box Squat

**THIS WEEK’S HOLIDAY SCHEDULE**

Monday/Tuesday- Normal Schedule

Wednesday- 9am WOD, 10-12 Open Gym

Thursday- 10-12 Open Gym

Friday- 10am WOD, 10-12 Open Gym, 3pm WOD, 4-6 Open Gym

Saturday/Sunday- Normal Schedule

WORKOUT-12/19/14

Ruthie Crew - as tough as they come!

Ruthie Crew – as tough as they come!

WORKOUT OF THE DAY

Complete the following complex: 4 sets of 1 – Jerk Dip with 3 sec pause + 1 – Split Jerk with 3 second pause in the bottom

-then-

Complete 4 – 3 minute rounds of:

400 meter run

Max effort pull-ups (rounds 1 & 3)

Max effort ring dips (rounds 2 & 4)

**score is total reps completed.

STRENGTH

Basic: Back Squats 3×5 (+5#) , Pull-ups 3 x max effort , GHD Supine hold 3 x max effort

Intermediate: 4 sets of 3 Push Press + 1 Push Jerk , 4 x 25 meter farmers (heaviest load possible)

ENDURANCE

4 x 4 minute max effort row

**rest 2-3 minutes between efforts.

-then-

Hip extensions 3×15 , GHD sit-ups 3×10

Emerging Science on Fat Adaptation

WORKOUT-12/18/14

Jenn - endurance wod

Jenn – endurance wod

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN & YOGA WITH MARIZA @ 530PM**

WORKOUT OF THE DAY

Barbell Bentover Row 4×4

-then-

Complete for time:

21-15-9

Hang Power Snatch 75/53#

Burpees over the bar

*post loads and times to comments.

 

WORKOUT-12/17/14

Darin - snatch pulls

Darin – snatch pulls

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

10 minute emom:

3 Back Squats @65-70% of 3 rep max

50 meter shuttle run (25 meters out and back)

-then-

“Alternating Tabata”

4 rounds of each movement

Plank Hold

Supermans

STRENGTH

Basic: 5×3 Power Clean (+2.5#) , Bench Press (+2.5#) , Barbell Good Morning 3×10

Intermediate: Halting Clean Pull 3×2 , Ring Pull-up 3 x max effort

ENDURANCE

emom 8: 3 back squats @65-70% , emom 8: 4×25 meter sprints , emom 8: 2 x 50 meter sprints (rest 5 minutes between emoms)

The Run Experience

WORKOUT-12/15/14

Yeti

Yeti

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

7 Minute emom:

Complete 1 Power Clean + 1 Hang Power Clean + 2 Front Squats + 1 Push Jerk

-then-

Complete for time:

800 meter run

21-15-9

Handstand Push-ups

Chest to Bar Pull-ups

800 meter run

STRENGTH

Basic: Back Squat 3×5 (+5#) , 3 x Max Effort chin-ups , V-up 4×10

Intermediate: Front Squat w/ 3 second pause 2-2-2-2 , 3×5 two arm dumbbell press

ENDURANCE

4 x 400 meter run (:90 rest)

2 x 600 meter run (2 minute rest)

-then-

Bench Press 3×10

 

SATURDAY WORKOUT

Happy 30th Birthday to Coach Ryan!

Happy 30th Birthday to Coach Ryan!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Barbell Lunge 3×6 (3 steps each leg with bar in rear rack position)

-then-

Complete for time:

400 meter run

30 Kettlebell Swings 2/1.5 pood

400 meter run

30 Kettlebell Goblet Squats 2/1.5 pood

400 meter run

30 Steps – walking lunge with kettlebell  2/1.5 pood

*post scores to comments.