Wednesday May 1st, 2019

May 1, 2019 / By j0ssy
WOD
2 Rounds For Time with a Partner:
 
-11 Rope Climbs
-200 meter buddy carry or farmer carry
-33 Power Cleans, 135/95
-400 meter buddy carry or farmer carry
-55 Front Squats, 135/95
-66 Burpees with 1 additional
-push-up at the bottom
 
Scaling: When scaling rope climbs, if using ring rows, consider single arm ring rows if you have the core stability to do safely. Strong climbers can do legless.
3 rope rows = 1 rope climb. Be sure to start and end rope rows with back on the floor
 
If you need to scale the barbell weight, then don’t go much heavier than the max your max weight for the warm up EMOM
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Tuesday Apr 30th, 2019

April 30, 2019 / By j0ssy

WOD 1 = Deadlift 4×3 at 80% of 1RM

*Stay with the same weight for all 4 sets

 

WOD 2= 15min EMOM

Minute 1- 10 DB Bench Press

Minute 2- 5 Strict Pull-ups (weighted/ C2B/ Ring or scale to a challenging band)

Minute 3- 45 sec plank hold

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Tuesday Apr 30th, 2019

/ By j0ssy

WOD 1 =2 x 2000m @ 26 spm plus with 10 stroke sprint every 5 min. bursts / 4 min easy

Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.

WOD 2= GB single leg squat

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Sunday Apr 28th, 2019

April 28, 2019 / By j0ssy
We made it to week 7 of our strength cycle. Yay!
 
Build to back squat working weight
 
BACK SQUAT
5 X 5
 
PUSH PRESS
5 X 3
 
WEIGHTED PULL-UP
5 X 3
 
This is week 7 of our current strength program!
Be sure to warm up separately for each movement. For example: warm up push press with the empty bar, and warm up with unweighted pull ups. Working with a partner is a good idea here, even if the gym is not crowded. Take a look at your notes from last week for your working weights today. If you missed the last Tuesday or two, no worries! There’s no better time to start.
Calibrate your weight increase each week, so that by the end of 7 weeks you’ll be on track to match your 5 and 3 rep max weights for 5 sets. A good target is a 5% increase per week. This allows you to focus on technique so that you don’t hit a stalling point in the upcoming weeks.
If you like, You can download a sheet for this program (https://docs.google.com/spreadsheets/d/14Te4m4CRxKpNSRpOdwIobd7ov1MilF1tNBbxX66vfUU/edit?usp=sharing ), enter your maxes, print it and bring it in!
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Friday Apr 26th, 2019

April 26, 2019 / By j0ssy
WOD* = run 35 min at conversational pace
Use Kenyan queues if you have 3 or more people
The focus is not so much to run hard as to get some gentle sub-VO2-max time on your feet with good posture.
Enjoy the time outside and have a relaxing day!
 
*If you cannot run or don’t want to run your coach will have an alternative workout for you! So come on in and get your sweat on!
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