5/22/17

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MEMORIAL DAY SCHEDULE:

We be completing Murph on Saturday, May 27th at both 10AM and 11AM classes. This is a very challenging workout. We will be encouraging many of our athletes to partner up to complete a team version where each athlete is responsible for completing half the work.
 
The gym will be closed on Memorial Day (Monday, May 29th). Instead of being cooped up indoors (weather permitting), we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM for a warmup and we will run over to the park for a WOD beginning at 9AM!

STRENGTH:

Back Squat: 3×10 (keep weight between 65% and 75%1RM)

CONDITIONING (TEST):

FT

  • 800 M Run
  • 50 Push Press (95/65)
  • 1k row or 50 Cal bike

5/21/17

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Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

5/20/17

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Focus of Today’s Foundations:
  • Front Squat
  • Air Squat
  • Back Squat
Strength:

20m Suitcase Carry (find a max weight for each arm)

Conditioning (Practice):

For Time:

  • 100m Walking Lunge
  • 500m Run

then,
2 Rounds:

  • 20 TTB
  • 20 Burpees

then,

  • 100m Walking Lunge
  • 500m Run

 

5/19/17

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Strength:

A. Front Squat: 3RM, then -10% for 3×3
B. Single Leg RDL: 3×8

Conditioning (Test):

Fitness:
12 min AMRAP:

  • 5 Wall Walks
  • 10 Ring Rows
  • 20 KBS (53/35)

Performance:
For Time:

  • 15 Strict HSPU
  • 15 Strict Pull Ups
  • 20 KBS (53/35)
  • 10 Strict HSPU
  • 10 Strict Pull Ups
  • 20 KBS (53/35)
  • 5 Strict HSPU
  • 5 Strict Pull Ups
  • 20 KBS (53/35)

5/18/17

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Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps

5/17/17

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Strength:

Find a max weight for the following complex:

  • 1 Power Snatch
  • 1 Hang Snatch (squat)
  • 1 Overhead Squat
Conditioning (Test):

FT:

  • 100 DUs
  • 800 M Run
  • 20 OHS (115/75)
  • 50 DUs
  • 400 M Run
  • 10 OHS

(17 min cap)
 
 

5/16/17

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Strength:

A1. Bench Press: 3×8 (start at 70%)
A2. Bilateral Bent Over DB Rows: 3×8

Conditioning (Test):

12 min AMRAP:

  • 3 Power cleans (start at 65% 1RM, then increase the weight by 5-10% after each round)
  • 10 Burpees over bar
  • 200 M run

*Record your PC weight and the total number of PCs performed.

5/15/17

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Strength:

Find a 1RM Back Squat, then -20% for 2×3
or,
Back Squat: 5×5 (recommended for newer athletes)

Conditioning (Test):

“Jackie”

  • 1 K row (or 50 cal bike)
  • 50 Thrusters (45/35)
  • 30 Pull-ups
After class (Midline):

TTB: 3xME
or
GHD sit ups: 3×5-10

5/14/17

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Good luck to George as he lifts at USAW Nationals!
Open Gym today from 10AM – 12PM!
Yoga is canceled today.

5/13/17

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Yoga is Canceled This Sunday 5/14
Focus of Today’s Foundations:
  • Overhead Squat
  • Kipping
  • Toes-to-Bar
Strength:

A1. Push Ups (choose most difficult variation): 3×5
A2. Ring Rows (choose most difficult variation): 3×10

Conditioning (Practice):

With a Partner,
17 min AMRAP:

  • 100 Wall Ball Burpees
  • 100 Sit Ups