Friday, September 4, 2015

WOD Saturday, September 5, 2015

REMINDERS:

  • Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
  • Only 1 WOD on Labor Day Monday at 10am.
PARTNER WOD

5 RFT

75 DUs
Weighted Sprint Down & Back
25 Med Ball Jump Squats (30/20)


BARBELL CLUB WORK

1. SNATCH: GO FOR IT!!!  YOU GET 3 ATTEMPTS AFTER WARM UP TO HIT A HEAVY SINGLE
2. CLEAN AND JERK: SAME AS SNATCH!!!



Thursday, September 3, 2015

WOD Friday, September 4, 2015


WARM-UP

5 KB/DB Snatch
5 KB/DB OHS
5 Long Jumps
5 KB/DB Shoulder 2 Overhead
5 KB Swings

STRENGTH

EMOMx 10min

2 KB/DB Squat Snatch (Each Side)

WOD

20min AMRAP

10 Push Press (115/80)
10 KBS (55/35)
10 Box Jumps (24"/20")


BARBELL CLUB WORK

REST DAY!

Wednesday, September 2, 2015

WOD Thursday, September 3, 2015

REMINDERS:

  • Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

Band Shoulder Opener
5 Hang Squat Cleans
5 Jerk (Push) Backrack
2 BMUs
10 Lat Box Jumps

STRENGTH

E2MOM x 16min

Heavy Complex
Not Max
1 Clean + 1 Hang Squat Clean + 1 F. Squat + 1 Jerk

WOD

10min Cap

5 BMUs
5 Box Jumps (30"/24")
5 Squat Cleans (155/105)


BARBELL CLUB WORK

1. snatch: work up to 70%x1x5 (easy day)
2. clean and jerk: work up to 65%x1+1×5 sets.
3. roll out and work on mobility.



Tuesday, September 1, 2015

WOD Wednesday, September 2, 2015

REMINDERS:

  • Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
WARM-UP

Spiderman Stretch
10 Bar Deadlifts (Slow!)
Floor/ Launch Pocket
3 Wall Walks
10 F. Squats
200m Run

STRENGTH

6x6 Front Squats

WOD

12min Cap

18-12-6

Deadlifts (275/185)
Wall Walks



BARBELL CLUB WORK

1. front squat: 3, 2, 1, 1, 1, 1, 1
2. pwr snatch+snatch: work up to 80% of best snatch. 1+1×5 sets.
3. front squat: 1, 1, 1, 1,
4. pwr clean+clean+jerk: work up to 80% of best clean: 1+1+1 x5 sets
5. good mornings to 45 degrees (same as pulling position at the hang) work up to a med to heavy weight x 3-4 reps x 3-5 sets.
6.  abs-your choice.

Monday, August 31, 2015

WOD Tuesday, September 1, 2015

REMINDERS:

  • Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
WARM-UP

20 DUs
100m Row
10 F. Squats
10 Push-Ups
Leg Swings

STRENGTH

100 DUs
20 Sit-Ups
200m Row

WOD

21min AMRAP

800m Run
F. Squats 30 (95/65)
30 Bar-face Burpees


BARBELL CLUB WORK

1. snatch: work up to 85%x1x5
2. clean and jerk: work up to 85%x1x5
3. good mornings: 3 x 10 to a 45 degree angle.  you pick weight.  light to medium.

Sunday, August 30, 2015

WOD Monday, August 31, 2015

REMINDERS:

  • Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
WARM-UP

Calf Stretch
20 DUs
5 Push Jerks (BR)
5 Push Jerks (FR)
5 Pull-Ups

STRENGTH

100 DUs for time

WOD

15 min cap

10-9-8-7-6-5-4-3-2-1  Jerks (175/125)
2-4-6-8-10-12-14-16-18-20  Pull-Ups


BARBELL CLUB WORK

1. front squat: 3, 2, 1, 1, 1, 1, 1 (work to a medium heavy single)
2. snatch: work up to 80%x1x5 sets
3. clean and jerk: work up to 75%x1x3sets, 80%x1x3 sets.
4. front squat: 1, 1, 1, (work up to a heavy single)
5. 100 sit ups, 50 with weight, 50 without weight.


Friday, August 28, 2015

WOD Saturday, August 29, 2015

REMINDERS:

  • Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
PARTNER WOD

4 Rounds

10 Deadlifts (225/155)
10 TTB
10 KBS (70/55)


BARBELL CLUB WORK

 1. front squat: 3, 2, 1, 1, 1, 1, 1.  work up to a med heavy single.
2.  snatch: work up to 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1, 85%x1, 80%x1
rest 15 min.
3. clean and jerk: 70%x1+1, 75%x1+1, 70%x1+1, 80%x1+1, 75%x1+1, 85%x1+1, 80%x1+1.