Wednesday: 170719

Raj & Kayla L2 Cert

Strength

Push or Split Jerk

*Every 1:30 complete a set

Set #1: 3 x 40%

Set #2: 3 x 45%

Set #3: 2 x 50%

Set #4: 2 x 55%

Set #5: 1 x 60%

Set #6: 1 x 65%

Sets #7 – #10 ~ Build to a “Heavy Single for the Day”

*Focus = Technique over Weight; build as long as we own the weight.  If we don’t own it, don’t add to it. 

WOD

EMOM 10

Odd: 5 x Deadlifts @70% of 1RM

Even: 5-10 x V-Ups

Tuesday: 170718

Looks to be getting serious around here with those skwaaaats!

WOD

“The Chief” 5 Rds

AMRAP 3

3 x Power Cleans

6 x Push Ups

9 x Air Squats

*REST 1:00 between rounds*

*Comp: 135/95

*Scaled: 95/65

Monday: 170717

Strength

Front Squat

5 x 5

*Complete 1 set of 5 reps every 2:00*

**No set % work just lift based on feel.  If you want to increase feel free or stay same across.**

WOD

For Time

21-15-9

DB Snatch

Box Jump Overs

*Comp/Rx: DB~50/35; Box~24/20

*Scaled: DB~25/15; Box~20″ Step Ups

Wednesday: 170712

19025004_10154560724465423_8515880141895727867_o

WOD

“The Open Road” FT

Row 2k -or- Run 1.25 Miles

100 x Double Unders

40 x Toes to Bar

10 x DB Man Makers

*Comp/Rx: DB~35/25

*Scaled: 200 x Singles; 60 x Sit Ups or Knee Raises; DB~20/15

Tuesday: 170711

There's at least two ways to look at everything.  Which way is your way?

WOD

“Play Dead” Part 1

In a 5:00 Window:

Row 500m, in time remaining AMRAP…

12 x Deadlifts

12 x Bar Facing Burpees

*REST 5:00*

“Play Dead” Part 2

In a 5:00 Window:

Row 350m, in time remaining AMRAP…

9 x Deadlifts

9 x Bar Facing Burpees

*REST 5:00*

“Play Dead” Part 3

Row 250m, in time remaining AMRAP…

6 x Deadlifts

6 x Bar Facing Burpees

*All weights for different levels are posted on Whiteboard

Friday: 170707

July 4th group post "Moose" WOD.

OLY Skill

On the 2:00 complete 3-Position C&J complex:

Set #1: 1 x Complex @50%

Set #2: 1 x Complex @55%

Set #3: 1 x Complex @60%

Set #4: 1 x Complex @65%

Set #5 – #7: 1 x Complex @70%

WOD

5 Rounds; Rest 2:00 between sets

5 x Front Squats

15 x Plate Hops

15/10 x Cal Row -or- Assault Bike

*REST 2:00*

*Score – Time for each round

Wednesday: 170705

Who are these clowns?!

Strength

5 x Superset

Push Press x 5; rest :30

Strict Pull Ups x 5; rest :30

*Increase weight on Push Press and build to a heavy/moderate weight w/ emphasis on perfect form

*If you need to modify the pull ups down you may add a band or do Ring Rows.  If you need to modify the pull ups to a harder scale add a weight vest or weight on a dip belt. All pull ups are to be done unbroken. 

WOD

For Time (Cap 10:00)

Deadlift x 10 – 8 – 6 – 4 – 2

AbMat Sit Ups x 20 – 18 – 16 – 14 – 12

*Comp: 275/185

*Rx: 225/155

*Scaled: 155/105

The FOCUS today is how well we move heavy weight for reps.  We want  weight on the bar that doesn’t exceed 80-85% of our 1RM Deadlift and/or something we can move with great form for reps. Coach will explain in more detail.  Also, this should be a relatively quick workout, sub 10:00 max. 

Monday: 170703

f547ceaff1e36156bded3e0d2a0f0916

**REMINDER: NO 630AM, 12NOON, OR 630PM CLASSES TODAY!! TUESDAY THE 4TH WE’RE OPEN FOR 9AM ONLY SO PLEASE RSVP ASAP!!

WOD

4RFT

21 x Wall Balls

18 x Cal Row -or- 400m Run

15 x Box Jump Overs

12 x DB Snatches

*Comp/Rx: WB~20/14; Box ~24″/20″; DB~50/35

*Scaled: WB~14/10; Box~20″ Step Ups; DB~25/15

Tuesday: 170627

19179403_10213462158577035_1569979852_o

WOD

AMRAP 4 (3 sets)

27 x Cal Row

21 x Power Cleans

15 x Bar Over Burpees

*Rest 4:00*

-Part 1-

*Comp/Rx: 135/95

*Scaled: 95/65

-Part 2-

*Comp/Rx: 115/75

*Scaled: 75/55; adjust numbers to 21-18-12

-Part 3-

*Comp/Rx: 95/65

*Scaled: 65/45; adjust numbers to 21-15-9

Monday: 170626

Happy Bday (Sunday) to my big boy Owen Mathew as he enters year 4 today!

**This Friday is the FINAL CFAF Intramural Open WOD and I’d LOVE to see as many participants here as possible! It would be great to get some team photos and have a beer post OPEN WOD!**

**WE are two weeks away from the Nutrition & Lifestyle Seminar w/ Mike Molloy on Sat. July 8th so those waiting to sign up lets get a move on it! Also, the gym will be closed that morning so plan accordingly.**

WOD

AMRAP 10

6 x Ring Muscle Ups

12 x Shoulder to Overhead

15 x Burpee Box Jump Overs

*Comp: 155/105; 24/20″

*Rx: 115/75; 24/20″

*Scaled: 1 x Push Up + 1 x Jumping Pull Up; 75/55; 20″ Step Ups

Midline W0rk

3 sets

Max Weight :30 Plank Hold

*Rest as needed between sets

*Have a partner add plates onto your back while maintaining perfect form in the plank hold*