Wednesday, 1/11

Wednesday, 1/11

I. Warm-up

Coach’s choice!

This month we are letting our coaches get creative and come up with their own warm-ups for their classes. We all come from different backgrounds and this gives them a chance to apply what they’ve learned and add their own flavor to our programming.

II. Lifting

Deadlift for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 1 rep @ 70%
#4: AMRAP @ 75%

If you get more than 10 reps on your AMRAP, increase your estimate of your 1 rep max.

III. WOD

3 RFT:
30 Jumping Lunges
150 Double-unders
50 Calories on rower

IV. Optional

EMOM 5 – Chest-to-bar pull-ups
Using the 100 push-ups as a template, pick an amount that is challenging but that you think you can do.

Tuesday, 1/10

Tuesday, 1/10

The Fundamental Movements Course starts today! Sign up before it’s too late. More details can be found HERE.

I. Warm-up

Coach’s choice

This month we are letting our coaches get creative and come up with their own warm-ups for their classes. We all come from different backgrounds and this gives them a chance to apply what they’ve learned and add their own flavor to our programming.

II. Lifting

Bench Press for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 1 rep @ 70%
#4: AMRAP @ 75%

If you get more than 10 on your AMRAP, increase your estimated 1 rep max next week.

III. WOD

“DT”
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

IV. Optional

EMOM – Muscle-ups

Choose one of the following:
A. 3 sets of 9 unbroken muscle-ups
B. 4 sets of 7 unbroken muscle-ups
C. 5 sets of 5 unbroken muscle-ups
D. 6 sets of 4 unbroken muscle-ups
E. 7 sets of 3 unbroken muscle-ups
F. 8 sets of 2 unbroken muscle-ups
G. 9 sets of 1 muscle-up
If you have to break between rounds, drop down a level.

Monday, 1/9

Monday, 1/9

Huge THANKS to everyone that came out for the Marston WOD and to everyone that donated to the Navy SEAL Foundation. We raised over $500!

I. Warm-up

Coach’s choice!

This month we are letting our coaches get creative and come up with their own warm-ups for their classes. We all come from different backgrounds and this gives them a chance to apply what they’ve learned and add their own flavor to our programming.

II. Lifting

Back Squat for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 1 rep @ 70%
#4: AMRAP @ 75%

If you get more than 10 on your AMRAP increase your estimated 1 rep max next week.

III. WOD

EMOM for as long as possible:
7 Thrusters (75/55)
7 Pullups
7 Burpees

Julian: NO!

IV. Optional

Choose one of the following:

A. EMOM 5
9 HSPU

B. EMOM 6
7 HSPU

C. EMOM 9
5 HSPU

Friday, 1/6

Friday, 1/6

I. Warm-up

Coach’s choice!

II. Lifting

Deadlift for load:
#1: 3 reps @ 60%
#2: 3 reps @ 65%
#3: 5 reps @ 72%
#4: 5 reps @ 72%
#5: 5 reps @ 72%

III. WOD

“Kelly”
5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20″
• 30 Wall Balls

Thursday, 1/5

Thursday, 1/5

Jade, from our pre-teen class, dominating on overhead squats!

I. Warm-up

Coach’s choice!

II. Lifting

On a running clock snatch for load:

Minute 1: One snatch every 15 seconds @ 60%
Minute 2: Rest
Minute 3: One snatch every 15 seconds @ 70%
Minute 4: Rest
Minute 5: One snatch every 20 seconds @ 80%
Minute 6: Rest
Minute 7: One snatch every 20 seconds @ 80%
Minute 8: Rest
Minute 9: One snatch every 20 seconds @ 80%

If you find yourself missing more than 1 per round, reduce the weight.

III. WOD

2000m row & Death by Thrusters!

This WOD starts on the rower. The clock starts, and the athlete begins rowing. At the top of the first minute, the athlete does one thruster and immediately gets back on the row and continues to rowing. At the top of second minute the athlete does two thrusters.

This pattern continues until the athlete gets 2000m meters or cannot get the prescribed number of thrusters within the minute. May the force be with you!

IV. Optional

Flight training to 50. If you miss, start back at zero.

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