March 20, 2014

Mobility:

 

10 minutes

 

Warm Up:

 

Breathing Drills & Core Work

 

Strength:

 

Bench Press & Strict Pullups

 

3 sets of max reps at 60 percent of 1 rep max

 

Skill

 

Work on kipping

 

Metcon

 

4 rounds for time:

 

5 Atlas Stone Squats

Atlas Carry

20 Step-ups (24/20)

March 17, 2014

Strength week!

 

Mobility:

 

10 minutes

 

Warm Up:

 

kettlebell shoulder stability

 

Strength:

 

Work up to heavy weight

 

Strict Press -- 5 sets of 4 

Push Press -- 5 sets of 3

Push Jerk -- 5 sets of 2 

 

(alternative is Goblet/back squat/front squat)

 

Metcon

 

In Teams of 2:

 

Plate Push S...

March 9, 2014

Partner WOD to close the week.

 

Mobility:

 

15 mins

 

Warm up:

 

Plank alt hands 30 secs

30 secs KB pull overs

 

Skill:

 

Pistol squats

 

Metcon:

 

20 min amrap

 

Partner (one works one rests)

 

1 Knees to elbow

1 Clean and jerk

2

2

3

3

 

.....

February 26, 2014

Mobility

 

breathing and core work

 

Skill

 

split squat and goblet squat progressions

 

Metcon

 

16 min amrap

 

5 atlas stone squats

Suitcase carry 70/52

8 box jump overs 20"

10 med ball sit-ups 20/14

 

 

February 12, 2014

The power that be has determined that tomorrow's WOD is a surprise. But he promises that if you show up, you'll get a body like mine. Beware. :)

February 11, 2014

First day of met con week!

 

WOD: Open 13.3

 

17 minute AMRAP

 

150 wallballs

90 double unders

30 muscle ups

 

Snatch technique:

 

5 sets of 5 EMOM TnG squat snatches.

 

(CrossFit Translator: AMRAP = as many rounds as possible; EMOM = every minute on the minute, TnG = touch and go)

February 7, 2014

Mobility

 

15 minutes front rack

 

Skill

 

12 minutes

 

odd -- 5 wall squats

even -- 6-12 toes to bar

 

Strength

 

5+ front squat
 

Metcon

 

10-1 kb swing and goblet squat

January 19, 2014

PLEASE NOTE: Because of fundamentals seminar, Saturday's class is at 8 am. 

 

Skill:

 

10 minute practice of muscle ups

 

Met Con:

 

3 rounds

 

21 med ball cleans

15 kettlebell swings

9 toes to bar

 

Strength:

 

front squat

 

7 x 2, climbing

January 18, 2014

Day five of metabolic conditioning week.

 

Mobility:

 

10 minutes

 

Skill:

 

Double unders

 

5 rounds of max in 30 sec 30 off

 

Met Con:

 

Partner WOD

 

20 min AMRAP rotating reps

 

6 plate pushes

10 hr push-ups (each)

20 squats (each)

January 17, 2014

Day four of metabolic conditioning week.

 

Mobility:

 

Focus on hamstrings.

 

Skill:

 

3 x 10 Eccentric rack pull deadlift (slow to the plates and fast to the hips) 

 

Metcon

 

Five rounds, 20 calorie row. One minute rest between rounds.

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