Friday, 16 November 2018

No Friday night class this week. Sorry for any inconvenience. All other classes normal.

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Clapping Push-ups

6 Kettlebell Swings (72/53)

8 Box Jumps (30/24″)*

 

For score

*max box jumps on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10/8 Calories Rowed

Rest 1:00

 

3 rounds for time

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

 

Post times and experiences to comments

Monday, 12 November 2018

 

Conditioning:

Complete as many rounds and reps as possible in 6 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:

7 Strict Pull-ups

12/9 Calories Biked

 

For Total Score

 

Strength:

Back Squats

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments

Friday, 09 November 2018

 

Conditioning:

Complete as many rounds as possible in 9:00 of:

300m Run

16 Grasshoppers

8 Pull-ups

8 Handstand Push-ups

 

…Rest 2-minutes

Complete as many rounds as possible in 7:00 of:

200m Run

10 Box Overs (24/20″)

5 Kettlebell Swings (97/62)

 

For Score

 

…Rest 2-minutes

Partner up, and row 1200m, switching every 200 or 300m.

 

For Time

 

Mobility:

Hip Capsule – 1:00/side

Twisted Cross – 1:00/side

Reclined Spinal Twist – 1:00/side

 

Post load, score, time, and experiences

Tuesday, 06 November 2018

 

Skill:

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

12:00 cap

Compare to Monday, 11 June 2018

Strength & Conditioning:

Part 1:

Partner up, then complete as many rounds and reps as possible in 7 minutes of:

60 Calories Rowed

40 Push-ups

20 Alternating Pistols

10 Handstand Push-ups

 

For Score

 

…rest 5 minutes, then…

Part 2:

Complete as many rounds and reps as possible in 5 minutes of:

5 Deadlifts (40-45% 1RM)

7 Sit-up Slammers (12/8)

9 Burpees

 

For Score

 

…rest 3 minutes, then…

Part 3:

Complete as many rounds and reps as possible in 3 minutes of:

2 Muscle-ups

6 Overhead Stationary Lunges (45/35)

100m Sprint

 

 

Flexibility:

Right Leg Straddle – 1:30

Left Leg Straddle – 1:30

Center Straddle – 1:30

Hip Capsule – 1:30/side

 

 

Post scores and experiences to comments

Saturday, 03 November 2018

 

Conditioning:

Current “APFT”

Max rep Push-ups in 2:00

…rest 10:00…

Max rep Sit-ups in 2:00

…rest 10:00…

2-mile run for time

 

Mobility:

Half Straddle – 1:00/side

Middle Straddle – 1:00

Overhead Distraction – 1:00/side

 

 

Post reps, time, and experiences to comments

Friday, 02 November 2018

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

25 Double Unders

10 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

3 Power Cleans to Overhead (75/53)

6 Goblet Squats (53/35)

9/6 Calories Rowed

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Wednesday, 06 June 2018

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

Post scores, load, and experiences to comments

Tuesday, 30 October 2018

 

Skill Work:

300m Bike Sprint

30 second Hollow Hold

Rest 1:00

 

6 rounds for time

 

Conditioning:

30 Double Unders

10 Dumbbell Push-ups (50/35)

10 Leg Tucks*

10 Dumbbell Box Step Overs (50/35) @ (24/20″)

 

4 round for time

*Leg tucks are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.

 

Mobility:

Twisted Monkey – 1:00/side

Reclined Spinal Twist – 1:00/side

Shoelace Pose – 1:00/leg

Pigeon – 1:00/side

 

Post times and experiences to comments

Monday, 29 October 2018

 

Strength Drills:

0:00-2:00

5 Clean pulls + 5 Clean high pulls + 5 Power Clean @ 20% 1RM Clean*

2:00-4:00

4 Clean pulls + 4 Clean high pulls + 4 Power Clean @ 35% 1RM Clean*

4:00-6:00

3 Clean pulls + 3 Clean high pulls + 3 Power Clean @ 45% 1RM Clean*

6:00-8:00

2 Clean pulls + 2 Clean high pulls + 2 Power Clean @ 55% 1RM Clean*

8:00-9:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 65% 1RM Clean*

9:00-10:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 75% 1RM Clean*

 

For Quality

*dropping and resetting between pulls is allowed

 

Conditioning:

Partner WOD

“Make-up and Break-up”

Part 1:

Death by EMOM:

1 Synchronized Power Jerk (135/93)

1 Burpee

 

For Score

Every minute, add 1 rep of each. Continue this process until the partner group fails to finish within the minute.

Synchronized is defined as being in the front rack at the start of each rep and pausing in the finish position at the same time.

 

…Rest 2:00, then…

Part 2:

6 rounds, alternating partners*, of:

5 Squat Cleans (135/93)

7 Pull-ups

200m Row

 

For Time

*While one partner is completing a round, the other partner must hold a low plank while the other is working.

 

Flexibility:

Half Straddle – 1:00/side

Middle Straddle – 1:00

Pike Stretch – 1:00

Butterfly – 1:00

Spine Smash – 2:00

 

 

Post time and experiences to comments

Tuesday, 23 October 2018

 

Skill:

3-person team

4500m Row

Rotation is 500/400/300/200/100*

For Time

*Each team member rows 500, then each row 400, and so on…

 

…rest 5-10 minutes, then…

Conditioning:

10 Kettlebell Swings (97/62)

20 second One-arm High Plank hold (each arm)

40 Double Unders

 

4 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

Post times and experiences to comments

Monday, 22 October 2018

Tara throwback from December 2014!

 

Strength Drills:

Every minute on the minute for 12 minutes perform on cycle of:

1 snatch pull + 1 snatch high pull + 1 power snatch @ 75% 1RM Snatch*

*dropping and resetting between pulls is allowed

For Quality

 

Conditioning:

10-9-8-7-6-5-4-3-2-1

Glute-Ham Sit-up

1-2-3-4-5-6-7-8-9-10

Overhead Squat (95/63)

 

For Time

Perform 10 GHD/1 OHS, then 9 GHD/2 OHS, and so on…

 

Flexibility/Mobility:

Couch Stretch – 1:30/leg

Reclined Spinal Twist – 1:30/side

Overhead Distraction – 1:30/arm

 

 

Post load, time, and experiences to comments

Compare to Saturday, 21 October 2017

Saturday, 20 October 2018

 

Conditioning:

“Three’s Company”

WOD 1:

15-12-9 rep rounds of:

Calories Rowed

Toes-2-Bar

 

WOD 2:

45 Double Kettlebell Thrusters (53/35)

60 Double Unders

45 Handstand Push-ups

60 Jump rope Singles

45 Kettlebell Swings (53/35)

 

WOD 3:

90 Pull-ups

180 Push-ups

90 One-arm Kettlebell Snatch Lunge (53/35)

 

For Time

Compare to Saturday, 17 June 2017

 

Instructions:

Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.

WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.

WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.

WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.

 

 

Mobility:

Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg

 

 

Post time and experiences to comments

Wednesday, 17 October 2018

 

Strength:

Deadlift

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

(15:00 cap)

 

Conditioning:

Every Minute On the Minute perform:

10 Double Unders

1 Power Clean (155/103)*

1 Front Squat*

 

For score*

(10:00 cap)

*Add 1 Power Clean and 1 Front Squat each minute. E.G. on minute 5, you would perform 10 DU’s, 5 PC, 5 FSQ

Score is total number of Cleans and Front Squats

 

…Rest 5 minutes, then…

Run 400m

8 Burpees-over-bar

Run 300m

12 Burpees-over-bar

Run 200m

16 Burpees-over-bar

 

For Time

Compare to Monday, 19 October 2015

 

Mobility:

Couch Stretch – 2:00 per side

Overhead with External Bias – 2:00 per side

Hip Capsule – 2:00 per side

 

 

Post max load, score, time, and experiences to comments

Friday, 12 October 2018

 

Conditioning:

Bike 1500m

…then…

3 rounds of:

10 Deadlift (225/153)

10 Bar-Over-Burpees

20 Double Unders

…then…

Row 1000m

…then…

3 rounds of:

10 Power Cleans (135/93)

10 Ring Dips

10 Alternating Dumbbell Snatches (50/35)

…then…

Bike 1500m

 

For Time

 

Mobility:

Twisted Monkey – 1:30/side

Reclined Spinal Twist – 1:30/side

Pigeon – 1:30/side

 

 

Post time and experiences to comments

Wednesday, 10 October 2018

 

Conditioning A:

Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories Rowed

8 Burpee Box Overs (24/20″)

8 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squat

1 minute to complete 15 reps Front Squat @ (65/43)

1 minute rest

1 minute to complete 12 reps Front Squat @ (105/73)

1 minute rest

1 minute to complete 9 reps Front Squat @ (155/103)

1 minute rest

1 minute to complete 6 reps Front Squat @ (205/133)

1 minute rest

1 minute to complete max rep Front Squat @ (245/163)

 

For score

Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.

 

Conditioning B:

12-9-6-3 rep rounds for time of:

Pull-ups

Sit-up Slammers (12/8) @ 2m

 

Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Extension – 1:30

Calf Raises – 1:30

Elevated Seiza – 1:30

One Arm Lat Lean – 1:30/side

 

 

Post scores, time, and experiences to comments