Tuesday, 10/17

Tuesday, 10/17

Grab your buddy and head to the gym!

I. Warm-up

Coach’s choice!

II. Lifting

EMOM 8
3 Push Press + Split Jerks (185/125)

III. WOD

EMOM 20
Even: 20/15 cal row
Odd: 15 second toe to bar hold

Monday, 10/16

Monday, 10/16

I. Warm-up

5 Rounds:
Push-ups: Week 5, Day 1
10 Med ball front squats squats*
6 strict toes to bar

*After the second round, switch to front squats with the barbell so that you’ve done at least 2 two of the 5 sets of the front squats by the time you finish the toes to bar.

II. Lifting

Front Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Work to a heavy set of 3.

III. WOD

Every 3 minutes, complete 2 rounds of:
• 10 overhead squats
• 10 chest-to-bar pull-ups

Increase the number of reps for each movement by 2 (10, 12, 14, etc) every 3 minute interval until you can not complete the rounds. Score is total number of reps.

Friday, 10/13

Friday, 10/13

No cherry picking. Get your booty in here.

P.S. No community class on Saturday. Apologies for the inconvenience. Open gym is still on from 8:30am-12pm.

Thursday, 10/12

Thursday, 10/12

Shout out to our visitors today: Will Schuerman from Boston and a North East Regionals team athlete 2013-2015 and Joe Stumpf from NorCal and the 2017 60+ Masters winner for the California Region! Great work today, gentleman!

I. Warm-up

Coach’s choice!

II. Lifting

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

III. WOD

Complete as many rounds as possible in 12 minutes of:
10-cal.row
10 handstand push-ups
20 pistols, alternating

Wednesday, 10/11

Wednesday, 10/11

What’s your post-WOD/recovery position?

I. Warm-up

5 Rounds:
Pull-ups: Week 4, Day 2
Push-ups: Week 4, Day 2
5 Barbell pause thrusters + wrist stretching
3 x 10 second hollow body hold

See printouts for pull-ups and push-ups.

II. Lifting

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

III. WOD

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.