Workout Of Day “WOD”

15 October 2017

Mon

15 October 2017, Comments:  Comments

Gymnastics Strength
EMOM | 12:00
Even # – 5-10 Strict Pull Ups
Odd # – :20 L-Sit Hold

#696
Performance:

15-12-9
Hang Squat Clean 155/105
Handstand Push ups

P+
15-12-9
Hang Squat Clean 155/105
Strict HSPU

Fitness:
4 rounds:
15 KB Swings
10 Goblet Squat
10 Push Ups

Accessory Work:
1. Dbl KB Row 3 x 10 tempo @2113

 


14 October 2017

SUNDAY

14 October 2017, Comments:  Comments

10 pm Olympic Weightlifting
10:30 am Rowing Class
11:30 am Core 360°

Olympic Lifting Class 
4 Sets
1 high hang + 1 Hang +1 Floor Snatch
@60/70/75/80% of 1 RM

4 Sets
Tempo Snatch Pull x 3 @85-100% of 1 RM
**Slow Pull :03 sec to High Hang Position and then burst to pull

5 Sets
Snatch push press x 5
*increase weight each set

Overhead Squats 4 x 4 @33×1 Tempo


13 October 2017

Sat. 400 AMRAP’s

13 October 2017, Comments:  Comments

.Partner WOD | Teams of 2:
A: Run 400m
B AMRAP Power Cleans 135/95 until A returns
Switch and repeat once

rest 1:00

A: Run 400m
B: AMRAP Push press 115/75 until A returns
switch and repeat once

rest 1:00

A: Run 400m
B: KB SDHP 70/53 until A returns
switch and repeat once

rest 1:00

A: Run 400m
B: AMRAP Burpee until A returns
Switch and repeat once

rest 1:00

If finish in under 25:00, start over…
Score = total reps of AMRAP’s


12 October 2017

Fri. Strength | #695

12 October 2017, Comments:  Comments

Strength
Every 2:00 | 12:00
Back Squat x 3 (3 3 X 1)

Build up in weight

#695
Performance
6:00 AMRAP
1,1, 2, 2, 3, 3, 4, 4…
Deadlift 275/185 or 85%
Handstand push ups

Rest 3:00

6:00 AMRAP
10 Wall Ball
8 Pull ups
6 Burpee

Fitness:
6:00 AMRAP
1,1, 2, 2, 3, 3, 4, 4…
Deadlift
Push Ups

Rest 3:00

6:00 AMRAP
10 Wall Ball 20/14
8 Jumping Pull ups
6 Burpee

Accessory Work:
1. BB Good Morning 3 x 10
2. V-ups 3 x 15

 


11 October 2017

Thu. Gymnastics Strength | Fran

11 October 2017, Comments:  Comments

Gymnastics Strength
2-3 sets x 3-5 reps of push ups Drills as a Warm up!!

Test #1 Max Unbroken Set of Push Ups

Test #2 60 Push ups For Time! 10:00 CAP

First test can be consumed by the second one. Meaning members start test #1 and get their unbroken # and then proceed for time #2 work!

Athletes who have to do incline push ups for the testing make sure they record the rack height!!

Performance:
“Fran”
21-15-9
Thrusters 95/65
Pull ups

Fitness:
4 rounds:
10 Single Arm Thrusters- total reps
10 Jumping Pull ups/ Ring Rows

Accessory Work:
1. Chin ups 3 x 10
2. Shoulder Fly`s 3 x 10

Olympic Lifting Class 7:30 PM
A.4 Sets
1 high hang + 1 Hang +1 Floor Clean
@60/70/75/80% of 1 RM

B.4 Sets
Tempo Clean Pull x 3 @85-100% of 1 RM
**Slow Pull :03 sec to High Hang Position and then burst to pull

C. 5 Sets
3 Front Squat + 1 Jerk

D. 5 Sets
Jerk Drive x 3 @>110% of 1 RM


9 October 2017

Tue. EMOM | #694

9 October 2017, Comments:  Comments

Olympic Weightlifting
EMOM | 10:00
1 Snatch High pull + 1 Hang Power Snatch

Build up in weight

#694
Performance
14:00 AMRAP
20 Cal/Row
20 Push up
20 T2B

Accessory Work:
1. Incline DB bench press 3 x 10
2. Reverse Shoulder Fly`s


8 October 2017

Mon. Gymnastics Strength Test | Nancy

8 October 2017, Comments:  Comments
The following 8 weeks we have programmed a Gymnastics Bias.
You are going to start with some testing a basic movements and benchmarks.
At the end there will be a re-test week. 
Emphasis is skill and body awareness.

Gymnastics Strength
2-3 sets x 3-5 reps of pull ups as a Warm up!!

Test #1 Max Unbroken Set of Strict Pull ups
Test #2 40 Strict Pull Ups For Time!

First test starts at 00:00 and once Max set is completed time is running on Test 2 till total of 40 is completed
Athletes who has to use a band for testing make sure you record the band color!
Lat Machine weight can be used as a strength indicator as well.

Performance
“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats 95/65

Fitness
5 Rounds | For Time
400 Meter Run
15 Goblet Squats

Accessory Work
1. Handstand Hold 3 x MAX Hold


7 October 2017

Sun.

7 October 2017, Comments:  Comments

Sunday Schedule
8:45 am Kids Class
9:15 am PreTeen Class
10 pm Olympic Weightlifting
10:30 am Rowing Class
11:30 am Core 360°

Olympic Lifting Class

4 Sets
1 high hang + 1 Hang +1 Floor Snatch
@60/70/75/80% of 1 RM

B.4 Sets
Tempo Snatch Pull x 3 @85-100% of 1 RM
**Slow Pull :03 sec to High Hang Position and then burst to pull

C. 5 Sets
Snatch push press x 5
*increase weight each set

D. Overhead Squats 4 x 4 @33×1 Tempo


6 October 2017

Sat. AMRAP 40:00

6 October 2017, Comments:  Comments

As Many Rounds As Possible | 40:00
Partner Medicine Ball Run 400 Meters 20/14
80 Kettlebell (USSR) Swings 53/35
70 Overhead Plate Lunges 45 / 25
60 Cal Row
50 Wall Balls 20/14
40 Toes 2 Bar
30 Push-ups
20 Pull-ups
10 Burpees

Share volume
Share one ball in the run
Score Reps = 1 Round = 450 | Run = 90

R
One Round For Time


5 October 2017

Friday/Unilateral Work

5 October 2017, Comments:  Comments

Strength/Unilateral Work:

4 Sets
Single Arm KB Press x 8 per arm
:30 rest
Single Arm KB Row x 10 per arm
:30 Rest

Performance:
5 Rounds:
10/8 Cal Row
8 Burpee
30 Double Unders
200 m Sprint Run
1:00 Rest b/t rounds

Fitness:
12:00 AMRAP
10 Ring Row
10 Burpee Plate Hop
200 M run

Accessory Work:
10:00 Mobility


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