2014-11-25

HOLIDAY HOURS

THANKSGIVING HOURS:
We will have the following changes to the schedule for next week:

Wednesday - All classes normal EXCEPT 6:30 & 7:30 On Ramp are cancelled
Thursday - CLOSED
Friday - OPEN GYM - 2-4PM

All weekend classes will go on as regularly scheduled...

2014-11-24

MONDAY WORKOUT

Barbell skills and WOD!

POWER/SKILL:
3 Position Snatch
- Rep 1 - HIGH HANG Squat Snatch (There can be NO lean over the barbell for this one)
- Rep 2 - BELOW Knee Power Snatch (Barbell DOESN'T touch the floor)
- Rep 3 - SQUAT Snatch From The Floor
* Lots of different spots on this one so really hammer good positions and keep the weights BELOW 85% of your best 1RM snatch

Try this progression on for size on this one:
Set 1 - 50% 1RM
Set 2 - 60% 1RM
Set 3 - 70-75% 1RM
Set 4-6 - 75-85% 1RM

20 minutes to work on these positions...

WORKOUT:
10 Sumo Deadlift High Pulls (65#/95#)
10 STRICT Presses (65#/95#)(Barbell must be cleaned into position)
* As many rounds and reps as possible in 7 minutes *

Use 65-70% of your best Press 1RM if 65#/95# is too heavy for you...

The goal is to get 5+ rounds at a minimum for this one...

Watch that lower back position on the high pulls just because the weight for this movement will be light...

POST YOUR SNATCH WEIGHT AND YOUR TOTAL ROUNDS TO COMMENTS

2014-11-23

SUNDAY WORKOUT

Movement creativity continues! ")

STRENGTH:
Weighted 12' Legless Rope Climbs (Start standing & must climb down under control also... Best load in 5-6 attempts)
- Scale to Regular Legless Rope Climbs for 15-17' (Try to get at least 5-6 climbs total)
OR
- Scale to Weighted/Strict Pull Ups OR Partner Assisted/Negatives ON RINGS for 5 reps (4-5 sets)

You will have 15 minutes to get your best weight...

WORKOUT:
"Quadzilla"
40 Wall Ball (20#/30#)(Note the heavier weights)
20 Front Squats (185#/123#)(70-75% 1RM)
100 Foot Walking Lunge (Just bodyweight :))
(12 minute cutoff)

We will stagger a new heat every 4-5 minutes depending on where the first wave of athletes is at the 4 minute mark...

POST YOUR BEST LOAD AND TOTAL TIME TO COMMENTS

2014-11-22

SATURDAY WORKOUT

Team day!

Use these days as a day to meet some people you normally wouldn't see during the week on top of getting some extra work capacity in...

WORKOUT:
In teams of 2:
2 Inverted Burpees
250 foot Gym Shuttle Run
8 Alternating DB Snatches (50-55#/60-70#)
* Perform as many rounds as possible alternating full rounds between teammates in 20 total minutes

For the Inverted Burpee you will do all of the following:
- Drop to the floor
- Walk up the wall (Scale your distance, as needed)
- Walk back down the wall
- Stand back up

The shuttle run will be from wall to wall for 5 total trips...

POST YOUR TOTAL ROUNDS COMPLETED TO COMMENTS

2014-11-21

FRIDAY WORKOUT

Power Test 30 Minutes ONLY:

Full Squat Clean 1RM - You will only get 30 mins to establish a new 1RM Clean, including your warm-up sets. It MUST be a FULL SQUAT CLEAN... no Power Cleans, and then riding the bar down. :-) Record.Your.Weight. Write it down somewhere, so you'll have it when you send us your weights, and scores, for Games Training.


Then...


5 Rounds NOT For Time:

10 Stick Jumps over PVC (20"/16")
10 Ball Slams (35-50/20-30)
10 Ring Rows

*Again, this is not for time, just work your way through it at about 80 - 85% speed. The Stick Jumps cannot be lateral jumps, you must face the stick before jumping each time.

2014-11-20

THURSDAY WORKOUT

Gymnastic Skill 10 - 15 Minutes:
Muscle Ups - We will spend some time going over grip, keeping your midline engaged, transitioning to over the rings, and lockout positioning (external rotation, instead of rolling your shoulders forward).


Then...


6 Rounds Each For Time OR Work Completed of:

90 Seconds To Work Getting As Far As Possible:
- 200m Row
- 5 Muscle Ups OR 10 Ring Dips
90 Seconds Rest

**Options**
For classes larger than 16 - We will incorporate the Bikes. (YAY!!!)
Muscle Ups - No scale; if you do not complete all 5 in 90 secs, just get as far as you can each round.
Ring Dips - If you have to use more than a small purple band to complete your dips, you will do negatives instead, HOWEVER... you will complete as many negatives (lowering yourself as slowly as possible) in the remaining time left after your Row each round.

2014-11-19

WEDNESDAY WORKOUT

Skill/Power 15 Minutes:

Push Jerk - You will have only the 15 minutes to quickly work up to a heavy load for 2 reps. You must Push Jerk for both reps, so NO Split Jerk... push yourself under the bar! If your technique is solid move the weight up, if it's looking sketchy, or more like a Push Press, work on pressing YOU down for your  re-dip and lockout, instead of pressing the bar up.


Then...


As Many Rounds As Possible in 10 Minutes:

30 Toes2Bar
15 Back Squats (155/105)


**Scaling Options**
Toes2Bar - scale to Knees2Armpits, or Hanging Leg Raises; It should be HARD for you.
Back Squats - 135/95 ; 115/75 ; 95/65 --- The bar MUST be Cleaned from the floor, and should be challenging, but not impossible.

The goal for this workout is to try to get close to your 3rd round, or into your 3rd round, if possible.