WOD

July 1st, 2016

Friday 160701

Friday’s Program

Class_07_01_16

Warm-up:

Burgener warm-up

 

Skill transfer exercises for the snatch:

3 sets:

3x Overhead squats

3x Pressing snatch balances 

3x Heaving snatch balances 

3x Snatch balances

 

Strength:

5-3-1 reps

Snatch balance 

 

WOD:

3 rounds

15-10-5x reps

Clean & jerk (155 / 105) 

Sprint 100 meters

 

Post time to comments.

 

Skill of the week:

Snatch


June 30th, 2016

Thursday 160630

Summer Schedule Change Beginning 7/1/16

Beginning July 1, there will no longer be 9 am and 10 am classes. Instead Monday thru Friday there will be 8:30 am and 9:30 am classes. Also, all 7:30 pm classes will now be open mat classes. Any questions or concerns please speak with Coach Cliff or Coach Audrey. Thank you!


June 30th, 2016

Thursday 160630

Thursday’s Program

Snatch_06_30_16

Warm-up:

Burgener warm-up

 

Strength:

3 sets of:

3x Muscle snatches + 3x Overhead squats

Then:

5 sets of:

2x Snatches from the floor

 

WOD:

5 rounds

10x Wall climbs

10x Toes to bar

20x Box jumps (24” / 20”)

 

Post time to comments.

 

Skill of the week:

Snatch


June 29th, 2016

Wednesday 160629

Wednesday’s Program

Jess_06_29_16

Warm-up:

Burgener warm-up

 

Strength:

5 sets of:

3-Position snatch + 1x Overhead squat (power snatch from the high hang, from mid-thigh, and then from the floor, followed by an overhead squat)

 

WOD:

7 rounds

Row 250m

7x Hang squat snatch (95 / 65)

7x Burpees

 

Post time to comments.

 

Skill of the week:

Snatch


June 28th, 2016

Tuesday 160628

“Fran”

Class_06_28_16

Warm-up:

Burgener warm-up

 

Strength:

5 sets of:

3x High-hang snatches + 3x Overhead squats

 

WOD:

“Fran”

Compare to Friday, October 23rd, 2015

21-15-9x reps

Thruster (95/65)

Pull-ups

 

Post time to comments.

 

Cash out:

3 sets of:

5x Turkish get-ups per side (max weight)

 

Skill of the week:

Snatch


June 27th, 2016

Monday 160627

“Tabata”

Orit_06_27_16

Warm-up:

Burgener warm-up

Skill transfer exercises for the snatch:

3 sets:

3x Overhead squats

3x Pressing snatch balances 

3x Heaving snatch balances 

3x Snatch balances

 

Strength:

5-3-1 reps

OHS

 

WOD:

“Tabata”

Row (max distance)

Lateral jumps (over parallet)

Shuttle runs (length of the rig)

Box overs (24”) 

Reset 1 minute between movements.

 

Post reps to comments.

 

Skill of the week:

Snatch


June 26th, 2016

Sunday 160626

Sunday’s Program

AU_Katie_06_26_16

Warm-up:

Coaches choice

 

WOD:

400m Run

100x DUs

400m Run

80x Air squats

400m Run

60x GHD sit-ups

400m Run

40x Pull-ups

400m Run 

20x Med ball cleans (30 / 20)

400m Run

10x HSPU

 

Post reps to comments.

 

Skill of the week:

Handstand push-ups (kipping), Pistols and Dips (kipping)


June 25th, 2016

Saturday 160625

“14.4”

Class_06_25_16

Warm-up:

Coaches choice

 

Work capacity:

Run 200×6 

Rest 1 min between runs

 

WOD:

“14.4”

AMRAP for 14 minutes

60 calorie row

50x T2B

40x Wall ball (20 / 14)

30x Cleans (135 / 95)

20x Muscle-ups

 

Post reps to comments.

 

Skill of the week:

Handstand push-ups (kipping), Pistols and Dips (kipping)


June 24th, 2016

Friday 160624

Friday’s Program

Jordan_06_24_16

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

3x Push press (115 / 75)

4x Burpee pull-ups

 

WOD:

21-15-9 reps of:

Push jerk (135 / 95)

42-30-18 reps of:

Pistols

 

Post time to comments.

 

Skill of the week:

Handstand push-ups (kipping), Pistols and Dips (kipping)


June 23rd, 2016

Thursday 160623

Summer Schedule Change Beginning 7/1/16

Beginning July 1, there will no longer be 9 am and 10 am classes. Instead Monday thru Friday there will be 8:30 am and 9:30 am classes. Also, all 7:30 pm classes will now be open mat classes. Any questions or concerns please speak with Coach Cliff or Coach Audrey. Thank you!