2015-05-30

SATURDAY WORKOUT

TEAM DAY!

Come one, come all to 10am class!

TEAM WORKOUT:
In groups of 2 perform the following for 20 total minutes for max rounds and extra reps:
100 Medicine Ball Thrusters (14-20#/25#-40#)
100 Double Unders OR Single Unders
1000m Med Ball Run (Must carry the medicine ball that you use on Thrusters during the run)

As usual break up the workload between you and your partner any way you like!

POST ALL RESULTS TO COMMENTS

2015-05-29

FRIDAY WORKOUT

Barbell skills + a re-test....

POWER:
Perform the following sequence every 2 minutes for 20 total minutes:

Floor Snatch + Hang Snatch
(Squat catch is preferred, but you can mix and match high and full catches depending on how you feel)

Start Round 1 at 60% of your 1RM and work up by 5-10# each round working towards a maximal load over the last 2-3 rounds...

WORKOUT:
2 minute Airdyne Bike Sprint for Max Calories
(Who can get over 50??)

POST YOUR FINAL SUCCESSFUL SNATCH WEIGHT AND YOUR TOTAL CALORIES TO COMMENTS




2015-05-28

THURSDAY WORKOUT

Skill practice and a DB WOD!

SKILL: 15-20 minutes total
Kipping K2E & Toes 2 Bar & Handstand Walks/Kipping HSPUs
* Try using the rings to work the rhythm of the kip, then shorten the straps using the rings on the rig to make things more difficult and finally proceed to trying them on the bar...

* Work proper head and hand positions on the HSPUs and mess with walking if you want...

WORKOUT:
"Core Work" :)
2 Wall Walks
35 foot Single Arm KB Farmers Carry (RIGHT Arm)(53#/70#)(Across room)
10 Knees 2 Elbow (Kip Allowed)
35 foot Single Arm KB Farmers Carry (LEFT Arm)(53#/70#)(Across room)
* Perform as many rounds as possible in 8 minutes *

We will run heats of 6 athletes for this one... Try to stay as level as you can on the Farmers Carries!

POST ANY MILESTONES AND TOTAL ROUNDS COMPLETED FOR THE WORKOUT TO COMMENTS

2015-05-26

WEDNESDAY WORKOUT - HYDRO STRONG PATH

Program split today!

Pick your path!!

STRENGTH:
Take your actual Back Squat 1RM and multiply it by 95% for number calculation for the next 4 weeks...

Warm up sets: 5 minutes
50% of your "New Max" x 5 reps
60% of your "New Max" x 3 reps

Work sets: 2:30 clock
65% x 5 reps
75% x 5 reps
85% x MAX REPS (GOAL: 6-10 Reps)

STRENGTH ENDURANCE:
Quickly work up to 80% of your best STRICT Press 1RM in 3-5 minutes...

Then...

Perform as many reps of Strict Press as you can with 80% 1RM in 2 minutes

REST 60 SECONDS THEN...

Perform as many reps of Ring Rows as you can in 2 minutes

REST 60 SECONDS THEN...

Perform as many reps of STRICT Toes 2 Bar as you can in 2 minutes

POST YOUR LAST SQUAT WEIGHT AND REPS AND HOW MANY PRESSES, ROWS AND TOES 2 BAR PERFORMED TO COMMENTS



WEDNESDAY WORKOUT - HYDRO FIT PATH

We begin the program split today!

STRENGTH:
Take your actual Back Squat 1RM and multiply it by 95% for number calculation for the next 4 weeks...

Warm up sets: 5 minutes
50% of your "New Max" x 5 reps
60% of your "New Max" x 3 reps

Work sets: 2:30 clock
65% x 5 reps
75% x 5 reps
85% x MAX REPS (GOAL: 6-10 Reps)

BASELINE ENDURANCE TEST:
2000m Row (10 minute cutoff)
(We will use this Time Trial score to give you pacing strategies for other Rowing workouts so push this one as hard as you can!)

POST YOUR LAST SQUAT WEIGHT AND REPS AND YOUR 2K ROW TIME TO COMMENTS

2015-05-24

SUNDAY WORKOUT

Don't forget we start the HydroStrong & HydroFit program split this Wednesday and continue it every Sunday and Wednesday from then on out!

Today both classes will be the same workout...

STRENGTH/STRENGTH ENDURANCE:
Deadlift
10-5-3-1-1-3-5-10
* Use the first 2-3 sets as a warm up and then really go after the sets after that!

Go sumo stance if the conventional stance bothers your lower back...

Start the first set of 10 reps around 50-60% of your 1RM and follow this progression for the rest of the sets:
5 reps - 60-75%
3 reps - 80-90%
1 rep - 90-100%
1 rep - 100% + (If things feel good)
3 reps - 90-95%
5 reps - 85-90%
10 reps - 75-80%

WORKOUT/CHALLENGE:
Max Double Unders in 2 minutes...

Can anyone get close to 150? 200??

Try this one up to 3 times if you like...

POST ALL YOUR WEIGHTS AND YOUR DOUBLE UNDER RECORD TO COMMENTS

2015-05-23

SATURDAY WORKOUT

In honor and memory since we had several members of Hydro that personally knew Kerrie and her family...

TEAM WOD:
"Kerrie"
‪‎1969m‬ Row BUY IN (Kerrie's badge number)
THEN...
7 Rounds of...
5 Muscle Ups (Jumping, ring OR bar)
20 Wall Ball (14#/20#)
15 KB Swings (35#/53#)
THEN...
1969m Row BUY OUT
(29 minute cutoff)

Kerrie was a 7 year veteran of the force and passed away on 5/20/15 at the age of 29 years old...

We will do this in teams of 2 or 3...

All versions of muscle ups all count the same on this one...

We will be taking family donations that will be forwarded to the fund set up for Kerrie's family...

POST YOUR TOTAL TIME OR HOW FAR YOU FINISHED TO COMMENTS