WOD for Thursday 6-30-16

A) 10 Mins.  Technique- Hang Clean

B) 10 Mins. Find your 1 Rep Max:  Hang Squat Clean

C) For time: 15 Clean and Jerks @ 135/95  Run 1 mile, 15 Clean & Jerks @ 135/95.

WOD for Tuesday 6-28-16. Olympic Lifting @ 7pm.

A) Warmup/Technique–10 Minutes on your thruster.  Everyone.  No work capacity sub.

B) 5 Minutes- Row Technique.  If your technique is sound, please advance directly to…

C)  Jackie- For time 1000m row, 50 Thrusters @ 45/35, 30 Pullups.

We’ve programmed Jackie numerous times. Check your records for your PR and come prepared to beat it.

 

 

 

 

WODS for the week 6-27 to 7-1-16

FIRST,  please be advised that Kayla is away on Thursday and therefore, Olympic Lifting will move to Tuesday @ 7pm for this week.

Also- Monday, while technically challenging, is on balance less work than most Monday’s in this training block, therefore Tuesday is slightly harder than typical.

Monday-Short Duration, High Speed

3 attempts (minimum) for single best time of the following:

Fitness Athletes–  5 Burpee Box Jumps to 30″/24″, 4 Chest to Bar Pullups, 3 Cleans @ 155/105, 2 Shoulder to Overhead @ 155/105, 1 Lap Sled Push @ + 115/+75.

Competitors– 5 Handstand Pushups, 4 Cleans @ 185/125, 3 Ring Muscle Ups, 2 Split Jerks @ 185/125, 1 Rope Climb.

Tuesday- Technique

10 mins Row Technique Review and Practice, then:

JACKIE-  for time.  1000 m row, 50 thrusters @ 45/35, 30 pullups.

Wednesday-  Weighlifting

Deadlift- 10-8-6-4-2.  Go up Every set.

Dips (bar or ring) 4×8 @ 2-2-1-2.

Accessory TBD.

Thursday-  Olympic Lifting

10 Mins- Technical review of the Hang Clean

10 Mins- Establish your 1 RM Hang SQUAT Clean

For time- 15 Clean and Jerks 135/95,  run 1 mile, 15 Clean and Jerks 135/95

Friday- Long Duration

For time: 100 doubles, 90 Air Squats, 80 Situps, 70 Pushups, 60 KB Swings, 50 Box Jumps, 40-0 M run, 30 Push Press @ 95/65, 20 Burpees, 10 Deadlifts at 275/185.  Should look familiar….

 

 

No Yoga! Instructor Ill. Open gym still on.

Athlete’s please be advised, Heather has taken ill and therefore I must cancel yoga tomorrow.  Open gym remains at it’s regularly scheduled time 10 to noon.

 

 

WOD for Friday 6-24. Weekend schedule

Yoga Saturday at 8:45.  Open Gym at 10-12.  Sunday, Open Gym is 10-12.

 

Friday’s WOD  (Last performed on 10-16-15)

4 Rounds for time:

40 KB Swings 24/16,  30 Wallballs 20/14 to 10/9,  20 Burpees,  10 Box Jumps @ 30″/24″

Mandatory 3 minute rest between rounds.

Scale the KB swings to Russian/Eye level swings.

Scale the wallballs with reduced height.

Burpees don;t scale.

Scale the Box Jumps with step-ups.

With the exception of the box jumps, all of these movements are something you can keep grinding through even when severely fatigued.  Remember you have a 3 minute break between rounds, so push hard and don;t pace too much too soon.

This workout caps at 40 minutes.

WOD for Thursday 6-23-16

Thursday-  Olympic Lifting

A) Technique– 10 Mins Tall Snatch.

Then

B) Work Capacity–5 rounds  for time of-  9 Snatch Grip Deadlifts,  3 Hang Power Snatches, 6 Overhead Squats @ Fitness athletes 95/65, Competitors 115/80.

 

Please recall that Olympic Lifting class is Thursday’s at 7pm.  Get Kayla’s expert eye on your efforts and improve these very precise, technical and athletic movements.

 

 

WOD for Wednesday 6-22-16

Weightlifting

Primary

A) Shoulder Press 10-8-6-4-2.

B) Back Squat 10-8-6-4-2.

Try to go up each set.

Accessory Lifts

A1) Fitness Athletes– Single arm, seated dumbell press 3×8 across (weight stays the same).  Competitors– Handstand Pushups 3×8.  Find a way to make 3×8 challenging.  Any mix of strict, kipping and possibly from a deficit.

B1) Fitness and Competitors- 3×8 Barbell Good Mornings, tempo controlled at 2-1-2-1.

 

 

 

WOD’s for the week 6-20 to 6-24-16

Big Thanks to the ten athletes who came out for team games this past Saturday.  3 Guests and late joiners Jeff and Brad saved the day.  That was a fun one for me as well!

 

Monday– Intervals

2 on, 2 off x 3 of each interval couplet.

A) Airdyne 60 seconds for max calories, Deadlift 60 Seconds for max reps @ 185/125.

B) Row 60 Seconds for max calories, Bench Press 60 seconds for max reps @ 115/75

C) 5m Shuttle Run 60 seconds for max reps,  Snatch from the hang 60 seconds for Max reps @ 75/55.

Tuesday– Technique

10 Minutes of Kipping Swing Instruction OR 10 Mins to establish max number of unbroken sets of pullups.  Men 7, Women 5.  Fitness Athletes-Chin above.  Competitors-Chest to bar.

10 Minutes Double Under Practice/Instruction  OR  Fitness Athletes- Annie 50-40-30-20-10 Doubles/Situps for time.  Competitors- FLIGHT SIMULATOR 50-40-30-20-10 UNBROKEN doubles for time.

Wednesday– Weightlifting

Strict Shoulder Press 10-8-6-4-2 for load.  Go up in weight every set.

High Bar Back Squat 10-8-6-4-2 for load.  Go up in weight every set.

Accessory work, to be determined.

Thursday– Olympic Lifting

10 Mins Tall Snatch for technique.

Then. 5 rounds  for time of-  9 Snatch Grip Deadlifts,  3 Hang Power Snatches, 6 Overhead Squats @ Fitness athletes 95/65, Competitors 115/80.

Friday–  Long Duration.

4 rounds of 40 KB Swings, 30 Wallballs, 20 Burpees, 10 Box Jumps 30/24.  Rest 3 mins between rounds.  Score is total time including the rest periods.

 

Weekend Schedule 6/18 and 6/19

Saturday  Yoga 8:45 to 10am.

Team Games 10am to 12 noon.

As of Friday night, we have 6 athletes participating and are therefore ON (Andrea, Brock, Terrance, Alex, Hannah, Lindsey and Ryan) but with plenty of room for more.  Please post in the comments if you plan to join in.

Sunday Open Gym is on from 10-12 noon.  Monster Mash is as follows- rest 5 mins between workouts.

10-9-8 reps for time of:
Bar Muscle-ups
Dumbbell Clusters 65’s/45’s

2 Rounds for time of:
25 Deadlifts 225/155
20 yd Handstand walk
15 Handstand Push-ups

27-18-9 reps for time of:
Calories, Assault Bike
Kettlebell Swing 70/53

WOD for Thursday and Friday 6-16 & 17

THURSDAY- Olympic

A) 10 Mins- Clean Pull Technique–All athletes.  As slow and as light as necessary to control your alignment and bar path.  Clean pulls are particularly relevant to those of you who “pull” with your arms rather than Jump & Shrug.

B) 5RFT- 8 Power Cleans, 8 Split Jerks, 8 Burpees* @ Competitors 135/95 & *bar facing Burpees.  Fitness Athletes 115/75 *OTB Burpees.  Not fancy, not easy.

FRIDAY- Monkeystomper/Long Time Frame

The Reverse Summer Chipper

capped at 40 minutes.

10 Deadlifts 275/185, 20 Burpees, 30 Push Press 95/65, 400 m run, 50 Box Jumps @ 24/20, 60 KB Swings@ 53/35, 70 pushups, 80 situps, 90 Airsquats, 100 Doubles.