Monday Apr 8th, 2019

April 8, 2019 / By j0ssy
WOD: For time:
-Run 800 meters
Then, 10 rounds of the couplet:
– 10 handstand push-ups
– 10 single-leg squats
Then, run 800 meters
 
 
Scaling
The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are performed unbroken or in no more than two sets. Handstand pushups can be assisted, using a box
 
Intermediate Option
For time:
-Run 800 meters
Then, 10 rounds of the couplet:
-6 handstand push-ups
-10 assisted single-leg squats
Then, run 800 meters
 
Beginner Option
For time:
-Jog 400 meters
Then, 10 rounds of the couplet:
-10 knee push-ups
-10 squats
Then, jog 400 meters
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Sunday Apr 7th, 2019

April 7, 2019 / By j0ssy

BACK SQUAT 5 X 5

PUSH PRESS 5 X 3

WEIGHTED PULL-UP 5 X 3

This is week 4 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 5th, 2019

April 5, 2019 / By j0ssy
WOD = 5 Rounds. Every 6 minutes
-Go as far as you can with the prowler in 25 seconds
-20 air squats with arms overhead
-Return prowler to start point as fast as you can
-sprint 40m as fast as you can
-rest the remainder of the 6 minutes
 
Increase weight on the prowler every round. With about your bodyweight on the prowler. By the end, load as much as you can still move on the prowler without stopping in the first 25 seconds, even if it is only a few feet.
The air squats are for quality over speed. Keep the back and elbows straight and stay on the heels, while sitting the hips back. If you don’t have the mobility to get to the bottom of the squat then go as low as you can while keeping heels on the ground and back straight. Work hard on not bending the elbows. If you have the mobility then face palms to the sky while keeping shoulders away from the ears and pinching shoulder blades together.
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Thursday Apr 4th, 2019

April 4, 2019 / By j0ssy
WOD 1= Tabata (1 Tabata = 8 rounds of 20s work, 10s rest0
– Tabata Farmers Carry *pick a heavy weight and walk up/down the gym
Rest 1 min
– Tabata Push-Ups
Rest 1min
– Tabata Air squats
 
WOD 2= Bench Press
-6 x 4 reps
work up to a heavy set
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Wednesday Apr 3rd, 2019

April 3, 2019 / By j0ssy
Partner WOD:
I Go/You Go
 
Part 1 = 7 rounds each:
-20/15 cal airdyne
-30 DU’s
 
straight into
 
part 2 = 5 rounds each:
-400m Run ( or 500 m row)
* total of 10 runs between two partners.
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