2015-05-28

THURSDAY WORKOUT

Skill practice and a DB WOD!

SKILL: 15-20 minutes total
Kipping K2E & Toes 2 Bar & Handstand Walks/Kipping HSPUs
* Try using the rings to work the rhythm of the kip, then shorten the straps using the rings on the rig to make things more difficult and finally proceed to trying them on the bar...

* Work proper head and hand positions on the HSPUs and mess with walking if you want...

WORKOUT:
"Core Work" :)
2 Wall Walks
35 foot Single Arm KB Farmers Carry (RIGHT Arm)(53#/70#)(Across room)
10 Knees 2 Elbow (Kip Allowed)
35 foot Single Arm KB Farmers Carry (LEFT Arm)(53#/70#)(Across room)
* Perform as many rounds as possible in 8 minutes *

We will run heats of 6 athletes for this one... Try to stay as level as you can on the Farmers Carries!

POST ANY MILESTONES AND TOTAL ROUNDS COMPLETED FOR THE WORKOUT TO COMMENTS

2015-05-26

WEDNESDAY WORKOUT - HYDRO STRONG PATH

Program split today!

Pick your path!!

STRENGTH:
Take your actual Back Squat 1RM and multiply it by 95% for number calculation for the next 4 weeks...

Warm up sets: 5 minutes
50% of your "New Max" x 5 reps
60% of your "New Max" x 3 reps

Work sets: 2:30 clock
65% x 5 reps
75% x 5 reps
85% x MAX REPS (GOAL: 6-10 Reps)

STRENGTH ENDURANCE:
Quickly work up to 80% of your best STRICT Press 1RM in 3-5 minutes...

Then...

Perform as many reps of Strict Press as you can with 80% 1RM in 2 minutes

REST 60 SECONDS THEN...

Perform as many reps of Ring Rows as you can in 2 minutes

REST 60 SECONDS THEN...

Perform as many reps of STRICT Toes 2 Bar as you can in 2 minutes

POST YOUR LAST SQUAT WEIGHT AND REPS AND HOW MANY PRESSES, ROWS AND TOES 2 BAR PERFORMED TO COMMENTS



WEDNESDAY WORKOUT - HYDRO FIT PATH

We begin the program split today!

STRENGTH:
Take your actual Back Squat 1RM and multiply it by 95% for number calculation for the next 4 weeks...

Warm up sets: 5 minutes
50% of your "New Max" x 5 reps
60% of your "New Max" x 3 reps

Work sets: 2:30 clock
65% x 5 reps
75% x 5 reps
85% x MAX REPS (GOAL: 6-10 Reps)

BASELINE ENDURANCE TEST:
2000m Row (10 minute cutoff)
(We will use this Time Trial score to give you pacing strategies for other Rowing workouts so push this one as hard as you can!)

POST YOUR LAST SQUAT WEIGHT AND REPS AND YOUR 2K ROW TIME TO COMMENTS

2015-05-24

SUNDAY WORKOUT

Don't forget we start the HydroStrong & HydroFit program split this Wednesday and continue it every Sunday and Wednesday from then on out!

Today both classes will be the same workout...

STRENGTH/STRENGTH ENDURANCE:
Deadlift
10-5-3-1-1-3-5-10
* Use the first 2-3 sets as a warm up and then really go after the sets after that!

Go sumo stance if the conventional stance bothers your lower back...

Start the first set of 10 reps around 50-60% of your 1RM and follow this progression for the rest of the sets:
5 reps - 60-75%
3 reps - 80-90%
1 rep - 90-100%
1 rep - 100% + (If things feel good)
3 reps - 90-95%
5 reps - 85-90%
10 reps - 75-80%

WORKOUT/CHALLENGE:
Max Double Unders in 2 minutes...

Can anyone get close to 150? 200??

Try this one up to 3 times if you like...

POST ALL YOUR WEIGHTS AND YOUR DOUBLE UNDER RECORD TO COMMENTS

2015-05-23

SATURDAY WORKOUT

In honor and memory since we had several members of Hydro that personally knew Kerrie and her family...

TEAM WOD:
"Kerrie"
‪‎1969m‬ Row BUY IN (Kerrie's badge number)
THEN...
7 Rounds of...
5 Muscle Ups (Jumping, ring OR bar)
20 Wall Ball (14#/20#)
15 KB Swings (35#/53#)
THEN...
1969m Row BUY OUT
(29 minute cutoff)

Kerrie was a 7 year veteran of the force and passed away on 5/20/15 at the age of 29 years old...

We will do this in teams of 2 or 3...

All versions of muscle ups all count the same on this one...

We will be taking family donations that will be forwarded to the fund set up for Kerrie's family...

POST YOUR TOTAL TIME OR HOW FAR YOU FINISHED TO COMMENTS

2015-05-22

FRIDAY WORKOUT

Lifting skills, abs & Glutes!

BARBELL SKILLS:
2 position Clean
- 1st Rep: HIGH Hang SQUAT Clean (Remember, no lean on this one!)
- 2nd Rep: Hang OR Floor SQUAT Clean (Your Pick!)

Go by how things feel from a technical stand point AND from a soreness stand point...

Work through 6-8 sets starting around 70% of your best 1RM Clean...

If things feel good then go heavy!

WORKOUT:
"Glute + Core Stability WOD"
20 steps to the right and left with band around ankles (green or blue band)
10 steps forward and bankward with band around ankles (green or blue band)
:20 Star Bridge Hold (Each Side)
10 reps of Dead Bug" Hollow Hold
* Run through this whole sequence as many times as possible in 10 minutes *

POST YOUR BEST WEIGHT TO COMMENTS

2015-05-21

THURSDAY WORKOUT

Mixing and matching all kinds of movements...

WORKOUT:
10 Alternating DB Snatches from the Floor (50-60#/70-100#)
20 STRICT Handstand Push Ups (2" deficit/4" deficit)(Make these hard!)
40 CHEST 2 BAR Pull Ups (Scale to chin above OR jumping CTB, if needed)
60 Box Jumps (24"/30")(Must step down, no rebounding)
80 Foot Overhead Walking Lunge (25#/45# Plate)
1000m Run OR Row (Morning Class ONLY... Try to run if the weather cooperates!)

(22 minute cutoff... This is a long cutoff so make all these movements challenging!)

The DB snatch should be tough since it's only 10 reps...

HSPUs should be as deep as you can go for 2-5 reps at a time until you complete 20 total...

Scale the box jumps to a lower height, if needed also...

The lunge is 20 feet down & back X 2 trips...

Something for everyone on this one! :)

POST YOUR TOTAL TIME TO COMMENTS