Wednesday Nov 21st, 2018

November 21, 2018 / By j0ssy
6 min EMOM
-clean
-hang clean
-high hang clean
Increase weight each minute
All cleans are squat
 
Warm up squat clean to the first WOD weight
 
 
WOD 1 = Complete as many reps as possible in 7 minutes following this pattern:
-20 squat cleans, 135 / 95 lb.
-20 squat cleans, 185 / 125 lb.
-20 squat cleans, 225 / 155 lb.
 
Scaled Option
Complete as many reps as possible in 7 minutes following this pattern:
-20 squat cleans, 95 / 65 lb.
-20 squat cleans, 135 / 95 lb.
-20 squat cleans, 155 / 105 lb.
Newer athletes may want to further reduce the loading. The first load should be easy. The second load should be harder, but you should be able to complete the 20 reps in 2-3 minutes. The final load should be heavy for you but doable.
 
WOD 2= 300 double unders for quality. Break sets as you like. If you don’t have double unders, use the no-rope method and calibrate with the rope every 50 reps
 
WOD 3= GB front lever
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Tuesday Nov 20th, 2018

November 20, 2018 / By j0ssy

6 min EMOM

-high hang snatch

-hang snatch

-snatch

All snatches are squat Start light with perfect form and increase weight as needed

 

WOD= Teams of 3;

1 work, 1 row for meters, 1 “rest”/hold a KB 53/35

-100 OHS 105/75

-100 Cal airdyne

-100 Hang Power Snatches 105/75

-100 Wall Balls 20/14 -100

Alt Front Rack Lunges 105/75

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Monday Nov 19th, 2018

November 19, 2018 / By j0ssy

Front Squat

3 reps @85%

2 reps @90%

1 rep@93%

1 rep @95%

 

Back Squat

3X2 @70%

 

Then 4 sets of -Chin ups (palms facing toward you)

-Strict Rings Dips 0:

3-5 reps. Controlled Negatives, jump up control down.

1-3: 5 reps. Max reps on your own every set, then finish up remaining sets with partner helping in sticky point.

5+: 5-10 reps. Normal speed up and down. If unbroken, add weight.

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Sunday Nov 18th, 2018

November 18, 2018 / By j0ssy
Partner Workout!
2 rounds for time of:
-100-cal. row (total, switching every 25 cal)
-50 handstand push-ups (total)
Athletes switch every 25 calories rowed. Once the monitor reads 100 calories, the athletes must touch hands and then may begin the handstand push-ups. Each athlete must complete at least 1 handstand push-up each round, and only one athlete may be working at a time. Teams must touch hands when switching. After completing 50 handstand push-ups, teams can begin Round 2. The monitor should again be set at zero and athletes again switch every 25 calories. Once the monitor reads 100 calories, the athletes must touch hands and then may begin the second round of handstand push-ups. Time stops once the 50th handstand push-up has been completed.
If no partner, then do 2 rounds for time of: -50-cal. row -25 handstand push-ups
Scale handstand pushups using a box, pike position, hand release pushups or knee pushups as needed
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Friday Nov 16th, 2018

November 16, 2018 / By j0ssy
Every 2.5 min
sprint uphill starting from the intersection of N Crawford and Baltimore (where hill begins to get steep).
Start the first two rounds aiming for smoothness. Run with high knee drive, but not full effort.
Go as far as you can in the following times
walk back to starting point and rest.
Round 1 = 8s (0:00)
Round 2 = 10s (2:30)
Round 3 = 12s (5:00)
Round 4 = 14s (7:30)
Round 5 = 16s (10:00)
Round 6 = 14s (12:30)
Round 7 = 12s (15:00)
Round 8 = 10s (17:30)
 
we are looking for higher power output over shorter duration
 
 
** If you can’t run – no worries your coach can give you another awesome workout to do or you can make up a group strength you missed during the week**
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