2014-09-01

MONDAY WORKOUT

OPEN GYM TODAY FROM 10-12PM!

Test day!

WORKOUT:
Pick just ONE to test...

"Fran"
Thrusters (65#/95#)
Pull Ups
21-15-9
(8 minute cutoff... Scale accordingly!)

"Helen"
400m Run
21 KB Swings (35#/53#)
12 Pull Ups
* 3 Rounds *
(12 minute cutoff)

"Jackie"
1000m Row
50 Thrusters (33#/44#)
30 Pull Ups
(10 minute cutoff)

POST WHICH ONE YOU DID AND YOUR TOTAL TIMES TO COMMENTS

2014-08-31

SUNDAY WORKOUT

The new strength cycle starts!

STRENGTH:
Press
5 reps @ 50%
4 reps @ 65%
3 reps @ 75%
3 reps @ 80-90% (Your pick, but make sure you get your 3 reps!)

Just 10 minutes for this one!

POWER:
Every minute on the minute perform the following for 8 total minutes:

3 Power Snatches @ 60% of your best 1RM

This should be a relatively light weight, BUT the focus here is on keeping the jump CONSISTENT & EXPLOSIVE on every rep that you do...

These are meant to be an assistance movement to your Deadlift training on Wednesdays... We need to be strong AND be able to move the weight quickly!

WORKOUT:
Parking Lot Shuttle Run (Dumpster & Back, Pole & Back Then Blacktop & Back)
21 KB/DB Bent Over Rows (35#/53#)
Row 300m
18 KB/DB Bent Over Rows (35#/53#)
Shorter Parking Lot Shuttle Run (Pole & Back Then Blacktop & Back)
15 KB/DB Bent Over Rows (35#/53#)
Row 200m
12 KB/DB Bent Over Rows (35#/53#)
Shortest Parking Lot Shuttle Run (Just Blacktop & Back)
9 KB/DB Bent Over Rows (35#/53#)
Row 100m

(12 minute cutoff)

Lots to do today so make sure you're ready & on time!

POST YOUR FINAL PRESS WEIGHT, SNATCH WEIGHT & TOTAL TIME FOR THE WORKOUT TO COMMENTS

2014-08-30

SATURDAY WORKOUT

Partner fun!

WORKOUT:

"Paul" w/ a twist...

Perform FIVE TOTAL ROUNDS of the following:

50 UNBROKEN Double Unders (Both partners must complete this at the same time)
35 Knees 2 Elbows (Split these reps between partners)
LOADED Carry (You will have SEVEN different carry options... You must pick JUST ONE each round and both partners MUST perform it before starting the next round)

Carry Options:
#1 - Sandbag Carry (200m w/40-50# bag)
#2 - Double DB/KB Overhead Carry (Blacktop & Back w/ 50's/70's)
#3 - Yoke Walk (Pole & Back w/ 175#/225#... Give or take... We can adjust loads/distances)
#4 - Farmers Carry (Pole & Back w/ 75-115#/115#-135# in each hand... Again, give or take :))
#5 - Zercher Axle Carry (90 feet total)(115#+/155#+)
#6 - Sled Push (Pole & Back)(2 plates on top or more/3 plates or more)
#7 - Plate Carry (200m w/ 70# (45#&25#) & 50# (2 25# plates))(Carry these anyway you like)

Scale the number of Double Unders as needed, but they must be UNBROKEN to count...

Have fun with the carries and challenge yourself with them!

You will have 10-15 minutes to figure out your loading for each carry and 20 minutes for the workout...

POST YOUR THOUGHTS ON THE WOD AND YOUR THOUGHTS TO COMMENTS

2014-08-29

FRIDAY WORKOUT

Skill/Power 15 Minutes:
Hang Power Clean - Start at an easy weight (50%) for a few reps, and work your way up slowly to a more moderate/heavy load (80% - 85%). Keep the focus on technique, and don't try to set a new max.



Then...



For Reps:
1 Minute of Power Cleans (135/95)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute
1 Minute of Power Cleans (155/105)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute
1 Minute of Power Cleans (185/125)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute

**Options**
Power Clean set percentages should be less than 60% / <65% / <70%, so if your Power Clean isn't 225+/155+, or very close, you should scale.
Burpees will be done on the East side of the gym, on the opposite side of the Rig, to allow for multiple heats, and bigger classes... *hint, hint*.

*Your score will be how many Power Cleans at each weight, and the TOTAL number of Burpees you completed throughout the workout. Every Power Clean must start with the barbell on the floor; some of you are capable of touch-and-go, even at these loads, and this will be allowed today if you are able to show proper control.

2014-08-28

THURSDAY WORKOUT

Skill 5 - 10 Minutes:
Double Unders - Practice your timing, even if you're only able to get 1 at a time. If you are very proficient at Double Unders (you can get 50+ almost every time, without a mistake), work your technique for a set or two, then try Triple Unders for a few minutes.

As Many Rounds As Possible in 20 Minutes:

5 Pull-ups (any style)
10 Pistols (alternating)
30 Second Handstand Hold (facing the wall)

**Options**
Pull-ups - May scale up to Bar/Ring Muscle Ups (rep count drops to 3 per round)
Pistols - Use whatever scaling you require (plate under heel, etc.). Pistols will be done on the East side of the gym (the side where the barbells are stored). If it an especially large class, there will be exceptions, but this will be where the majority of you will do Pistols.
Handstand Hold - If you can safely Handstand Walk, you may scale up, and do a 20ft Handstand Walk per round. 10ft down & 10ft back... this is why Pistols are being done on the East side of the gym. :-)

2014-08-27

WEDNESDAY WORKOUT

Today we'll do a little strength testing. :-)


Strength 10 - 15 Minutes PER Movement:

Strict Press - Absolutely NO hip drive. Find your 1RM Strict Overhead Press.

Warm-up sets should look something like this:
60% x 2 - 3 reps
75% x 1 - 2 reps
85% x 1 rep
90 - 95% x 1 rep
102% & up for 2 - 3 sets of 1 rep, setting your new 1RM


Deadlift - If you're wearing squishy shoes, take them off. NO Weightlifting Shoes for Deadlifting. This should go fairly quickly, as long as you know what your old 1RM was.

Warm-up sets should look something like this:
60% x 3 - 5 reps
75% x 3 reps
90% x 1 - 2 reps
105% x 1 rep
110% x 1 rep
110% & up for 2 - 3 sets of 1 rep,  setting your new 1RM.
*Obviously, the last couple of sets sound pretty ambitious, but you should set a new personal best by a pretty good margin. Aim high, and don't sell yourself short; pull hard guys & gals!!!

2014-08-25

MONDAY WORKOUT

Lets test something we haven't tested for a while.

Power:
15 Minutes to find your Max Height Box Jump
In order for it to count, you must land with both feet on top of the box, and be able to stand up, showing control.


Then...


For Time:
500m Row
21 Kettlebell Swings (53/35)
21 Wall Ball Shots (20/14)
500m Row
15 Kettlebell Swings (53/35)
15 Wall Ball Shots (20/14)
500m Row
9 Kettlebell Swings (53/35)
9 Wall Ball Shots (20/14)

**12 Minute Cut-off**

*If you are able to go heavier on the KB Swings, scale up to a 70#/53# KB. If you need to scale down, scale the weight first, instead of the reps (44/26, or even 35/26). The Wall Ball Shots should feel good, considering the last time we did them, most of you scaled UP. If you can, you may scale up again today, BUT... the reps will not change just because the weight did. :-)