Archive for September, 2015

Wednesday’s Program

Wednesday, September 30th, 2015

Lori_09_30_15

Warm-up:

Coaches choice

 

WOD:

21-15-9 reps

Box jumps (24”/20”)

Push-ups

Rest 2 minutes

15-12-9 reps

Box jumps (24”/20”)

HSPU 

Rest 2 minutes

9-6-3 reps

Box jumps (30”/24”)

Muscle-ups

 

Post time to comments.

 

Skill of the week:

Shoulder to overhead (press, push press, push jerk)

Tuesday’s Program

Tuesday, September 29th, 2015

Ron_Kelly_09_29_15

Warm-up:

Coaches choice 

 

Work capacity:

10 minute EMOM

Odd: 30 sec row (cal)

Even: 30 second shuttle runs

 

WOD:

20 minute EMOM

Deadlift

Hang clean

Front squat

Push Jerk

*Score is the weight you end on

*You must increase load every round

 

Post lbs. to comments.

 

Skill of the week:

Shoulder to overhead (press, push press, push jerk)

And The Picture Bandits Are…

Monday, September 28th, 2015

Bandits1

 

Bandits2

 

Tammy, Patty and Jimmy! 

Congratulations to all who voted for these bandits!

Monday’s Program

Monday, September 28th, 2015

Jess_09_28_15

Warm-up:

Snatch balance

Heaving snatch balance

Pressing snatch balance

 

Strength:

1RM Pressing snatch balance

 

WOD:

10-8-6-4-2 reps

Snatch (135/95)

Strict pull-ups

25x Double unders

 

Post time to comments.

 

Skill of the week:

Shoulder to overhead (press, push press, push jerk)

Sunday’s Program

Sunday, September 27th, 2015

Class_09_27_15

Warm-up:

Coaches choice

 

Skill:

Front Squat & rack position

 

Strength:

Push Press

5-5-5 reps

 

WOD:

7 rounds, 21-18-15-12-9-6-3x reps

Front squats (155/105)

Sit-ups

 

Post time to comments.

 

Skill of the week:

Squats

Saturday’s Program

Saturday, September 26th, 2015

squats

Warm-up:

Coaches choice

 

Work Capacity/Skill:

8 Min EMOM

Squat Cleans

12-10-8-6-6-4-4-2 reps

*Increase load & work on landing in squat position.

 

WOD:

For max reps

Ring rows 8x[20:10]

Rest 1 minute

Jump squats 8x[20:10]

Rest 1 minute

Push-ups 8x[20:10]

Rest 1 minute

Knees to elbows 8x[20:10]

 

Post reps to comments.

 

Skill of the week:

Squats

Friday’s Program

Friday, September 25th, 2015

Ang_Maya_09_26_15

Warm-up:

Coaches choice

 

Strength:

Bench Press

5 sets of 10 reps @ 70% of 1rm

 

WOD:

4 rounds

Run 400 meters

20x SDHP (95/65)

20x Dips

 

Post time to comments.

 

Skill of the week:

Squats

Thursday’s Program

Thursday, September 24th, 2015

6d2533d32853d6beffe382916abb4140

Warm-up:

Coaches choice

 

Skill Work:

Wall Squats 3×10

Advanced: Hands directly overhead

Overhead squats 3×10 (empty barbell)

 

WOD:

3 rounds

21-15-9x reps

Overhead squats (95/75)

Ring pull-ups

 

Post time to comments.

 

Skill of the week:

Squats

 

No Teens Class today!! See everyone Saturday!!!

Wednesday, September 23rd, 2015

Wednesday’s Program

Wednesday, September 23rd, 2015

Soccer_09_23_15

Warm-up:

Coaches choice

 

Strength:

Box Squats (back)

5-5-5 reps

 

WOD:

Time trials:

Row

2000 meters

800 meters

500 meters

250 meters

2 person teams. 1 person rows while the other person rests.

 

Post times to comments.

 

Skill of the week:

Squats