Workout Of Day “WOD”

25 June 2017

Mon. Deadlift | #652

25 June 2017, Comments:  Comments

Deadlift
75% x 5
85% x 3
95% x 1+

Hard Plank x 1:00 between sets

#652
Performance

15:00 AMRAP
5 Deadlift 135 / 95
5 Hang Power Clean 135 / 95
5 Front Squats 135 / 95
100 Meter Run

Fitness
15:00 minute AMRAP
10 Sumo KB Deadlift
15 Goblet Squats
20 Kb Swings
100 Meter Run
-Choose weight
—————————————-
C1. Bulgarian split squat 3 x 8 per arm
C2. Pike sit ups (straight legs) 3 x 20
-use plate for extra effort


23 June 2017

BEACH WOD

23 June 2017, Comments:  Comments
BEACH WOD!!!!
This Saturday 6/24/17
8:00 am and 9:00 am (not 10:00!!)
Hollywood Beach! (aka Kathy Osterman Beach)

There will be no yogility class on Saturday since we have Yoga and Wine Night on Friday 6/23!

We will meet near the Kathy Osterman Beach House for the beach wods. Bring water, sunscreen, towels, hats, change of clothes, and whatever else you need! Great day to bring a friend!

In case of significant rain that morning, I’l post here if we are working out at the gym instead. Right now there is a 40% chance of rain, but I remain optimistic for good weather!

Let me know if you have any questions…look forward to seeing you there! Please share with any of our friends who are not on FB.

 


22 June 2017

Fri. Deadlift | #651

22 June 2017, Comments:  Comments

Deadlift
70% x 3
80% x 3
90% x 3+

Hard Plank 4 x 1:00 (Between Sets)

*Work percentage of 90% of 1 RM

#651
Performance:
For Time
21-15-9
Hang Power Snatches 115/75
Pull Ups

NO REST

21-15-9:
Thruster 115/75
Bar facing Burpees

Score total time

Fitness
For Time
21-15-9
Kettlebell Swings 70/53
Jumping Pull Ups

NO REST

21-15-9
Thrusters 75/55
Burpees

Accessory Work
C1.Banded Good Mornings 3 x 12-15
C2. Glute Bridge 3 x 12-15


21 June 2017

Thu. Gymnastics Skill | #650

21 June 2017, Comments:  Comments
Weekend Schedule Update!

🤸🏾‍♂️ June 23 Friday 6:30p class is Yoga and Wine Night
🏝 June 24 Saturday Beach WOD … classes are 8a and 9a … there is no 10a class or Yogility this Saturday. Open gym as normal
June 25 Sunday – Core class cancelled

 

Gymnastics Skill | Strength
Muscle Up Progressions | 15:00

#650
Performance
AMRAP 15:00
4 Bar Muscle Up
8 Handstand Push ups
12 Air Squats
100 Meter Run

p
AMRAP 15:00
8 Pull Ups | 4 CTB Pull Ups
8 Handstand Push ups
12 Air Squats
100 Meter Run

P+
Ring Muscle ups
Strict Handstand Push ups

Fitness
10 Ring Row
10 Push ups
10 Air squats
100 m Run

Accessory Work
C1. Biceps curl 3 x 10-12
C2. Triceps extensions 3 x 10-12 per arm

Olympic Lifting 7:30 PM
4 Sets
1 Snatch+ 1 Snatch Balance + 1 Overhead squat

5 Sets
Clean
60%x3, 65%x3, 70%x3, 75%x3 80%x3

5 Sets
Snatch pulls
2×3 @90%
2×3 @95%
1×3 @100%


20 June 2017

Wed. Press | #649

20 June 2017, Comments:  Comments

Strict Press
70% x 3
80% x 3
90% x 3+

Single Arm KB/DB Row 4 x 10 (L)(R) Between sets

*work percentage of 90% of 1 RM

#649
Performance
6 Rounds For time
15 Push Press 95/65
15 Chest 2 Bar

P+
115/75

Fitness
6 Rounds For time
10 Push Press
10 Inverted Body Rows

Accessory Work
C1. Seated shoulder press 3 x 12 /w DB/KB
C2. Hip Extensions 3 x 15-20


19 June 2017

Tue. Back Squat | #648

19 June 2017, Comments:  Comments

Back Squat
70% x 3
80% x 3
90% x 3+

*work percentage of 90% of 1 RM
**Between sets perform Glute Bridge x 10

#648
Performance
400 M run
1 Squat Cleans 185/125
4 Front Squats
400 M run
2 Squat Cleans
3 Front Squats
400 M run
3 Squat Cleans
2 Front Squats
400 M run
4 Squat Cleans
1 Front Squats

P+
205/135

Fitness
4 Rounds:
400 m Run
15 KB USA Swings
15 Goblet Squats

Accessory Work
C1. Romanian Deadlift 3 x 8 work with 70-80 % of 1 RM Clean
C2. Double KB Shrug 3 x 15-20


18 June 2017

Mon. Bench | #647

18 June 2017, Comments:  Comments

Bench Press
70% x 3
80% x 3
90% x 3+

*work percentage of 90% of 1 RM
** Chin Ups x 6 – 8 Between Sets

#647
Performance

10:00 AMRAP
9 Handrelease Push ups
12 T2B
15 Box jump overs 24/20

Fitness
10:00 AMRAP
10 Incline Push Up
10 V-ups/Knee Tucks
10 Box Jump -choose height

Accessory Work
C1. Ring Dips/Dips 3 x 6-8
C2. L-Hang 3 x :30 -accumulate


18 June 2017

Sunday

18 June 2017, Comments:  Comments

Sunday Schedule
Olympic Lifting 9:00 AM -10:30 AM
Rowing IS ON TODAY
Core 360 11:30 AM – 12:30 PM

Olympic Lifting 9:00 AM

1. Power Clean + Clean 4 Sets @ 75%

2. Clean High Pull  2 x 5 @ 80%, 3 x 4 @ 85%

3. Snatch Balance 2 x 3 @ 70%, 2 x 3 @ 75%, 1 x 3 @ 80%

4. Push Press 5 x 5 @ 80%


16 June 2017

Sat. Partner | June Birthdays

16 June 2017, Comments:  Comments
Partner WOD | “June Birthdays”
Teams of
6 Thrusters 95/65
15 Power Cleans 95/65
19 Push Presses 95/65
22 Abmat sit-ups with plate 25/15
26 DB Snatches 50/35
27 Wall-balls 20/14
29 second “nap” (in honor of Dave T)
***Every 2:00 all athletes do 2 burpees
Cash out (optional):
48 KBS (USSR 70/53)
48 Hollow Rocks
1PWAT, Split reps as evenly as possible…
June B-days: Gina, Allie, Dawn, me, Autumn, Tyler, Erik, Justin B, Kerry, Dave T

15 June 2017

Fri. Bench Press | G. I. Jane

15 June 2017, Comments:  Comments

Bench Press
65% x 5
75% x 5
85% x 5+

*Work percentage of 90% of 1 RM
**Between Sets perform x 6-8 Chin Ups

“G.I. Jane”
100 Burpee Pull Ups

Fitness:
4:00 AMRAP
Burpee Pull Ups

Rest 2:00

4:00 AMRAP
Burpee Pull Ups

Accessory Work
C1. Dips 3 x 7 – 10
C2. Dunbell Kickbacks 3 x 10


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