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Friday, 19 Jan 2018 (1130)

January 19, 2018

We will meet in the gym.¬† If you did yesterday’s WOD, you probably can’t walk right now so we will ratchet down the intensity a little.

Warmup: Plyos and PVC

Mobility: Hips, shoulders

WOD: All the Dubs!
50 DU
10 Front Squat (95/65)
40 DU
8 Front Squat (135/95)
30 DU
6 Front Squat (165/115)
20 DU
4 Front Squat (185/135)
10 DU
2 Front Squat (205/145)

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18 January (1130)

January 18, 2018

Time to start prepping for the open!
So lets revisit one of last years open workouts today!

Warm-up:
3 rounds Not for time
Row 250m
5 wall balls
5 inch worms w/PU
5 box jumps

Strength:
Deadlift
If you know your 1RM you will do 3-4 warm-up sets and then
5X3 @ 75-85% but pick one weight and stick with it through all sets

If you do not know your 1RM you will work up in weight over the 5 sets after completing 1-3 warm-up sets

WOD:
17.1 Open Movement standards
20min cap Scale accordingly!
10 Alternating Dumbbell Snatches #50/35
15 Burpee box jump overs
20 Alternating Dumbbell Snatches #50/35
15 Burpee box jump overs
30 Alternating Dumbbell Snatches #50/35
15 Burpee box jump overs
40 Alternating Dumbbell Snatches #50/35
15 Burpee box jump overs
50 Alternating Dumbbell Snatches #50/35
15 Burpee box jump overs

Thursday 18 Jan (0700)

January 18, 2018

Option to come to yoga at 0645 upstairs. Otherwise:

 

Strength:

Pyramids,¬†reps of 5-4-3-2-1-2-3-4-5. Increase weight while decreasing reps to 1 rep max, then decrease weight as you increase reps. Take your time on this strength portion, it’s the focus of the workout this morning.

-Squats

-Clean and jerk

-Shoulder press (NO dip/drive)

 

WOD:

8 minute AMRAP:

6 bar over burpees

8 deadlifts

10 pull ups

 

 

Wednesday, 17 Jan 2018 (1130)

January 17, 2018

Meet in the gym.

Warmup: Plyos and Bike

Mobility: Hips and Shoulders (warmup the cleans)

WOD: For time –
1 mile run
30 Burpee box jumps
20 Weighted Strict Pullups (#35/20)
10 Squat Cleans (BW)

Wednesday 17 Jan (0700)

January 17, 2018

*Workout at 0700 unless there is a snow delay. If delayed, we’ll push this workout until Thursday*

Warm up with 3 rounds of:

Samson stretch (15 seconds each side)

2-5 dead hang pull ups

10 push ups

20 high knees

 

TABATA WOD:

Each exercise is 8 rounds of 20 seconds working, 10 seconds resting.

-KB swings

-Russian twists

-Goblin squat

-Mountain climbers

-Wall sits

16 Jan 18 (1130)

January 16, 2018

Same as morning class:

Strength warm up: bench press, 5×5 rounds @ 80% max weight.

 

WOD:

400 m row

21-15-9 each of thrusters (95/65), sumo deadlift high pull (95/65), and GHD sit ups

400 m row

 

Cash out: tabata planks

Tuesday, 16 Jan (0700)

January 16, 2018

Happy Monday!

Strength warm up: bench press, 5×5 rounds @ 80% max weight.

 

WOD:

400 m row

21-15-9 each of thrusters (95/65), sumo deadlift high pull (95/65), and GHD sit ups

400 m row

 

Cash out: tabata planks