Archive for July, 2016

Sunday’s Program

Sunday, July 31st, 2016

718_07_31_16

Warm-up:

Coaches choice

 

WOD:

“Team WOD”

100x Chest to bar pull-ups

100x HSPU

100x GHD sit-ups

100x Pistols (alternating)

Tag team style, shared reps

 

Post time to comments.

 

Skill of the week:

Handstands

Saturday’s Program

Saturday, July 30th, 2016

Kelly_AU_07_30_16

Warm-up:

Coaches choice

 

WOD:

30 minute AMRAP

10x Burpees

20x Deadlift (225 / 155)

40x Push-ups

60x KB swings (72 / 55)

 

Post rounds to comments.

 

Skill of the week:

Handstands

Friday’s Program

Friday, July 29th, 2016

Ryan_07_29_16

Warm-up:

Coaches choice

 

Skill:

Handstands

Walking progressions 

2 rounds:

10x Nose to wall (wall walks)

10x Walk up on plates 

10x Shoulder taps

10x Hip taps

 

WOD:

“Randy”

75 snatches (75 / 55)

Rest 5 minutes

7 rounds:

7x Goblet squats (55 / 35)

7x Box jumps (24” / 20”)

7x Sit-ups

 

Post time to comments.

 

Skill of the week:

Handstands

Thursday’s Program

Thursday, July 28th, 2016

Mike_07_28_16

Warm-up:

Mobility / Coaches choice

 

Strength:

Front squats 

5-5-5 reps

 

WOD:

15 minute AMRAP

45x Double unders 

30x Pull-ups

15x HSPU 

Mod for HSPU = Strict seated db press

 

Post rounds to comments.

 

Skill of the week:

Handstands

Wednesday’s Program

Wednesday, July 27th, 2016

Lori_Lucas_07_27_16

Warm-up:

Coaches choice

 

Skill:

Handstand walks

Beginner: get vertical (kick-up or wall walk)

Intermediate: walk towards wall (mark distance)

Advanced: free standing walk practice (max distance)

 

WOD:

17 minute AMRAP

Run 200m w/med ball (20 / 14)

7x Burpee chest to bar pull-ups

14x Wall ball (20 / 14)

 

Post rounds to comments.

 

Skill of the week:

Handstands

Rowing competition, August 8-14

Tuesday, July 26th, 2016

Rowing_Challenge

Rowing competition, August 8-14

• Total distance for the week!!!

•Teamsof2: 1guyand 1girl

• Meters accumulated in class count

• Extra meters MUST be witnessed by a coach

• You MUST have WODed that day to accumulate extra meters!!! • Extra meter rows are only allowed during class hours

• Coaches can not row on off hours!

SIGN-UP in the gym on sign-up sheet. WE will be picking teams. Coaches are allowed to enter, but must be witnessed by another coach!

Rowing competition, August 8-14

Tuesday, July 26th, 2016

Rowing_Challenge

Rowing competition, August 8-14

• Total distance for the week!!!

•Teamsof2: 1guyand 1girl

• Meters accumulated in class count

• Extra meters MUST be witnessed by a coach

• You MUST have WODed that day to accumulate extra meters!!! • Extra meter rows are only allowed during class hours

• Coaches can not row on off hours!

SIGN-UP in the gym on sign-up sheet. WE will be picking teams. Coaches are allowed to enter, but must be witnessed by another coach!

 

“Barbell Complex I”

Tuesday, July 26th, 2016

Larry_07_26_16

Warm-up:

Coaches choice

 

Work capacity:

8 minute EMOM

1x Clean + 1x Front squat + 1x Push press + 1x Back squat + 1x Push jerk (back to front) (95 / 65)

 

WOD:

“Barbell Complex I” 

(115 / 75) for all movements

10x Shoulder Press

15x Overhead Squat

20x Push Press

25x Front Squat

30x Push Jerk

35x Back Squat

 

Post time to comments.

 

Skill of the week:

Handstands

Monday’s Program

Monday, July 25th, 2016

Class_07_25_16

Warm-up:

Coaches choice

 

Skill work:

Handstand holds

Walking progressions 

 

2 rounds:

10x Nose to wall (wall walks)

10x Walk-up on plates 

10x Shoulder taps

10x Hip taps

 

WOD:

21-15-9 reps

Bench press (135 / 95)

Row (calories)

Rest 2 minutes

9-15-21 reps

Clean and jerk (135 / 95)

Burpees

 

Post time to comments.

 

Skill of the week:

Handstands

Sunday’s Program

Sunday, July 24th, 2016

JoLo_07_24_16

Warm-up:

Coaches choice

 

Strength:

“Death by pull-ups”

Minute 1…1 rep

Minute 2…2 reps

Minute 3…3 reps

Cap 18 minutes!!!

When you fail, you will continue with KB goblet squats (55/35)

 

WOD:

AMRAP for 17 minutes

50 calorie row

50x Wall ball (20 / 14)

50x Shoulder to overhead (125 / 85)

50x Box jumps (24” / 20”)

 

Post reps to comments.

 

Skill of the week:

Turkish get-ups