Limited Schedule, Dec 11-15


UPDATE: We will be open this week, but on a limited schedule. Open gym will only be available during the class times. The air quality inside the gym isn’t great as the vents in the roof have let in ash and other particles. Honestly, the air at your home is probably way better, but I understand that you may need some reprieve even for an hour. We will be programming strictly technique work until the air quality improves. Anyone from boxes that have been evacuated are welcome to drop in free of charge. Be sure to wear a mask, keep yourselves updated, and stay safe. <3 ~Coach Ninja

Thursday, 12/7

Thursday, 12/7

I. Warm-up

See chalkboard

II. Lifting

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

Increasing across sets. Try to get more than last time. Compare to November 8.

III. WOD

AMRAP 15
5 Chest-to-bar pull-ups
1 Curtis P (115/85)
5 Chest-to-bar pull-ups
2 Curtis P’s
5 Chest-to-bar pull-ups
3 Curtis P’s
5 Chest-to-bar pull-ups
4 Curtis P’s
5 Chest-to-bar pull-ups
5 Curtis P’s
———————-
After you get to the 5 Curtis P’s you start back over at 5 chest-to-bar pull-ups and 1 Curtis P. You keep cycling through for 15 minutes

Wednesday, 12/6

Wednesday, 12/6

I. Warm-up

See chalkboard

II. Lifting

Every 1:30 for 10 Rounds

Even: 1 Power Snatch & 2 Squat Snatch
Odd: 2 Power Snatch & 1 Squat Snatch

Increase weight across rounds.

III. WOD

AMRAP 12
5 Deadlifts (225/155)
7 Burpees over bar

IV. Supplemental

Flight training to 60

Tuesday, 12/5

Tuesday, 12/5

Congrats to our Athletes of the Year – Alex & Heather!

I. Warm-up

See chalkboard.

II. Lifting

Bench Press for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 2 reps @ 70%
#4: 1 rep @ 75%
#5: AMRAP @ 80%

III. WOD

4 Rounds for Time
10 Push-press (155/105)
12 Toes to bar
50 Double-unders

Monday, Dec 4 – New Evening Schedule!

Monday, Dec 4 – New Evening Schedule!

New evening schedule starting tonight!

I. Warm-up

See chalkboard

II. WOD

In teams of two:
AMRAP 14
Front Squat (115/85)
400 m

While one partner is rowing, the other partner is doing front squats. Partners switch when the person rowing reaches 400 m.

There are two scores for this workout: (1) Overall team front squats; (2) individual front squats.

III. Lifting

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

Friday, 12/1 – Holiday Party TOMORROW!

Friday, 12/1 – Holiday Party TOMORROW!

Don’t forget about our holiday party tomorrow (Saturday) at 7pm at the gym!

I. Warm-up

See chalkboard

II. WOD

Open WOD 15.4:
Complete as many reps as possible in 8 minutes of:
• 3 handstand push-ups
• 3 cleans
• 6 handstand push-ups
• 3 cleans
• 9 handstand push-ups
• 3 cleans
• 12 handstand push-ups
• 6 cleans
• 15 handstand push-ups
• 6 cleans
• 18 handstand push-ups
• 6 cleans
• 21 handstand push-ups
• 9 cleans
etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Facebook Auto Publish Powered By : XYZScripts.com