2014-11-28

FRIDAY WORKOUT

OPEN GYM WOD!

We will have open gym from 2-4pm today for those of you looking to burn off some of those holiday calories...

STRENGTH:
Quickly build to 90% of your best 1RM Deadlift in just 3-4 total sets...

Use the following:
50% x 5 reps
65% x 3 reps
80% x 2 reps
90% X 1 rep

WORKOUT:
7 Deadlifts @ 75-80% 1RM
14 Pull Ups (Kip allowed and just chin above)
21 Calories on the Bike OR Rower
42 Double Unders
REST 3 MINUTES
* Repeat for 4 Rounds *

There is also a 3 minute time cap for each round... Make sure you scale appropriately so thay you get to the Doubles each round at a MINIMUM...

Scale reps to 6/12/18/36 OR 5/10/15/30

POST YOUR INDIVIDUAL ROUNDS TIMES OR HOW FAR YOU GET TO COMMENTS

2014-11-26

WEDNESDAY WORKOUT

Double day!

Remember NO 6:30PM OR 7:30PM On Ramp classes tonight and we will be CLOSED on Thursday...

WORKOUT 1:
3 Hang Cleans (These can be Full Squat or Power Catch)
9 CHEST 2 BAR Pull Ups (Scale these reps as needed and go to just chin, if needed)
* Max Rounds in 6 minutes *

The catch... Weights will move UP every round and you must change them yourself...

Weight options:
Rx'd - M- 135#/165#/185#/205#/225#/245#/255# & W- 93#/113#/123#/133#/143#/148#/153#
#1 - M- 115#/135#/165#/185#/195#/205#/215# & W- 83#/103#/113#/123#/133#/138#/143#
#2 - M- 95#/115#/135#/155#/165#/175#/185# & W- 73#/93#/103#/113#/123#/128#/133#
#3 - M- 75#/105#/125#/145#/155#/165#/175# & W- 53#/73#/93#/103#/113#/123#/128#

These are a rough guideline so feel free to alter #1, #2 & #3 as needed, but things should be HEAVY by round 5 or so....

REST 2 MINUTES

WORKOUT 2:
With a 6 minute time cap complete the following:
1000m Row
MAX REP Push Ups with the time remaining...

We will try to go 6-8 athletes at a time depending on how the weight situation pans out for each class...

3,2,1... GO!

POST YOUR BEST WEIGHT FROM WORKOUT 1 & YOUR TOTAL PUSH UPS FROM WORKOUT 2 TO COMMENTS

2014-11-25

HOLIDAY HOURS

THANKSGIVING HOURS:
We will have the following changes to the schedule for next week:

Wednesday - All classes normal EXCEPT 6:30 & 7:30 On Ramp are cancelled
Thursday - CLOSED
Friday - OPEN GYM - 2-4PM

All weekend classes will go on as regularly scheduled...

2014-11-24

MONDAY WORKOUT

Barbell skills and WOD!

POWER/SKILL:
3 Position Snatch
- Rep 1 - HIGH HANG Squat Snatch (There can be NO lean over the barbell for this one)
- Rep 2 - BELOW Knee Power Snatch (Barbell DOESN'T touch the floor)
- Rep 3 - SQUAT Snatch From The Floor
* Lots of different spots on this one so really hammer good positions and keep the weights BELOW 85% of your best 1RM snatch

Try this progression on for size on this one:
Set 1 - 50% 1RM
Set 2 - 60% 1RM
Set 3 - 70-75% 1RM
Set 4-6 - 75-85% 1RM

20 minutes to work on these positions...

WORKOUT:
10 Sumo Deadlift High Pulls (65#/95#)
10 STRICT Presses (65#/95#)(Barbell must be cleaned into position)
* As many rounds and reps as possible in 7 minutes *

Use 65-70% of your best Press 1RM if 65#/95# is too heavy for you...

The goal is to get 5+ rounds at a minimum for this one...

Watch that lower back position on the high pulls just because the weight for this movement will be light...

POST YOUR SNATCH WEIGHT AND YOUR TOTAL ROUNDS TO COMMENTS

2014-11-23

SUNDAY WORKOUT

Movement creativity continues! ")

STRENGTH:
Weighted 12' Legless Rope Climbs (Start standing & must climb down under control also... Best load in 5-6 attempts)
- Scale to Regular Legless Rope Climbs for 15-17' (Try to get at least 5-6 climbs total)
OR
- Scale to Weighted/Strict Pull Ups OR Partner Assisted/Negatives ON RINGS for 5 reps (4-5 sets)

You will have 15 minutes to get your best weight...

WORKOUT:
"Quadzilla"
40 Wall Ball (20#/30#)(Note the heavier weights)
20 Front Squats (185#/123#)(70-75% 1RM)
100 Foot Walking Lunge (Just bodyweight :))
(12 minute cutoff)

We will stagger a new heat every 4-5 minutes depending on where the first wave of athletes is at the 4 minute mark...

POST YOUR BEST LOAD AND TOTAL TIME TO COMMENTS

2014-11-22

SATURDAY WORKOUT

Team day!

Use these days as a day to meet some people you normally wouldn't see during the week on top of getting some extra work capacity in...

WORKOUT:
In teams of 2:
2 Inverted Burpees
250 foot Gym Shuttle Run
8 Alternating DB Snatches (50-55#/60-70#)
* Perform as many rounds as possible alternating full rounds between teammates in 20 total minutes

For the Inverted Burpee you will do all of the following:
- Drop to the floor
- Walk up the wall (Scale your distance, as needed)
- Walk back down the wall
- Stand back up

The shuttle run will be from wall to wall for 5 total trips...

POST YOUR TOTAL ROUNDS COMPLETED TO COMMENTS

2014-11-21

FRIDAY WORKOUT

Power Test 30 Minutes ONLY:

Full Squat Clean 1RM - You will only get 30 mins to establish a new 1RM Clean, including your warm-up sets. It MUST be a FULL SQUAT CLEAN... no Power Cleans, and then riding the bar down. :-) Record.Your.Weight. Write it down somewhere, so you'll have it when you send us your weights, and scores, for Games Training.


Then...


5 Rounds NOT For Time:

10 Stick Jumps over PVC (20"/16")
10 Ball Slams (35-50/20-30)
10 Ring Rows

*Again, this is not for time, just work your way through it at about 80 - 85% speed. The Stick Jumps cannot be lateral jumps, you must face the stick before jumping each time.