Thursday 9/29

We are still closed today. Keep checking here and on the facebook group. we are planning on opening as soon as possible.
Regular workout posted below, but here is an home workout.
5 Rounds
10 Push ups
10 Burpees
20 Squats
rx plus is 20 alt pistols per round



Warm Up 400m Run

5 Strict Pull Ups

1 Rope Climb (Rope Pull) 200m Run

5 Strict Pull Ups

1 Rope Climb (Rope Pull)

ROPE CLIMB TIPS

>> Seated / Learning Feet Grab the rope

Make an X with shins

wrap the feet and make the pinky toes touch

SAVE YOUR ARMS! Lean bar, bring knees HIGH/ to the chest in “pull”, when standing extended hip to the rope.

:15 Barbell Review

5 Snatch Grip High Pull (Pow. Pos.) 5 Power Position Snatch

5 Hang Snatch

*Work up to WOD weight*

:25 WOD

On a 26 min running clock:

AMRAP 16 Minutes, alternating rounds with a partner:

10/7 Calorie Air Bike 1 Rope Climb

10 Hang Power Snatches 100/70lbs then,

From 16:00-26:00

Find a 1RM Snatch

Tips:

Hang Power Snatch: Should not exceed 2 sets in any round, ideally 1 set Rope Climb: Should not exceed :20 to climb the rope.

Bike: ~ :45 to complete

:55 Cool Down
Double Flat needle
Seal

Wednesday 9/28
WE ARE CLOSED. We will open ASAP.

check back for details. we are planning on opening friday mid morning for a couple hours, then closing up at 11 and getting ready to host the friday night throwdown.

If you have equipment at home i will leave this posted.

Warm Up 2 Rounds

10 Cal Ski

10 Burpees

10 Air Squats

:10 Empty Barbell Review w/ Coach 5 Front Squats

5 Pow Pos Clean High Pull 5 Power Position Clean

5 Hang Clean

5 Squat Clean

:15 Strength:

Every :30 for 10:00 (20 reps)

1 Squat Clean

Sets 1-5: all performed with a Tempo Pull

Sets 6-16: build to a heavy but perfect clean (no tempo pull)

Sets 17-20: reduce weight and finish with 4 perfect reps

:35 WOD:

For Time 30-20-10

Calorie Row (at home workout sub burpees)

Front Squat 135/95lbs (at home workout sub squats with some kind of weight.. a bag of dog food? anything you can find will work)

*50′ HS Walk after each set (3 total)

Target Score- Sub 14 Min

TIPS:

Front Squat: Should not exceed 3 sets

Row: Should not exceed 2:00/1:30/1:00 to complete. HSW: Scaled to 3-4 Wall Walks

***row equivalents

Run (road): 300-250-200m Ski: 1:1 (proficient skiers)

:55 Cool Down:
Childs Pose
Pigeon

Warm Up:

200m Row

6 Box Step Ups 200m Row

6 Box Step Ups 200m Row

Stright in to Skill >>>>>>

:10 Skill:

Coach led warm up

Ring Dip

• 10 Push Ups
• 2x :10 Ring Support Hold

• 3-5 Ring Dip Negatives
• 1 set of Ring Dips

HSPU (Wall, Box or DB Strict Press)

• :20 HS Hold
• 3-5 HSPU Negatives
• 3-5 HSPU

:30 WOD:

“The Grind Side”

AMRAP 16 Minutes, climbing the ladder

2 HSPU (Wall, Box or DB Strict Press)

8 Box Jump Overs 24/20″

2 Ring Dips (Banded, Push Ups)

8 Box Jump Overs 24/20″

Add 2 reps to both the HSPU and Ring Dips each round. Box jump overs do not change in reps.

:55 Cool Down: Thread the Needle Couch

Monday 9/26

Warm Up:

2 Steady Rounds 100m Run

20 Russian KB Swings 53/35lbs 6 Strict Chest to Bar Pull Ups

:10 Review:

Coach Lead (empty barbell)

10 Shin to Knee Deadlift 10 Knee to Hips Deadlift 10 Deadlift from the Shin

:15 Strength:

1RM Deadlift

* High rep and light weight to start to warm up

the body’s tissues and practice the motor pattern before reducing reps and getting heavy.

:45 WOD

Choose one of the following and perform as an E2MOM Capacity building session.

Every 2 Minutes for 5 Sets, perform 1 smooth set of:

• Strict Banded Pull Ups (10-15 reps)
• Push Ups (10-25 reps)
• Ab mat or GHD Sit Ups (10-25 reps)
• 1:00 Weakest Machine

:55 Cool Down
Figure Four
Lizard

warm up-
Coaches choice

Partners split how you want

Wod 1
12 Minutes
10 sand bag cleans
15 push ups Push ups
16 toes to bar

Rest 5

Wod 2-10 minutes
18 cleans 155/105
16 burpees over your bar
14 pull ups

Rest 5

Wod 3
7 Minutes or both partners to find 1 rep max of this complex
Clean
Front squat
Hang clean
Front squat