Friday 07/31/150

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Alan

Workout of the Day
Mobility – Take 10 minutes to work on problems areas – ask your coach for help
then
1 Mile run
50 Hand Release Pushups
150 Air Squats

Post your scores to the Whiteboard.

Thursday 07/30/150

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Jenny

Workout of the Day
15 minutes to work on Snatch Balance. If you are more proficient at overhead squatting, work up to a 1RM.
then
20 Minute EMOM
1 Squat Snatch @90% 1RM Snatch

*If you do not know your 1RM snatch, use a weight that would be a challenge to hit every rep

Post your scores to the Whiteboard.

Wednesday 07/29/150

motivation

A little motivation for hump day

Workout of the Day
Strength – Deadlift – 4×3 – Warm up to 60% 1RM, use that weight for all 4 sets. Maintain a perfect flat back, if you are unable to, reduce weight to continue.
then
Run 400m
30 Sumo Deadlift High Pulls w/Kettlebell (30/20)
30 Situps
Run around building
20 Sumo Deadlift High Pulls
20 Situps
Run around building
10 Sumo Deadlift High Pulls
10 Situps
Run 400m

Post your scores to the Whiteboard.

Tuesday 07/28/150

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Happy BDay Chris H!

Workout of the Day
Strength – 3 rounds, Max effort handstand hold right into max effort chin above bar hold. Rest 1 minute
then
Dirty 30
30 Box jumps (24/20)
30 Jumping Pull-ups
30 KB Swings (24/16)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Good Mornings (45/35)
30 Wallball (20/14)
30 Burpees
30 Double-Unders

Post your scores to the Whiteboard.

Monday 07/27/150

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Dimetry and Gerard

Workout of the Day
Strength – 2 Rounds – Standing front rack hold w/barbell for 60 seconds @90% 1RM Front Squat, rest 1 Minute
then
Spend 15 minutes working up to a 1RM Squat Clean. If you are newer to this movement, use this time for skill work.
then
Death by hang power clean & jerk (95/65)

Post your scores to the Whiteboard.

Friday 07/24/150

Annie

- Annie

Workout of the Day
Warm up -
200 Single Jump Rope
100 Butt Kicks
3 Position Banded Hamstring stretch
Calf Stretch
then
5 Rounds
400m run
3min rest

Post your scores to the Whiteboard.

Thursday 07/23/150

image

 

Workout of the Day
Guided Skill — Power Snatch
then
30min EMOM

1 Power Snatch + 1 Hang Power Snatch @ 90% 1RM Power Snatch

Post your scores to the Whiteboard.

Wednesday 07/22/150

Capture

 

Workout of the Day
Skill session – Spend 15 minutes to work on a good gymnastic kip, progression to getting inverted, or double unders. Your pick, ask your coach for help
then
40-35-30-25-20-15
Wallballs (20/14)
*50 Double Unders between each round. Start and finish with wallballs

Post WOD mobility – couch stretch, calf stretch

Post your scores to the Whiteboard.

Tuesday 07/21/150

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Like Father like son

Workout of the Day
Tabata Planks – 20 seconds on hands, 10 seconds “rest” plank on elbows for 8 rounds
Then
Tabata Bottom of ring dip position hold – 20 seconds hold, 10 seconds rest for 8 rounds
then
5 Rounds
20 Kettlebell Swings (Green/Yellow)
15 Pushups
Run Around Building

Post your scores to the Whiteboard.

Monday 07/20/150

 

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The CJ

Workout of the Day
Strength – Overhead Squat – 5×3 – Try to increase weight set, look for a 3rm
then
Ascending Ladder for 12 Minutes
2 Overhead lunge in place (115/75)
2 Box Jump (24/20)
2 Pullups
4 Overhead lunge in place
4 Box Jump
4 Pullups
etc

Continue adding 2 reps until the 12 minutes is up

Post your scores to the Whiteboard.