Overhead Squat
10-10-10-10
General Program:
100 Thruster 75/45#
Every time you drop the bar 5 pull-ups”
Open Program:
100 Thruster 105/75#
Every time you drop the bar 5 C2B pull-ups
Wednesday 12.03.2014
Tuesday 12.02.2014
Press Week 3
Wendler 1’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM
*On the final set you MUST get MORE THAN 1 rep
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.
GP WOD:
300 single unders
every minute on the minute do 5 kb swings 53/36#
OP WOD:
200 double unders
Every time you miss a rep do 5 kb swings 72/53#
Monday 12.01.2014
Back Squat Week 3
Wendler 1’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM
*On the final set you MUST get MORE THAN 1 rep
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.
GP WOD:
100 Wallballs 20/14#
Every time you drop the ball, 5 burpees
OP WOD:
100 Wallballs 20/14#
Every time you drop the ball, 5 burpees to 6″ target
Congratulations to Coach Dana and Justin on their wedding. It was a beautiful ceremony!
Saturday 11.29.2014
Today follows our normal Saturday schedule. Classes are at 10 and 11 am.
“Fight Gone Bad!”
Three rounds of:
1 min Wall-ball, 20/14#, 10 ft target (Reps)
1 min Sumo deadlift high-pull, 75/53# (Reps)
1 min Box Jump, 20″ box (Reps)
1 min Push-press, 75/ 53# (Reps)
1 min Row (Calories)
1 min Rest
Old school….
Friday 11.28.2014
Bench Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 9% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.
GP WOD
EMOM x 12 (alternating minutes)
10 Ring rows
:40 sec hollow hold
OP WOD
EMOM x 12 (alternating minutes)
10 C2B Pull-ups
:30 sec Handstand hold
Thursday 11.27.2014
Wednesday 11.26.2014
EMOM x 7
1 hang power clean
1 hang squat clean
2 jerks
AHAP with good technique
GP WOD:
3 rounds for time of:
30 Abmat sit-ups
15 thrusters 95/65#
OP WOD:
3 rounds for time of:
30 toes-to-bars
15 Clean and jerk 155/105#
Tuesday 11.25.2014
Strict Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM
Then
10-10-10 @ 50-60%
*On the final set you MUST get MORE THAN 3 reps
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.
GP WOD:
21-15-9
Pull-ups
KB swings 53-36#
OP WOD:
9-7-5
Bar Muscle ups
21-15-9
KB swings 72/53#
Bryan is in charge while I am away. Please take him seriously.
Monday 11.24.2014
Back Squat Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.
GP WOD:
50 Goblet squats 53/36#
50 HR push-ups
50 Goblet Squats
OP WOD:
30 Weighted Pistols 26/18# (alternating)
30 HSPU
30 Weighted Pistols (alternating)
We had a great turn out for our Friendsgiving fest. So many great dishes and desserts. Thank you to everyone who prepared food. A big thanks to JessD and Bryan for organizing. This was our first party in the new space. The first of many!