June 5, 2014

Don't be wimpy! Give it all you got! 

 

Mobility:

 

10 minutes

 

Metcon:

 

21-15-9-15-21

 

Overhead squat (95/65)

Push ups

 

In between each round, do 35 double unders or 60 singles. End the WOD with 35 double unders or 60 singles.

 

Strength:

 

Front Squat (2 x 10)

 

 

June 2, 2014

Metabolic conditioning week begins with a tabata, otherwise known as a face punch to your fat.

 

Mobility:

 

10 minutes

 

WOD:

 

Tabata

 

Clean and jerk (75/45)

Pull ups

Thrusters  (75/45)

Toes to Bar

 

Skill:

 

Pick 2 goats 

OTM for 16 min

 

May 13, 2014

Strength:

 

Clean:

 

If you know your one rep max for Cleans, do clean @ 75 percent x 1 x 3. If you don't know your 1 rep max clean, find it.

 

Clean pull @ 90 percent of clean x 3 x 3.

 

Clean deadlift @ 100 percent of clean x 3 x 3.

 

Back Squat:

 

If you know your 1 rep ma...

May 12, 2014

Welcome to strength week. And Blake is our WODmaster. See photo.

 

Strength:

 

If you know your 1 rep max snatch, do snatch @ 75% x 1 x 3. If you don't know your 1 rep max snatch, find it.

 

Snatch pull @ 90% of snatch x 3 x 3

Snatch deadlift @ 100% of snatch x 3 x 3.

 

If you...

May 9, 2014

Mobility:

 

10 minutes

 

Warmup:

 

3 sets of 10 KB pullovers and 10 KB split squats on each leg

 

Olympic warmup

 

Metcon: "Macho Man"

 

3 power cleans (135/95)

3 front squats (135/95)

3 jerks (135/95)

 

On the minute for 10 min or as long as possible. After 10 minutes, increase 10 po...

May 8, 2014

Mobility:

 

15 min

 

Strength:

 

bench press 5 x 5 climbing

strict pull-ups 5 x 5

 

Dynamic warmup

 

Metcon:

 

Sprint training 10 x 150 meter sprints (cone and back) team relay

 

(Rain alternate 10 x 20 sec air squats for reps 10 sec rest)

May 6, 2014

Today is Tom Galt's birthday. Join us after the 6:30 pm class for a bit of cakefying and celebrating the man (and his barn) that made Summa possible!

 

Mobility:

 

Hips

 

Skill:

 

Kipping wall squat

 

Metcon:

 

12 minutes

 

Odd minutes: 10 wall balls (20/14)

 

Minute 2: 10 toes to bar

...

April 23, 2014

Mobility:

 

Group mobility for 10 minutes

 

Skill:

 

Sled pulls

Squat cleans 1 x 3 @ 75%

Clean pulls 1 x 3 @ 80%

Clean dead lifts 1 x 3 @ 103%

 

Metcon: "Nasty Girls" 

 

3 rounds

 

50 squats

7 muscle-ups

10 hanging power-cleans @ 135/95 LBS

April 22, 2014

Mobility:

 

10 minutes group mobility

 

Skill:

 

On the minutes for 12 min

 

Odd 1 snatch pull + 1 power snatch + 1 squat snatch @ 75%

Even 200 m run

 

Metcon:

 

Moon

 

7 rounds:

 

10 dumbbell hang split snatch @ 40/25 LBS with right arm,

15 ft rope climb,

10 dumbbell hang split snatch @...

April 8, 2014

Mobility:

 

10 minutes

 

Warm up:

 

Dynamic warm up

 

WOD 1: Metcon

 

10 min AMRAP of partner teams  of 2 to 4 people. One partner pushes the sled the length of driveway and then drags it back. Switch with partner until 10 minutes is over (or all partners collapse).

 

WOD 2:

 

...

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