Thursday May 30th, 2019

May 30, 2019 / By j0ssy
WOD 1 = GB single leg squat Preparatory element 5
Work = deck squat
Mobility = Skiers*
 
* https://www.youtube.com/watch?v=W8X62gWqg6c
 
WOD 2 = 5 R
-20/16 cal airdyne
-10 alternating back rack lunges (empty bar)
 
* Set up in the rack with the bar on your back the same way you would for back squats. Keep shoulder blades together for all lunges.
On odd numbered sets (sets 1, 3, 5 etc) step forward into the lunge
On even numbered sets (2, 4, 6 etc) step backward into the lunge
For today the lunges should not feel heavy. If the empty bar is too much then use a training bar or pvc pipe.
Focus on keeping the front foot flat, and driving out of the heel while keeping both legs stable with no wobble. Sit back into your glute on the lunging leg.
If you are flexible, have lunge or dance experience etc, then focus on stretching the front of the hip on the leg that is behind you. But otherwise focus on keeping the lunge as stable and smooth as possible
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Wednesday May 29th, 2019

May 29, 2019 / By j0ssy
WOD 1= Deadlift
3×1 at 90-95% of your 1RM
 
*We are maxing out in two weeks. This is not the time to try to PR. Stick with your %.
 
WOD 2 = Quality Work
4 sets for quality:
 
-8, each side, KB/DB Single Leg RDL
-30 sec Reverse Plank hold into 1 min Plank
-8 Strict Ring Dips (add weight or scale if needed)
-1min handstand hold
-Rest as needed
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Tuesday May 28th, 2019

May 28, 2019 / By j0ssy

Time to work on that flexibility!

Gymnastics Bodies Front Split Series

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Monday May 27th, 2019

May 27, 2019 / By j0ssy
WOD 1 =Bench Press
Every 2 min for 7 sets
-5 Bench Press
 
WOD 2
Strict Press Cycle W2
8×3 @ 75% of 1RM (performed as singles)
3×7 @ 65% of 1RM (Touch and go allowed)
 
*Use the same weight as last week.
If you don’t know your 1RM strict press, find it today instead of the prescribed part 2
Suggest increasing weight rep scheme of 5-4-3-3-2-1-1-1-1
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Sunday May 26th, 2019

May 26, 2019 / By j0ssy
For time:
-1 mile Run
-100 Pull-ups
-200 Push-ups
-300 Squats
-1 mile Run
 
Time cap. 48 minutes past the start of the hour (if you have not started the second run by then)
 
 
Scaling: This is a high volume WOD that for our purposes is not meant to be a sprint. Focus on quality of motion when tired as opposed to trying to move fast. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
You can scale movements either by volume or modification. “Very advanced” athletes may choose to do this unpartitioned.. i.e., finish the pull ups before starting the pushups before starting the squats.
However
We strongly suggest breaking reps of each movement and cycling through movements in a manner that allows you to keep moving at a steady pace without hitting muscular failure or needing to stop completely to rest.
For example
20 rounds of
-5 pull ups
-10 pushups
-15 squats
 
Or
50 rounds of
-2 pull ups
-4 pushups
-6 squats
 
Most people find themselves having to stop most on the push ups. So this would be the place to stop for breaks if you need it.
You won’t fail and air squat even if you are tired. So use this to try to recover while you keep moving
 
Strict movements are recommended over kipping for our class. So if 5 pull ups at a time seems like a lot, then scale to ring rows. If you have trouble making it to 4 push ups normally, then scale using a box or pushups from the knees.
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