Blog Archives

160501

4/30/2016

Congrats to everyone who competed in the Weightlifting Meet Yesterday

Open Gym
Midcity: 8:45 am - 11: 00 am
Uptown: 9:00 am - 12:00 pm

Midcity gym will be closed for weightlifting meet

Saturday

Warm Up:
Coaches' Choice

Strength/Skill:
Complete 4 sets of 10 Russian KBS, heavier than WOD weight
Review Row technique

WOD:
20 min AMRAP, split work between 2 people:
25 cal Row
50 KBS (32/24)
100 DU/100 lateral hops over KB

160429

4/28/2016

Friday

Warm Up:
6 min AMRAP:
30 seconds DU practice
10 Banded Sidesteps/side
10 Wall Squats

Strength/Skill:
Every 2 min x8:
1 Clean Pull (not TnG) + 1 Power clean
Heavier than last week

WOD:
"Grace"
30 Clean and Jerks
*6 min cap

160428

4/27/2016

Thursday

Warm Up:
6 min AMRAP:
:60 Jump Rope
10 Weighted Pass Thrus
10 Scap Pull-ups

Strength/Skill:
A1: 3-5 Supinated Strict Pull-ups, Rest :30 x4
A2: 5 Pallof Press/side, Rest 2 min x4

WOD:
12 min AMRAP:
6 TTB
12 Power Snatch (95/65)
24 DU (sub 12 lateral hops over bar)

160427

4/26/2016

Wednesday

Warm Up:
6 min Dynamic Movement, Coaches' Choice

Strength/Skill:
Every 3 min x5:
5 High Box Jumps
10 TnG DLs (heavier than last week)

WOD:
3 Rounds:
3 min AMRAP:
15 DL (205/135) + 15 Box Jumps (24/20)
3 min Rest

160426

4/25/2016

Tuesday

Warm Up:
6 min AMRAP:
Run 100m
5 Strict Press
10 Good Mornings

Strength/Skill:
Alt EMOM 14 min:
1) 7 TnG Push Press (from rack)
2) 5 Bent Over BB Row

WOD:
3 Rounds:
Run 200m
20 Pull-ups
20 Thrusters (75/55)

160425

4/24/2016

Monday

Warm Up:
6 min AMRAP:
30 seconds DU Practice
10 Banded Sidesteps/side
10 Wall Squats

Strength/Skill:
In 12 min, find 1RM Power Snatch (after empty BB drills)

WOD:
3 Rounds:
Row 30 cal
20 Push-ups
10 Front Squat (135/85)

160424

4/23/2016

Open Gym

Uptown 11 am - 1 pm

Midcity 8:45 am - 11:00 am

160423

4/22/2016

Saturday

Warm Up:
Coaches' Choice

Strength/Skill:
Warm up Renegade Row

WOD:
In Teams of 2, P1 Completes 1 round, then partners switch until both partners have completed 5 rounds:
5 Renegade Rows (Push-up on DB, Row L, Row R, squat clean thruster with DBs)
10 Bupees
Run 200m

160422

4/21/2016

Friday

Warm Up:
6 min Dynamic Movement, Coaches' Choice

Strength/Skill:
Every :90 x8:
2 Clean Pull (not TnG) + 2 Power Clean
Start light and build, hold the PC landing position for 1 second each time

WOD:
10 min AMRAP:
10 Power Snatch (75/55)
3 Bar MU or 5 C2B Pull-ups

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