Monday, October 15, 2018

Tuesday, 16 October, 2018

Warm- Up:

6:00 AMRAP

5 Pull-Ups
5 Burpees
10 Walking Lunges
20 PVC PT

Skill Work:

Max set of Pistols (alternating legs). Scales: Use a plate under your heels. Use the rings. Use a band.

WOD:

Saved By the Barbell

3 Rounds, 1 minute per station:

Burpees
Wall Ball, 20/14
Deadlift, 115/75
Medicine Ball Sit-Up, 20/14
Hang Power Clean, 115/75
Rest 1 Minute

Sunday, October 14, 2018

Monday, 15 October, 2018

Warm- Up:

2x

200 m Run
10 PVC PT/ATW

then with a naked barbell

2x

10 Front Squats
10 Thrusters
10 Hang Cleans
10 High Pulls (SDLHP Grip)
10 Good Mornings

Skill Work:

Tabata- Plank Hold

WOD:

20 Min AMRAP

5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High Pulls 95/65

Saturday, October 6, 2018

Saturday, 6 October 2018

Warm up
1 lap high knees
1 lap butt kickers
1 lap shuffles
1 lap karaoke
10 GHD sit ups
10 hip extensions

Strength
Deadlift
3 sets of 3 @ 80%
3 sets of 2 @ 85%
3 sets of 1 @ 90%

WOD
"Dead meat"
1 mile run
100 double unders
27 deadlifts (205/145)
800m run
100 double unders
21 deadlifts (205/145)
400m run
100 double unders
15 deadlifts (205/145)

Thursday, October 4, 2018

Friday, 5 October 2018

Warm up
5 rolls of the warm up die
10 PVC pass through
10 PVC ATW
1 wall walk
10 GHD situps
10 hip extensions
jog 400m

20:00 AMRAP
50 wall balls (20/14)
50 double unders
40 box jumps (24/20)
40 TTB
30 burpees
30 C2B pull ups
20 power cleans (145/100)
20 jerks (145/100)
10 power snatch (145/100)
10 bar muscle ups

Thursday, 4 October 2018

Warm up:
8-10 minutes of foam rolling
1:00 child's pose
1:00 hamstring stretch seated
1:00 abdominal stretch
1:00 couch stretch (ea side)
1:00 Samson stretch (ea side)
1:00 figure 4 hip stretch (ea side)

5:00 double under practice

5 sets of 5 hang power snatch (55%)
5 sets of 5 snatch balance (55%)
5 sets of 5 hang power clean (55%)

Tuesday, October 2, 2018

Wednesday, 3 October 2018

Warm up
10 PVC Pass through
10 PVC ATW
then 3 rds not for time
10 KTE
10 dips
:30 handstand hold
10 banded internal and external rotation (ea side)

Strength
5 sets of 5 back squats (heaviest possible for each set)
5 sets of 5 push press (heaviest possible for each set)

WOD
3 RFT
Run 400m
5 Pull ups
10 push ups
15 air squats
20 abmat sit ups

Monday, October 1, 2018

New class and a change for this weekend

Unfortunately Coach Michael cannot coach the 0515 class as his wife is deploying.  Good luck and be safe to Tasha, cannot wait for you to get back!  The good thing is that Coach Michael would like to get an earlier in the morning class started on Saturdays!  The class will begin at 0730 starting this Saturday, 6 October.

Speaking of this Saturday, it would normally be our day to teach the foundations class but due to it being a four day weekend we will be pushing it to the next weekend, 13 October.

One more note, there is an order sheet for t-shirts so please sign up and we are asking that everyone pre-pay for the shirts this time around.  This will also be the seed money for future stuff such as shorts for our female population with some more stuff hopefully soon.  We are considering tank tops, hoodies, shorts for our male population as well as stickers and possibly shaker bottles if there is interest.  We are also still taking donations in a effort to get our coaches to classes.

Thanks for everyone's support!