Tuesday 10, May 2016

Warm up:

5 minute jog

Police - Roxanne - jump rope and jumping pull ups

Stabilizer:

100 old school sit ups

Metcon:

20-1 descending ladder today guys

Back squats
Lunges - each side

* Pick a weight you could do a set of 10 with - the goal is to not put the bar down during your set.

Monday 9, May 2016

Warm up:

5 minute row

Moby - Flower - think Sally Up, Sally Down squat song ;-)

Stabilizer:

100 Hollow Rocks

Strength:

This week all of our WOD'S are strength based, so little different format for the week, but fun none the less! 

1-20  ascending ladder

Bench Press

Push ups 

Choose a weight you could do an "easy" 10 reps with

Goal is to not put the bar down during any set, so grab a spotter and push to overcome the BURN!

WHOLE LIFE CHALLENGE PEOPLE -

At some point this week, you have your benchmark WOD to do.

Our WOD for this challenge will be

11 min AMRAP

400m/600m/800m run - choose one you can successfully do under 6 minutes, but challenge yourself 

With your remaining time

30 air squats

30 sit ups

30 plank ups

40 lunges

40 bicycles

40 push ups

50 squat jumps

50 flutter kicks

50 mountain climbers

100 burpees

YOUR SCORE is the TOTAL number of reps after your run

HAVE FUN - BE SURE TO LOG THIS!

NOT IN THIS GYM!!!!

Friday 6, My 2016

Warm up:

2 min row
1 min OHS
1 min burpee
2 minjump rope
1 min duck walk
1 min PVC pass through

Skill/Stabilizer:

All this week we will be working on mobility

Athletes choice

Strength:

Clean and jerks

15 minutes - get low get heavy

Metcon:

21-15-9-15-21

Thrusters 42.5/32.5kg

Ring rows

(if you want to make this harder do a 1 arm row pulling to opposite shoulder)

Thursday 5, May 2016

Warm up:

2 min row
1 min OHS
1 min burpee
2 minjump rope
1 min duck walk
1 min PVC pass through

Skill/Stabilizer:

All this week we will be working on mobility

Ankles and hip mobility

Strength:

Strict press

6x10 HEAVY

super set with

Push press

6x10

Metcon:

50 burpees

40 wall balls

30 box jumps

20 ring push ups

10 tire flips

25 burpees

20 wall balls

15 box jumps

10 ring push ups

5 tire flips

Wednesday 4, May 2016

Warm up:

2 min row
1 min OHS
1 min burpee
2 minjump rope
1 min duck walk
1 min PVC pass through

Skill/Stabilizer:

All this week we will be working on mobility

Wrist and shoulders

Strength:

Back squats
6x10 - HEAVY
Super set with
Weighted lunges
6x10

Metcon:

"Helen"

3x
400m run
21 KB swimgs 24/16kg
12 pull ups

Tuesday 3, May 2016

Warm up:

2 min row
1 min OHS
1 min burpee
2 minjump rope
1 min duck walk
1 min PVC pass through

Skill/Stabilizer:

All this week we will be working on mobility

Ankle and hips mobility

Strength:

Wide grip bench press

6x10 - HEAVY

Super set with

Dips 

6x10

Metcon:

21 Floor press

21 HSPU 

800m run

15 Floor press

15 HSPU

600m run

9 Floor press

9 HSPU

400m run

WEIGHTS - 

21 reps at 50/35kg

15 reps at 55/40kg

9 reps at 60/50kg

Monday 2, May 2016

Warm up:

2 min row
1 min OHS
1 min burpee
2 minjump rope
1 min duck walk
1 min PVC pass through

Skill/Stabilizer:

All this week we will be working on mobility

Wrist and shoulders - 10 minutes

Strength:

15 minutes Max Effort Monday :-)

Odd minutes - 5 deadlifts 75% of your max
Even minutes - You will hold your deadlift position and form for
15 seconds at the top
15 seconds mid thigh to right above the knee
15 seconds at the knee or right below the knee
Rest the remainder of the minute

Metcon:

15 minute AMRAP

50 foot walking rack lunge
7 over the bar burpees
7 toes to bar
7 push press

7 days a week - once again....

Everyone, we are adding Sunday back into the mix

Sunday will be called "JUST MOVE" with Jason Lee heading this class up

9am to 11am

You have so many options from

Mobility to a missed metcon earlier in the week, to some great strength work.

It is up to you, just come on in and enjoy the morning with some music and fun times!