Tuesday Nov 8th, 2016

November 8, 2016 / By j0ssy
WOD,
6 Tabata sets with 3 min rest in between rounds.
2 sets of double unders, 2 sets of airdyne and 2 sets of rowing.
Switch exercises at each 3 min rest interval. So it should look like, row, ride, jumprope, row , ride , jumprope.
One tabata set = 8R of 20s work:10s rest.
 
(16-20) set 1
(20-23) rest 1
(23-27) set 2
(27-30) rest 2
(30-34) set 3
(34-37) rest 3
(37-41) set 4
(41-45) rest 4
(45-49) set 5
(49-52) rest 5
(52-56) set 6
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Monday Nov 7th, 2016

November 7, 2016 / By j0ssy
Ok guys- Tuesday is not your typical strength and conditioning workout. We are introducing our Thoracic Bridge Development series. You have probably realized by now, how important it is to slowly get our joints prepared for gymnastics moves- like our wrist series that we have been doing for over two years. Today’s class will be a series to introduce new wellness movements that we will be sprinkling into classes…. Remember the middle split series? ( Frog rocks etc) This class will be similar. If mobility isn’t your strongest suit then yes this class will be very challenging, but you probably really need to be doing this type of class. Remember that flexibility and mobility are one of the key components to fitness. We won’t be able to do all the cool, sexy movements without paying our dues and getting our joints safely mobile, so we can perform all the cool and sexy exercises in the future. If you crave a traditional workout where you get sweaty and get some energy out- you can always come to the 6:30 pm Kettlebell Club class, or do your own workout during Open gym. Thanks for being open minded and trusting the process… Wednesday’s workout will be a gasser!
 
THORACIC BRIDGE DEVELOPMENT SERIES
 
 
1)
-2 min Rocking table stretch.
 
2)
-90s twisting bear (alternating sides)
 
3)
-90s supine shoulder extension.
 
4)
10r Supine shoulder extension walk.
 
5)
-90s seal stretch
 
 
6,7)
-90s each side “reach underneath” :
 
 
8)
-90s seal rock: alternate between seal stretch and cat stretch
 
9)
-90s Supine trap stretch
 
10)
-10 Reps supine thoracic band pull.
 
11)
-10 reps prone thoracic band pull.
 
12)
-90s elevated cat stretch
 
13,14)
-90s capsule stretch each side
 
15)
90s Inverted Cat
 
16)
10r HS Shoulder Flexion Press
 
17)
-60s Elevated thoracic bridge
 
18)
-30s rock and roll
 
 
19)
10r Elevated Thoracic Bridge Pushup
 
 
 
20)
-30s rock and roll
 
 
 
21)
10r Elevated Thoracic Bridge Hip Tap
 
 
22)
-30s rock and roll
 
 
23)
-5r Bridge Wall Walk with Hands
 
 
24)
– 30s Standing pike
 
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Sunday Nov 6th, 2016

November 6, 2016 / By j0ssy

Everyday Warrior Week 3

Max Olympic Lifting Total (all divisions)

Establish a 1RM Snatch and 1RM Clean and Jerk within the designated 15 minute period. Both lifts must be completed within the same 15 minute period.
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Friday Nov 4th, 2016

November 4, 2016 / By j0ssy

WOD
Complete 100 thrusters for time*:
-Max effort unbroken thrusters (95/65lbs)
-200m run
-10 strict pull-ups or 5 muscle-ups (ring or bar), or 2 rope climbs (any version)

*Each time you break up the set of thrusters, go on the run and then do the pull movement.
Time is when you get to 100 thrusters.
Scale weight as needed and reps if necessary. Scale pull-ups as ring rows.
*if you want to work on rope climbs or muscle-ups, then tailor reps to something manageable (for example if you have 2 unbroken muscle-ups perhaps make 3 total as opposed to 5). Variations for rope climbs include strict rope climbs, l-sit rope climbs.

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Thursday Nov 3rd, 2016

November 3, 2016 / By j0ssy

10 Min EMOM
Every minute,
-complete standing box jumps for height.

Do 2 jumps per minute for the first 5 rounds, then 1 jump per minute on the last 5 rounds

Try to increase height with every round

For time
21-15-9
– row for calories
– high box jump (30/24)

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