Thursday Apr 25th, 2019

April 25, 2019 / By j0ssy
Partner WOD 16 min time cap.
With a partner.
-Run a 400 with wall ball – switching whenever necessary…. (20/14)
 
Then 3R (or time cap)
– 20 Box Jump 20 reps
-10 Decline Push-Up
-30 Plyo knee raise Toe Touch on Box. 15 reps each leg
-Broad Jump 15 reps
-8 Tire Flip
-30 alternating Step-Ups on Box 15 per leg
-10 Lateral Jump on to box + burpee
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Wednesday Apr 24th, 2019

April 24, 2019 / By j0ssy
 
BACK SQUAT
5 X 5
 
PUSH PRESS
5 X 3
 
WEIGHTED PULL-UP
5 X 3
 
This is week 6 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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Tuesday Apr 23rd, 2019

April 23, 2019 / By j0ssy

5 rounds for time of:

-1 minute of L-sit holds

-15 controlled, no-momentum back extensions

 

Use the timer to accumulate one minute of L-sit hold. Try to go systematically at a limit that is far below your threshold and aim for quality.. for example, use twelve 5-second efforts with 10 seconds of rest to get to your minute.

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Monday Apr 22nd, 2019

April 22, 2019 / By j0ssy

15:00 partner AMRAP (Teams of 2)

-2500m Row Buy In Then,

AMRAP in remaining time

-50 Wall Balls  Rx(20/14) Sc(14/10)

-25 Clean and Jerks  Rx(155/105) Sc(135/95)

*Men will use a 10 ft. target and Women will use a 9 ft. target

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Sunday Apr 21st, 2019

April 21, 2019 / By j0ssy
WOD 1= 5 Super Sets of:
-6 Strict Pull-Ups
-6 Strict Ring Dips
-6 Push-Ups
Rest as needed
 
 
 
WOD 2 = Partner WOD
I go/You Go
 
17min AMRAP
-9 Hang Power Snatches 95/65
-35 DU’s
 
 
Pull up scaling.. If you cannot do a strict pull up, then hold yourself above the bar for a total of 12 seconds. Then hang from the bar for a total of 12 seconds.
If you can’t hold yourself above the bar for more than 1-2 seconds at a time, then use ring rows
 
Dip scaling. Ideally turn palms facing forward at the top of the dip. If you can’t do ring dips, Scale ring dips by going BETWEEN two boxes. .
https://www.youtube.com/watch?v=EMIwu0oHAt4
Use foot elevation as needed. Do not use a bench or box behind your back.
You can use the dip machine with feet in front of the body for leg support. Try to avoid bands if you can.
Otherwise use controlled ring pushups
https://www.youtube.com/watch?v=g5WypZGRzgI
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