Archive for August, 2015

“Tabata”

Monday, August 31st, 2015

Paleo_08_31_15

Warm up:

Coaches choice

 

Strength:

Shoulder Press

3×15 @ 65% of 1RM

 

WOD:

“Tabata”

Push-ups

Deadlifts (185/135)

Sit-ups

Box jumps (24”/20”)

Double unders 

*1 minute rest between exercises

 

Post reps to comments.

 

Skill of the week:

Push-ups

“Nancy”

Sunday, August 30th, 2015

Warm-up:

Coaches Choice

 

Work capacity:

10 minute EMOM

3x Thruster

*Add weight every round and try to establish 3RM

*NO jerks allowed

 

WOD:

“Nancy”

Compare to Sunday, April 12th, 2015

5 RFT

Run 400m

OHS (95/65)

 

Post time to comments.

 

Skill of the week:

Ring dips

“Angie”

Saturday, August 29th, 2015

Angie_Vid

Warm-up:

Coaches Choice

 

WOD:

“Angie”

Compare Wednesday, July 24th, 2013

100x Pull-ups

100x Push-ups

100x Sit-ups

100x Squats

 

Post time to comments.

 

Skill of the week:

Ring dips

Friday’s Program

Friday, August 28th, 2015

Bob_08_28_15

Warm-up:

Coaches choice

 

Strength:

Bench Press

5×5 @ 75-80% of 1RM

 

WOD:

30-20-10 reps

Wall ball (20/14)

SDHP (75/55)

Box jumps (24”/20”)

Push press (75/55)

Row (calories)

 

Post time to comments.

 

Skill of the week:

Ring dips

“Elizabeth”

Thursday, August 27th, 2015

Class_08_27_15

Warm-up:

Coaches choice

 

Work capacity:

8 Rounds

100m Sprints

Rest 1 minute between sprints 

*All athletes rest will vary

 

WOD:

“Elizabeth”

Compare to Thursday, August 20, 2013

21-15-9 reps

Squat cleans (135/95)

Ring dips

 

Post time to comments.

 

Skill of the week:

Ring dips

 

Wednesday’s Program

Wednesday, August 26th, 2015

dubs

Warm-up:

Coaches choice 

 

Strength:

8 minute EMOM

30 seconds max reps of each

Odd: Weighted pull-ups

Even: Weighted dips

 

WOD:

1 RFT

50x Hang power clean (155/105)

150x Double unders

50x Chest to bar pull-ups

 

Post time to comments.

 

Skill of the week:

Ring dips

“Rocky Quote Of The Week”

Tuesday, August 25th, 2015

Picture-61

“Cause all I wanna do is go the distance. Nobody’s ever gone the distance with Creed, and if I can go that distance, you see, and that bell rings and I’m still standin’, I’m gonna know for the first time in my life, see, that I weren’t just another bum from the neighborhood.”

Tuesday’s Program

Tuesday, August 25th, 2015

Liz_08_25_15

Warm-up:

Coaches choice

 

Strength:

Strict Press

5-3-1 reps

 

WOD:

5 RFT

200m Run

10x Clapping push-ups

20x Burpee broad jumps

30x (4ct.) Mountain climbers

*Measure a high energy broad jump and use as your target every rep!

*Movement standard: knee to elbow for Rx (Mtn. Climber)

 

Post time to comments.

 

Skill of the week:

Ring-dips

Monday, August 24th, 2015

Patty_08_24_15

Warm up:

Coaches choice 

 

Work Capacity:

“Annie”

50-40-30-20-10 reps

Double unders 

Sit-ups 

Cap 10 minutes!

WOD:

36-24-12 reps

Turkish get-ups (53/35)

OH Walking lunge

*Switch arms as needed

 

Post time to comments.

 

Skill of the week:

Ring-dips

Sunday’s Program

Sunday, August 23rd, 2015

Briana_08_23_15

Warm-up:

Coaches choice

 

Movement review/Mobility

 

WOD:

Bench Press 1RM 

Front Squat 1RM

Push Press 1RM

*15 min per lift/1-2 min rest between lifts

Your score is total lbs. of all 3 lifts

 

Post total to comments.

 

Skill of the week:

Double unders