Monday 04.13.2015

We are starting a new strength cycle now that we did our 1 RM testing. We saw a lot of Pr’s the last three weeks on all the major lifts. Use those numbers to calculate your 90% and weekly lift numbers. Please keep track of your numbers and reps. And remember, the “+” Intensity set is always the most important set. For the next three weeks the weekly strength schedule will be as follows:
Monday: Deadlift
Wednesday: Bench Press
Thursday: Squat
Friday: Press
Please plan your weekly training schedule according to what strength you need to develop the most, and try to be consistent for the three week period, so you can get a full cycle of Deadlift, Squat or press etc. For those of  you new to the 5/3/1 system, you can read more about it on T Nation.

Wendler week 1, 5’s Week
Deadlift
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Use 90% of your 1 RM to calculate with
GP WOD:
“Cindy”
AMRAP 20
5 Ring Rows
10 Push-ups
15 Air Squats
OP WOD:
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats

5-3-1-How-to-Build-Pure-Strength

Saturday 04.11.2015

GP WOD:
“1/2 Nutts” (teams of 2)
10 HSPU
15 Deadlifts 250/170#
25 Box Jumps 30/24″
50 Pull-ups
100 Wallballs 20/14# 10/9
200 Double-unders
400m Run with 45/25lb plate
one partner working, one partner resting
OP WOD:
“Nutts”
10 HSPU
15 Deadlifts 250/170#
25 Box Jumps 30/24″
50 Pull-ups
100 Wallballs 20/14# 10/9
200 Double-unders
400m Run with 45/25lb plate

Friday 04.10.2015

15 minutes to work up to a heavy Turkish get-up
GP WOD:
AMRAP repeats 3x 3 min
5 bar dips
10 step ups 24/20
15 abmat sit-ups
rest 1 minute between rounds
OP WOD:
AMRAP repeats 3x 3 min
5 ring dips
10 dumbbell step ups 20″ 45/25#
15 abmat sit-ups
rest 1 minute between rounds

This is exactly why we have been doing our 1 RM testing the last couple weeks, and why we do the benchmark Girl Wods. How are we doing? Are we improving? Is strength going up? Is conditioning improving? Or are we shooting in the dark.

Thursday 04.09.2015

OHS 1 rep max
15 minutes to establish
GP WOD:
3 RFT
6 rope pulls
15 Russian KB swings 53/36#
15 Burpees
OP WOD:
3 RFT
3 Rope climb 15′
15 Russian KB swings 72/53#
20 Burpees to 6″ target

Remember to bring long socks!

Wednesday 04.08.2015

15 minutes of MUs work
GP WOD:
“Not so Nasty Girls”
3 RFT
50 air squats
14 ring rows (rings at hip height)
10 Hang power clean 95/65#

OP WOD:
“Nasty Girls”
3 RFT
50 air squats
7 MUs
10 Hang Power Cleans 135/95#

Tuesday 04.07.2015

Deadlift
1 rep max
3 attempts in 15 minutes

GP WOD:
EMOM 15 (alternating)
12/8 Calories Row
10 Strict Knee ups
5 Strict press 75/45#

OP WOD:
EMOM 15 (alternating)
15/10 Calories Row
10 Toes-to-bar
5 HSPU

Monday 04.06.2015

15 minutes of pistol work
GP WOD:
3 RFT
800m run
5 Snatches 95/65
10 single-leg step down
10 HR push-ups
OP WOD:
3 RFT
800m run
5 Snatches 135/95
10 Pistols
15 HR push-ups

Saturday 04.04.2015

GP WOD:
AMRAP 20 with Partner
One person working at a time
50 Deadlift 185/115#
25 Box Jump Over 20/20″
10 C2B
10 Ring Dips
OP WOD:
AMRAP 20 with Partner
One person working at a time
50 Deadlift 225/175#
25 Box Jump Over 24/20″
10 MUs

Friday 04.03.2015

Schedule Reminder: 6,7 am and Noon Classes only today. We will be closed this evening. There will be no 6 or 7 pm class.

15 minutes for HSPU skill work

GP WOD:
For time:
60 Lateral Bar Hop
30 KB swings 44/28
15 HR Push-ups
30 Jumping alternating lunges
60 Calorie Row
OP WOD:
For time:
60 Cal row
30 KB swings 53/36
15 HSPU
30 Jumping alternating lunges
60 Double unders

Thursday 04.02.2015

Overhead Squat
5-5-5-5-5
ascending
GP WOD:
“Nicole”
20 min AMRAP
400m run
max rep pull-ups
OP WOD:
“Nicole”
20 min AMRAP
400m run
max rep pull-ups

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