June 6, 2014

Mobility:

 

10 minutes

 

WOD 

 

1,000m row

 

Then

 

21-15-9

Kb swings 70/53

Burpees

 

Skill:

 

OTM 10min

Odd-1 power clean + 1 hang squat clean + 5 front squats

Even-6 muscle ups

May 24, 2014

Skill week ends with a Tabata Saturday. What was the skill of the week? Yes, you guessed right: pull ups! Almost every day this week, we got to practice our pull ups. Wasn't that fun!

 

Reminder: Monday is Memorial Day. One class at 9 am. Join us for the traditional Hero...

April 30, 2014

Warm Up:

 

Fish game on rower. Winner doesn't have to do 20 burpees. If you don't win, well, you have to do 20 burpees.

 

Skill:

 

Snatch technique:

 

1 power snatch+1 squat snatch+1 oh squat

 

Agility:

 

Dot drill 5 mins

 

WOD:

 

Light Isabel

 

30 snatch reps for time 75/55

March 26, 2014

Mobility:

 

10 minutes

 

Skill:

 

3 rounds

 

2 mins on 1 off

 

Double unders

 

Strength:

 

5 RM power snatch touch and go

 

WOD:

 

1 min max burpees

Rest 30 secs

1 min max air squats

Rest 30 seconds

1 min max touches 6 inches above reach

Rest 30 seconds

1 min max single jump rope

Fall to floor

...

March 25, 2014

And a happy happy birthday to Alexs McIlvaine!!

 

Mobility:

 

10 minutes

 

WOD 1:

 

3 rounds

 

10 calorie row

8 lateral burpees over rower

Rest 1 min

 

WOD 2:

 

10 to 1

 

Unbroken hang squat cleans

Push ups

 

 

March 24, 2014

For old times sakes, a Zone workout to start off the week.

 

Mobility

 

10 minutes

 

Skill

 

10 mins to practice headstands and handstands and handstand walks

 

Strength

 

back squats 5x5 across

 

WOD

 

10 stations, 2 rounds, 45 secs on 15 rest

 

1. Handstand push-ups

2. Ball slams 30 l...

March 11, 2014

This one's for Michael Michener. Happy birthday buddy!

 

WOD

 

12 min AMRAP 

 

5 squat clean thrusters 85/65

7 bar facing burpees

 

Skill

 

OTM 10min

 

Muscle ups 3-5

Squat therapy 3-5

 

Strength

 

Weighted pull ups 5-4-3-2-1 

March 6, 2014

Mobility:

 

20 minutes. Hips, hamstrings and hip flexor smash

 

Skill:

 

12 mins OTM

 

Odd: TTB work

Even: Muscle up progressions

 

WOD:

 

7 rounds

 

5 bar facing burpees

8 overhead squats light

11 sit ups

Rest 1 min 

March 4, 2014

Mobility:

 

10 minutes

 

Warm Up:

 

Each athlete must complete in 1 min each:

 

Max cal airdyne

Max sit ups

Max pull ups

 

In House Competition WOD #1

 

12 min AMRAP

 

800 m row

40 lunges

30 hang cleans

20 burpees

 

February 25, 2014

Day one of skill development week ...

 

Mobility

 

10 min (hips)

 

Gymnastic Benchmark

 

Max ring L-sit or hanging leg raise

 

Skill

 

OTM 8 min

 

5-10 toes to bar

30 double unders

 

WOD

 

5 rounds

 

10 hang power cleans 135/95

10 burpees

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