2015-07-01

WEDNESDAY WORKOUT (HYDRO STRONG PATH)

Remember we are using your actual 1RM Back Squat for all calculations!

STRENGTH:
Back Squat

Warm Ups:
50% of your ACTUAL 1RM for 5 reps...
60% of your ACTUAL 1RM for 5 reps...

Work Sets: 3:00 Clock per Set...
70% for 3 reps
80% for 3 reps
90% for MAX REPS (GOAL is 5-8 reps)

STRENGTH/POWER ENDURANCE:

Last week before we switch it up!

Work up to 70% of your best Push Press 1RM and perform as many reps as possible in 60 seconds... MUST BE CLEANED INTO PLACE...
(Try to beat your reps from last week one more time!)

REST 60 SECONDS (PARTNER GOES IF YOU HAVE ONE)

Repeat 1 more time trying to match the reps from the first set...
(Same thing... Try to squeeze more in than last week)

THEN...

Perform as many Kipping Pull Ups OR seconds of holding as you can in 60 seconds...
(Try to go for 30+ reps (W) / 40+ reps (M))
(Try to get 1-2+ extra reps compared to last week)

REST 60 SECONDS (Partner goes, if needed)

Perform as many seconds of a Hanging L-Sit Hold as you can in 60 seconds...
(If you went unbroken least week add a small medicine ball between your knees)

POST YOUR LAST SQUAT SET AND TOTAL REPS/SECONDS FOR ALL SECTIONS (4 INDIVIDUAL SCORES) TO COMMENTS

WEDNESDAY WORKOUT (HYDRO FIT PATH)

Remember we are using your actual 1RM Back Squat for all calculations!

STRENGTH:
Back Squat

Warm Ups:
50% of your ACTUAL 1RM for 5 reps...
60% of your ACTUAL 1RM for 5 reps...

Work Sets: 3:00 Clock per Set...
70% for 3 reps
80% for 3 reps
90% for MAX REPS (GOAL is 5-8 reps)

WORKOUT:
500m Row
21 KB Swings (35#/53#)
12 STRICT HSPUs
400m Row
18 KB Swings (35#/53#)
9 STRICT HSPUs
300m Row
15 KB Swings (35#/53#)
6 STRICT HSPUs
(Scale with AbMats, Box OR DB Presses)
(10 minute cutoff... If you finish early you will receive a little extra rest)

REST 2 MINUTES (Write scores down)

SPRINT ENDURANCE:
Sprint to Blacktop & Back
Sprint to Grey Pole & Back
Sprint to 100m Tape Line & Back
Sprint to Dumpster & Back
(3 minute cutoff)

REST 3 MINUTES (Starts immediately after you finish so keep your eyes on the clock)

Repeat 1 more time...

Your score is the AVERAGE between your two run times...

POST YOUR FINAL SQUAT SET (WEIGHT AND REPS), YOUR TIME FOR PART 1 AND YOUR AVERAGE RUN TIME FOR PART 2

2015-06-29

HOLIDAY HOURS!

JULY 4TH HOLIDAY HOURS:

We will change this Friday into OPEN GYM only from 3-5 pm with a WOD posted for the day to complete on your own...

Saturday we will be CLOSED due to the 4th

Sunday will be regularly scheduled 11am and 12pm Adult classes and Kids classes at 10:15am as regularly scheduled...

MONDAY WORKOUT

Bodyweight skills day!

SKILL:
Muscle Ups (Strict/Kipping AND Bar OR Rings)
OR
Break it into parts and work on...
Kipping Pull Ups (Chest 2 Bar, if possible)
&
Ring Dips (Give kipping a try)

Just mess around and see what you can do!

15-20 minutes depending on class sizes...

WORKOUT:
1 STRICT Muscle Up (Sub: 2 Kipping MUs OR 3 Ring/Bar Dips... Add bands from a pull up bar, if needed... Holds and Negatives are also acceptable)
:20 L-Sit Hold (Hands on Boxes)
:30 PERFECT Pistol Squat HOLD (:15 each leg)
(Don't bottom completely out and use an upright to help, if needed)
(12 minute AMRAP)

POST WOD MOBILITY:
Spend some time on Calves if you came Sunday or knock out some chest rolling & Lat stretching if you didn't come Sunday...
(5-10 minutes)

POST ANY MILESTONES AND TOTAL ROUNDS FOR THE WORKOUT TO COMMENTS

2015-06-27

SUNDAY WORKOUT (HYDRO STRONG PATH - 12pm!)

Little change up in strength work!

BARBELL SKILLS:
Work up to 80% of your best Snatch and then perform 2 SQUAT Snatches every 2-2:30 minutes for 6 total rounds...

The weight WILL NOT change on these rounds, but instead really hammer perfect positions across all 12 reps...

STRENGTH:
Deadlift
10 reps @ 50%
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 85%

You will have 15 minutes to do all of these sets... Take additional rest once you reach your final 2 sets...

ASSISTANCE WORK:
Single leg Hip Raises off a Bench
3 sets of 10-15 reps each...
combo w/
Single arm Farmers Carry
3 sets to 100m & Back trying to stay as level as possible...

POST ALL RESULTS TO COMMENTS

SUNDAY WORKOUT (HYDRO FIT PATH - 11AM!)

Deadlifts are back! :)

WORKOUT:
Deadlift (165#/245#)(Use 60-65% DL 1RM)
STRICT Pull Ups (Must be overhand... Add small bands or sub Ring Rows, if needed)
1-2-3-4-5-6-7-8-9-10
(10 minutes to try to complete as much as possible)

REST 4-5 MINUTES (Clean up barbells)

Every minute on the minute for 14 minutes
- Odd minutes - 50 Double Unders
- Even minutes - Dumpster Run

Can you keep your Doubles smooth and consistent under fatigue??

POST YOUR TIME/REPS COMPLETED AND HOW THE DOUBLES (TIME TO COMPLETED AND REPS) WENT ON THE WORKOUT TO COMMENTS

SATURDAY WORKOUT (FREE CLASS AT 10AM!)

Team vs. Team match up today!

Don't forget FREE class at 10am!!

WORKOUT:
We will cut the class equally in half into TWO teams...

We will then proceed to have THREE competitions between these two teams...

COMP #1:
Row as many total Calories as a team on the Rower as you can in 8 minutes...
(Each team will be given 4 rowers to use and they can ALL be going at the same time)

REST 2 MINUTES

COMP #2:
Max Box Jump/Step Up Reps in 7 minutes as a team... No rebounding and full extension on top of the box...
(Each team will have 4-5 boxes to use depending on team sizes)

REST 3 MINUTES

COMP #3:
Max Distance/Volume Odd Object Carry in 6 total minutes... Each team will be given 2 sandbags (30# & 45/50#) plus 2-3 Slam Balls (25-30# & 35-50#) to use during the carry...
(Your score for each run is the weight you carried TIMES the distance you carried it... Add all these scores up for your team score)

Whichever team wins 2 of these 3 competitions is the champ!

POST HOW MANY TOTAL CALORIES, TOTAL BOX JUMPS AND TOTAL WEIGHT MOVED FOR YOUR TEAM TO COMMENTS