2015-01-25

SUNDAY WORKOUT

A heavy sprint metcon today! :)

WORKOUT:
As Many Rounds & Reps As Possible In 3 Minutes of:
4 Front Squats (133#/185#)(Use 75-80% of your best Push Jerk)
2 Shoulder 2 Overhead Anyhow (133#/185#)
1 LEGLESS Rope Climb OR 3 STRICT Pull Ups

REST 6 MINUTES (1-2 other heats will go while you rest)

Repeat for FOUR total cycles...

Stay consistent between cycles and push these HARD!

POST YOUR INDIVIDUAL ROUND SCORES TO COMMENTS

2015-01-24

SATURDAY WORKOUT (FREE CLASS @ 10AM!)

Don't forget about our FREE trial class at 10am!!

TEAM WORKOUT:
In teams of 2 perform the following:
60 Wall Ball Shots (14#/20#)
Partner 1 - 30' Overhead Walking Lunge (25#/45# Plate)(Lunge to Rig)
60 Toes 2 Bar (Use Rings, If Needed)
Partner 2 - 30' Overhead Walking Lunge (25#/45# Plate)(Lunge back to Wall)
50 Wall Ball Shots (14#/20#)
Partner 1 - 30' Overhead Walking Lunge (25#/45#)
50 Knees 2 Elbow
Partner 2 - 30' Overhead Walking Lunge (25#/45#)
40 Wall Ball Shots (14#/20#)
Partner 1 - 30' Overhead Walking Lunge (25#/45#)
:40 Hanging L-Sit Hold (EACH PARTNER MUST DO :40 TOTAL)
Partner 2 - 30' Overhead Walking Lunge (25#/45#)

(25 minute cutoff)

Scale reps to 50/40/30 & the OH Lunge weight to 25#/15#, if needed...

If Toes 2 Bar aren't there yet we will do Knees 2 Elbow, Sit Ups & Holds instead...

POST YOUR TOTAL TIME TO COMMENTS

2015-01-23

FRIDAY WORKOUT

Time for an "active" recovery/skill day...

SKILL:
Power Snatch with Pauses (Above the knee and at the hip)
- This will be light (empty bar up to 60-70% 1RM) and working towards perfect movements on everyone's favorite lift ;)

We will spend 15-20 minutes after a longer warm up/mobility session...

WORKOUT:
30 Calories on the Bike
40 Ring Rows (Aim to get these done in 3 sets or less, adjust your set up as needed)
50 Calories on the Rower
60 Straight Leg Sit Ups
(12 minute cutoff)

We will stagger 2 athletes every 2:00 on this one until everyone is going...

POST YOUR TOTAL TIME TO COMMENTS

2015-01-22

THURSDAY WORKOUT

Thursday's WOD is in honor of Matt Rohman, brother of Hydro members, Trent and Linsey Czerwinski....

His long fight with cancer ended yesterday morning... We do this to honor him and everyone else fighting for another day...

RIP Matt Rohman 
July 19, 1986 - January 21st, 2015

WORKOUT:
"Matt"
7 Jumping Muscle Ups (W- Chest to chin height, M- Eye height or higher)
19 KB Swings (35#/53#)
86 Double Unders (86 Singles)
* 28 minute AMRAP *


POST YOUR TOTAL ROUNDS TO COMMENTS

2015-01-21

WEDNESDAY WORKOUT

Weighted Push Ups?? Yep! :)

STRENGTH:
3RM Weighted Push Up (Use bumpers, CAREFULLY stacked up on your middle back)
OR
Use a barbell in a rack and slowly lower the height until you can not perform 5 PERFECT reps anymore...

Use 5-7 total sets for this one...

15 minutes for this one

WORKOUT:
"Dual Death By Exercise :)"
1st Minute - 4 Box Jumps (20"/24")
2nd Minute - 1-4 STRICT Chest 2 Bar Pull Ups (Scale to just Chin Above, if needed)
3rd Minute - 8 Box Jumps (20"/24")
4th Minute - Add 1-2 reps onto your original Pull Up reps from Minute 2
5th Minute - 12 Box Jumps (20"/24")
6th Minute - Again, add 1-2 reps onto your Pull Up reps from Minute 4...

Continue this pattern until you are unable to finish the reps for the exercise in under 60 seconds...

There is a 30 minute (15 round) time cap for this one...

You CAN use some band assistance on this one...

POST YOUR BEST WEIGHT & HOW FAR YOU FINISH ON THE WORKOUT TO COMMENTS

2015-01-20

GAMES - SESSION 18

GAMES - SESSION 16

GYMNASTICS TEST:
20-50 reps for time (6 minute cutoff)

Your choices are:
1. Muscle Ups (20-30 reps)
2. T2B (30-50 reps)
3. HSPUs (30-50 reps)
4. CTB Pull Ups (30-50 reps)

5. Pistols (60 reps)

WORKOUT:
2 MINUTE CLOCK:
25 DUs
10 Lateral Barbell Jump Burpees
MAX REP Squat Clean & Jerk (60% 1RM)

REST 2 MINUTES (Partner will go if you have one)

2 MINUTE CLOCK:
25 DUs
10 Lateral Barbell Jump Burpees
MAX REP Squat Clean & Jerk (70% 1RM)

REST 2 MINUTES

2 MINUTE CLOCK:
25 DUs
10 Lateral Barbell Jump Burpees
MAX REP Squat Clean & Jerk (80% 1RM)

REST 6 MINUTES

3 attempts at a MAX LOAD Squat Clean & Jerk (85-100%)
(You get 3 attempts only on this one so pick you weights wisely!)
(8 MINUTE CAP)

CORE STRENGTH/STABILITY: On your own... Don't skip!!
2 sets of 4-8 reps of GH Raises
2 sets of 6-10 reps of V Ups

Make sure to scale the DU & Burpee reps, as needed... You should have 45-60 seconds to get C&Js in each round...

2015-01-19

MONDAY WORKOUT

Come in and test your mental strength with our new squat progression for the next 5 weeks...

STRENGTH ENDURANCE:
1 set of 20 reps of Back Squat @ 55% of your best 1RM

Do the empty barbell for 10 reps, then 40% for 5 reps as a quick warm up first...

We will be working up on this single set by roughly 3-5% every week for the next several weeks so keep track of your numbers...

One more kink... There will be a 75 second time cap for this set so move fast!

WORKOUT:
5 Wall Walks (Pick a consistent distance to hit every time)
200m Row (Damper on 10... Just for fun)
* 5 Rounds *

(8 minute cutoff... Scale reps to 3 or 4 and/or distance to 150m, if needed)

Make sure you return all the way to the floor on all the Wall Walks, including the final one...

POST YOUR 20 REP WEIGHT AND YOUR TOTAL TIME TO COMMENTS