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.

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.

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.

WOD Friday, August 28, 2015

REMINDERS:

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

WARM-UP

5 Pull-Ups

5 Lat Box Jumps

5 Cleans

200m Run

STRENGTH

For Time

15-10-5 Pull-Ups

30-20-10 Box Jumps

WOD

4 RFT

10min cap

5 Cleans (135/95)

200m Run

BARBELL CLUB WORK

REST DAY!!!

WOD Thursday, August 27, 2015

REMINDERS:

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

WARM-UP

10 Air Squats

10 OHS

5 Snatches

10 Cal Row

Shoulder Opener

STRENGTH

6x6 Back Squats

WOD

For Time

11min Cap

25 OHS (135/95)

75 DUs

25 Cal Row

75 DUs

25 OHS

BARBELL CLUB WORK

1. back squat: work up to 75% x 3 reps x 10 sets

2. front squats: work up to %80×3 reps x 3 sets. (do 5 box jumps at good height after each set of back squat)

3. good mornings to 45 degree angle (same as hang) x 10 reps x 3 sets; u choose weight on back.

4. ab work: anything you want to do.

WOD Wednesday, August 26, 2015

REMINDERS:

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

WARM-UP

10 Front Squats

10 Push-Ups

10 Arm Haulers

10 Dips

Pidgeon Stretch

STRENGTH

8x4 Front Squat

WOD
9 min cap

10-8-6-4-2 HSPU

5-4-3-2-1 MUs

BARBELL CLUB WORK

1. barski cleans:  (all cleans are from the hang and no straps are allowed). you will perform 3 reps for each set. work up to 70%x3 reps x 5 sets.

2. clean pulls: work up to 90%x3, 95%x3, 100%x2, 105%x1.  straps are allowed.

3. front squat+jerk: 3+1 x 5 sets.  work up to a perceived exertion of a 7-8…..not much more than that.

4. hanging leg raise: 50 reps, or toes to bar or 25+25.

WOD Tuesday, August 25, 2015

REMINDERS:

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

WARM-UP

5 Snatch

5 Clean

5 Deadlifts

2 MUs

Jog D&B

STRENGTH

EMOM x 10min

E: 1 KB Snatch + 1 S2O

O: 10 Sit-Ups

WOD

"Doozer's Make It or Break It"

21 min cap

11 MUs

12 Rounds:

1 Snatch

2 Cleans

1 Shoulder 2 Overhead

2 Deadlifts

(Body Weight)

Finish: Sprint Down & Back

BARBELL CLUB WORK

1. front squat: work up to 75% x 3 reps x 10 sets

2. back squats: work up to %80×3 reps x 3 sets. (do 5 box jumps at good height after each set of back squat)

3. back extensions x 10 reps x 3 sets use weight on back.

WOD Monday, August 24, 2015

REMINDERS:

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

 WARM-UP

5 Hang Power Snatch

5 Down & Finish

5 D&F High Elbow

20 DUs

PVC Circle

STRENGTH

EMOM x 8min

2 Hang Power Snatch

WOD

3min AMRAP (135/95)

3 Snatch

20 DUs

Rest 3min

4min AMRAP (115/80)

4 Snatch

20 DUs

Rest 4min

5min AMRAP

5 Snatch (95/65)

20 DUs

BARBELL CLUB WORK

1. BARSKI SNATCH:  (all snatches are from the hang and no straps are allowed). you will perform 3 reps for each set. work up to 70%x3 reps x 5 sets.

2. snatch pulls: work up to 90%x3, 95%x3, 100%x2, 105%x1.  straps are allowed.

3. snatch balance no dip: work up to a heavy single.  this will  not be very much weight.  get to the heavy single in 3 sets after a warm up.  then…..snatch balance with a dip: get to a heavier single than first exercise in 3 sets.

4.  50 total evil wheels!!  if you do not have an evil wheel put a 5 lb plate on any bar.  put knees on ab mat…roll bar out to a complete position and touch nose or forehead on floor….pause 2 sec…..return to kneeling position.   (this is really evil)

WOD Saturday, August 22, 2015

REMINDERS:

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

PARTNER WOD

1 mile Run

-then-

6 RFT

10 Front Squats (135/95)

10 C2B

10 KBS (70/55)

BARBELL CLUB WORK

1. snatch: work up to a max in 3 sets after your warm up.  just like in a contest, warm up, then you get the 3 sets to get a max.

 rest 15 min

2. clean and jerk: same as snatch!

WOD Friday, August 21, 2015

REMINDERS:

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

WARM-UP

Hip Opener

Spiderman

5 Hang Squat Cleans

5 Front Squats

5 Box Jumps

STRENGTH

EMOM x 8min

1 Squat Clean (75-80%)

WOD

5 RFT

10 Burpee Box Jumps

100m Run

BARBELL CLUB WORK

REST DAY

WOD Thursday, August 20, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night TONIGHT- 8/20 @ 7:30pm

WARM-UP

Snatch & Clean Burgener (Bar)

5 Pull-Ups

5 Dips

20 DUs

5 OHS & 5 Front Squats

STRENGTH

EMOM x 10min

O: Power Snatch + Hang Snatch + Squat Snatch

E: Power Clean + Hang Squat Clean + Squat Clean 

(same weight)

WOD

4 RFT

400m Run

4 MUs

40 DUs

BARBELL CLUB WORK

1. back squats: 72%x3 x 10

2. front squats: 75%x3x3 (between each set perform 5 box jumps and a moderate height.  not easy, not max.

3. good mornings: 3 x 10 using weight down to a 45 degree angle (same angle as the launch position or mid thigh on the pulls)…..on the last rep #10 explode from that launch/mid thigh position.

4. ab rollers:  take a barbell load 2.5 or 5 kg on each side.  kneel and push bar away from you as far as possible….then roll back to the starting position.  if you can do these without kneeling you are a he-man, or a she-woman!!!  at 68 i did one.  i always kneel on a ab mat to get the reps in. do 3 sets x 10 reps.

WOD Wednesday, August 19, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night Tomorrow, 8/20 @ 7:30pm
• Dr. Joe's Active Recovery Class- Today at 12 noon

WARM-UP

5 Med Ball Cleans

5 KBS

5 Goblet Squats

5 Jump Squats

Hip Opener

STRENGTH

8x4 Back Squats (75%)

WOD

3 RFT

25 Wall Balls (30/20)

25 KBS (70/55)

BARBELL CLUB WORK

1. 2 position cleans+1 jerk:  1 st rep is from the floor this wk and 2nd rep is from the mid thigh hang (launch) work up to 70% x1+1+1 x 2 sets. 75% x1+1+1 x 3 sets. rest 90 sec between sets.  make sure you are hitting the same mid thigh position from the floor.  critical!!!  after the hang clean do a split jerk.

2.positional clean pulls: set up with bar, lift bar 2 ” off ground, then at middle of knee, then 2-3″ above the knees, then to the down position, then stand.  hold each position 2-3 sec.  feel the squeeze and feel the hamstrings activate.  on the way down retrace your positions and holding them for 2-3 sec.  use 80%x1, 85%x1x2

3. rack jerk behind neck: i love this exercise for confidence.  work on footwork.  one does not have to worry about face.  concentrate on straight dip and straight drive.  work up to a heavy single in no more than 6 reps.

4. 100 sit ups

WOD Tuesday, August 18, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

5 Snatch Bal

5 OHS

200m Row

5 Thrusters

5 Pull-Ups

STRENGTH

EMOM x 6min

From rack 1 Snatch Bal + 3 OHS

WOD

1000m Row

40 Pull-Ups

30 Thrusters (95/65)

20 Lat Burpee Bar Hop

BARBELL CLUB WORK 

1. front squat: work up to 70% x 3 reps x 10 sets…..PERFORM 1 SET EVERY 90 SEC.

2. back squats: work up to 75%x3 reps x 3 sets. PERFORM 1 SET EVERY 60 SEC.

3. box jumps: 25 total on a box adjust to you your level.  i want this to be med to hard….as it should be after the squats. but do not let your ego get in the way. if 21″ is too tough go down….but if it is too easy, go higher.

4. back extensions x 10 reps x 3 sets use weight on back.

5. sit ups with weight behind head.  have someone hold heels.  3 x 10 reps.  get that stomach strong.

WOD Monday, August 17, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

5 Kip Swings

5 Lateral Box Jumps

10 Air Squats

5 Snatch

200m Run

STRENGTH

For Time

7min Cap

7-6-5-4-3-1 Pull-Ups

14-12-10-8-6-2 Box Jumps

WOD

8min AMRAP

3-6-9-12-15...

Snatch (135/95)

Back Squat

BARBELL CLUB WORK

1. 2 position snatch:  1 st rep is from the floor this wk and 2nd rep is from the mid thigh hang (launch) work up to 70% x1+1 x 2 sets. 75% x1+1 x 3 sets. rest 90 sec between sets.  make sure you are hitting the same mid thigh position from the floor.  critical!!!

2.positional snatch pulls: set up with bar, lift bar 2 ” off ground, then at middle of knee, then 2-3″ above the knees, then to the down position, then stand.  hold each position 2-3 sec.  feel the squeeze and feel the hamstrings activate.  on the way down retrace your positions and holding them for 2-3 sec.  use 80%x1, 85%x1x2

3. snatch push press + ohs +sotts press.  this is a tough exercise and one cannot use % of max.  do 1 snatch pp+1 ohs+2 sotts presses.  you select the weight.  perform 5 sets trying to increase weight but with good form.

4. 100 sit ups

WOD Saturday, August 15, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

PARTNER WOD

"My Way"

1 person @ a time

28 min AMRAP

1 Squat Snatch

2 Squat Clean & Jerk

3 Deadlifts

300m Run

Weight average team

Body weight 

BARBELL CLUB WORK

1. joe mills snatch on minute: 60%x1x5 (read 1 snatch every min for 5 min.  then 70%x1x5 (read every min on the min for 5 min).  then 75%x1x5 on the minute just like above.  then: take as much time between sets for 4 more reps…go to a heavy single.

rest 15 minutes

2. clean and jerk: same as snatch above.

3. sit ups x 100

4. 25 strict pull ups

WOD Friday, August 14, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

Stretching

10 Wall Balls

10 Deadlifts

10 Push Press

200m Run

STRENGTH

30 min

5-3-3-1-1-1-1 (Every 2 min lift)

1 RM Deadlift

WOD

15 min

"Karen"

*Run on drop

BARBELL CLUB WORK

REST DAY!

WOD Thursday, August 13, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

High Knee/ Butt Kicker

5 Front Squats

5 Cleans

Sprint Down & Back

5 Push Jerks

STRENGTH

10x3 Front Squat (Heavy)

WOD

10-8-6-4-2

Clean and Jerk (135/95)

Run Down- 10 Squats- Run Back (Between each round)

BARBELL CLUB WORK

1. back squats: 65%x3 x 10

2. front squats: 75%x3x3 (between each set perform 5 box jumps and a moderate height.  not easy, not max.

3. good mornings: 3 x 10 using weight down to a 45 degree angle (same angle as the launch position or mid thigh on the pulls)…..on the last rep #10 explode from that launch/mid thigh position.

4. ab rollers:  take a barbell load 2.5 or 5 kg on each side.  kneel and push bar away from you as far as possible….then roll back to the starting position.  if you can do these without kneeling you are a he-man, or a she-woman!!!  at 68 i did one.  i always kneel on a ab mat to get the reps in. do 3 sets x 10 reps.

WOD Wednesday, August 12, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

Burgener/Skill

Calf Stretch

Hamstring Swing

20 DUs

5 Snatch

5 Heaving Snatch Bar

STRENGTH

E2MOMx16min

1 Snatch Grip Push Press (BR)

1 Snatch Grip Push Jerk (BR)

1 Snatch Bal

1 Hang Squat Snatch

WOD

15 Power Snatch (155/105)

100 DUs

12 Power Snatch

100 DUs

9 Power Snatch

100 DUs

6 Power Snatch

BARBELL CLUB WORK

1. 2 clean pulls + 1 clean: work up to 80% x 2+1×5 sets.

2. clean pulls off 2″block: 90%x3, 95%x3……take block away and do 100%x3.  (always use straps on these exercises)

3. rack jerks behind neck: establish a heavy single in 5 sets.  take as much rest between sets as needed.

4. db bench press palms facing each other.  have someone hand you the db: 5 total sets and a total of 30 reps.  establish the weight that will allow you to do that.  no more than 6 reps in each set.

WOD Tuesday, August 11, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

5 Cleans

5 Front Squats

5 Push Jerks (BR)

5 Back Squats

5 K2E

STRENGTH

E2MOM x 12min

1 Bear Complex (Increasing & Heavy)

(Power Clean + Front Squat + Push Press + Back Squat + Push Press)

WOD

5 RFT

3 HSPU

6 TTB

12 Air Squats

18 Cal Row

BARBELL CLUB WORK

1. front squat: work up to 65% x 3 reps x 10 sets

2. back squats: work up to 75%x3 reps x 3 sets.

3. back extensions x 10 reps x 3 sets use weight on back.

4. sit ups with weight behind head.  have someone hold heels.  3 x 10 reps.  get that stomach strong.

WOD Monday, August 10, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

Hip Opener

10 Front Squats

200m Run

5 Pull-Ups

Leg Swings

STRENGTH

6x6 Front Squat

WOD

20min AMRAP

400m Run

10 Burpee Pull-Ups

BARBELL CLUB WORK

1. 3 pos snatch+snatch pull:  first do 1 snatch pull from floor for position.  making sure to hit the proper mid thigh(launch position) then snatch x 1, mid thigh (launch x 1) high hang x 1.  this is tough…the high hang will be the killer.  so maintain proper form.  your weight will be lighter than normal.  work up to 50% x 1+1+1+1, 55% x 1+1+1+1, 60%x1+1+1+1.  the key here is to make the floor snatch look just like the snatch pull.

2. snatch deadlifts off 2″block: work up to 90%x3, 95%x3, then next set stay off blocks and pull 100%x3.

3. snatch pp+snatch drops. (first snatch push press the wt. then from the bar overhead drop into an overhead squat. 1+1 x 5 sets, you select the weight.

WOD Saturday, August 08, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

PARTNER WOD

800m Run

5RFT

9 Squat Snatch

5 HSPU

-then-

800m Run

20 Burpees

BARBELL CLUB WORK

1. SNATCH: WARM UP….ESTABLISH YOUR 1 REP MAX IN 3 TRIES.

2. CLEAN AND JERK: SAME AS SNATCH.

3. TOES TO BAR: 50 REPS

WOD Friday, August 07, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

Banded Shoulder

5 KB Snatch

5 Dips

2 Stone 2 Lap

STRENGTH

EMOM x10min

1 KB Snatch

1 KB OHS

WOD

20min AMRAP

10- 1 Arm OHS KB (65/45)

1- 100m Stone Carry or Keg (Drop = 5 Burpees)

2 Bar MUs

BARBELL CLUB WORK

REST DAY!

WOD Thursday, August 06, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

Calf Stretch

Split Jerk Footwork

10 Strict Press

10 Long Jump

200m Run

STRENGTH

E2MOM x 12min

Push Jerk (BR) + Split (FR)

(Increasing)

WOD

3RFT

16min Cap

500m Row

30 Box Jumps

20 Push Press (115/80)

BARBELL CLUB WORK

1. snatch: work up to (60%x1, 70%x1, 80%x1)2

2. clean and jerk: same as snatch

3. front squat: 3, 2, 1, 1, 1, 1, 1

4. back squat: 1, 1, 1