Blog Archives

140501

4/30/2014

Thursday

Warm Up
6 Min AMRAP
10 Banded Good Mornings
1 length Burpee Broad Jump
30 Jump Rope singles/doubles

Mobility

Strength:
12 min EMOM (add some weight to last week)
Even: 5 Deadlifts @ 75%
Odd: Accumulate 20 sec. L-sit/tuck

WOD:
2 mile run for time

Cashout:
100 weighted sit-ups

140430

4/29/2014

Wednesday

Warm up:
6 Min AMRAP
10 OH squat
10 Pass throughs
Side lunges 1 length
High knees 1 Length

Mobility:
Foam roll back
Banded front rack/hamstring

Strength/Skill:
Power Clean Clusters
@ 75-80% of 1RM power clean:
4 power cleans with 10 sec of rest between each and 2 min between set
5 total sets

WOD:
12 min AMRAP
15 Thrusters (95/65lb)
200m Run

140429

4/28/2014

Tuesday

Warm up:
6 min AMRAP
Duck Hop 1 length
Side Shuffle 2 Length
Butt Kick 1 Length
Marching Soldier 1 Length

Mobility:
Banded hamstring/pigeon (hip)

Strength/Skill:
Front Squat
5 sets of 5 (2 sets are warm up)
2 sec descent, 2 sec pause at bottom, explode up
Try to increase weight from past weeks

WOD:
5 min AMRAP
5 Pull-ups
5 Burpees
Rest 3 min
5 min AMRAP
Row 150m
15 American KB swing (32/24kg)

140428

4/27/2014

Monday:

Warm Up:

6 min AMRAP
bear crawl 1 length
broad jump 2 length
10 overhead sqaut

Strength:

10 min EMOM

even:30-:45 sec plank Hold
Odd:strict pullup 1-10 reps

Beg: 1-3 reps w/light band
int: 3-7
Adv: 7-1

WOD:

Shoulder to OH:

2 min max rep
rest 3min
2 min max rep
rest 3 min
2 min max rep

start with a light weight(50%), then add
10% each set. (10% from previous set)
Example: If first set is 135, second will be
148.5 (round up or down), third set is 10% of
second set, 163.35(round up or down)

can sub with DB if mobility is poor

cashout: 1000m row or 800 m run (90% effort)

140427

4/26/2014

Sunday Open Gym

Uptown 10 am - 11:30 am

Midcity 9 am - 11:30 am

Downtown 3:00 pm - 4:30 pm

140426

4/25/2014

Uptown 9 and 10 am class

Midcity 10 and 11 am class + gymnastics @ 9 am and strongman @ 10 am

Downtown kids @ 9:15 and group class at 10 am

Group wod:

Warm up:

"In pairs, 6min max calories rowed, switching every 15 strokes

Then, 2 rounds:

10 lunging pass thrus

10 strict press 45/33

10 OH squat 45/33

Burgener warm-up

In teams for Max Reps FGB style:

1: Thrusters 75/55

2: Dips

3: Box Jumps 24/20

4: Hang Power Snatch 75/55

5: Burpees

6: Rest

"17m running clock, teammates rotate through the 6 stations at the top of every minute. Teams will combine total reps at the end of the WOD for a team score."

140425

4/24/2014

Friday

Warm up:
6 min AMRAP
10 Goblet squats
Run 100m
10 Roll ups

Mobility

Strength:
Limited Goat(12min):
Options:
1) Make up Mon-Thurs,
2) Extra Mobility,
3) 3 OHS ONTM for 10 min
4) 3-5 HSPUs/1 HSPU Neg/:30 Inversion Hold ONTM for 10min

WOD:
2 rounds for time
500m Row
25 Wall Ball Shots(20/14)
400m Run
25 Burpees

140424

4/23/2014

Thursday

Warm Up

6 Min AMRAP
10 banded good Morning
1 length burpee Broad Jump
30 jump rope

Mobility

Strength:

12 min EMOM (same weight as last week but adding 1 more set)

even: 5 Dead lift (70%)
odd: Accumulate 20 sec. L-sit/tuck

Deadlift weight should be Tough
but with excellent technique

WOD:

21-15-9
Shoulder to OH(135/95)
Pull-Ups

weight should be pretty heavy:
something that requires breaking
each round in 2 sets

sub pull ups with ring row

140423

4/22/2014

Wednesday

Happy Birthday, Coach Bowen!

Warm up:
6 Min AMRAP
10 OH squat
10 Pass throughs
Side lunges 1 length
High knees 1 Length

Mobility:
Foam roll back
Banded front rack/hamstring

Strength/Skill:
Power Clean Cluster
@ 75-80% of 1RM power clean:
4 power cleans with 10 sec of rest between each and 2 min between sets

WOD:
“The Chief" (kind of)
5 Rounds for time
3 Power cleans (135/95)
6 Push-ups
9 Air Squats
Rest 60 sec between rounds

These should be max effort sets.

140422

4/21/2014

Tuesday

Warm up:
6 min AMRAP
Duck Hop 1 length
Side Shuffle 2 Length
Butt Kick 1 Length
Marching Soldier 1 Length

Mobility:
Banded hamstring/pigeon (hip)

Strength/Skill:
Front Squat
5 sets of 5 (2 sets are warm up)
2 sec descent, 2 sec pause at bottom, explode up

WOD:
"Nancy"
5 Rounds for time
Run 400m
15 OH Squats @ 95/65lb