WOD Saturday, October 31, 2015

BARBELLS FOR BOOBS

9AM, 9:30AM, and 10AM HEATS

SIGN-UP IN ZEN PLANNER!

WOD Friday, October 30, 2015

REMINDERS:

Barbell for Boobs- 10/31

WARM-UP

Burgener/Skill

5 High Hang Snatch

5 OHS

250m Row

5 Push Press

STRENGTH

EMOM x 6 min

E: 3 Snatch

O: 2 Snatch Push Press

WOD

4 RFT

500m Row

10 OHS (135/95)

OLY

Squat Clean/Jerk

2@60%

1@65%

1@70%

1@70%

1@75%

1@80%

1@85%

1@90%

WOD Thursday, October 29, 2015

REMINDERS:

Barbell for Boobs- 10/31

WARM-UP

Race

STRENGTH

EMOM x 8 min
E: Sprint + 10 Sit-Ups
O: Sprint + 10 Push-Ups

WOD

AMRAP 14 min
5 Jump Squats 
10 Deadlifts (225/155) 
5 Burpees

OLY

Cleans
2@60%
2@65%
2@70%
2@70%
2@75%
2@75%

Clean Pulls
3@60%
3@70%
3@80%
3@90%
3@95%
3@95%

Front Squats
5@60%
4@70%
3@80%
3@80%
3@85%
3@85%
3@85%

WOD Wednesday, October 28, 2015

REMINDERS:

Barbell for Boobs- 10/31

WARM-UP

200m Run
100m Row
10 Hang Cleans
10 Wall Balls
10 Med Ball Cleans

STRENGTH

For Time

400m Run 
250m Row 
400m run

WOD

3RFT:
10 Hang Cleans (135/95)
 * 2 Burpees every time bar drops

25 Wall Balls (20/14)

OLY

Jerks
3@60%
2@65%
2@70%
2@75%
2@80%
2@80%
2@80%

1 Pull+ 1 Clean+ 2 F. Squats
2@60%
1@65%
1@70%
1@75%
1@80%
1@82.5%
1@82.5%

WOD Tuesday, October 27, 2015

REMINDERS:

Barbell for Boobs- 10/31

WARM-UP

10 Snatch (Pocket)

5 Jerk Footwork

5 Front Squats

5 Squat Cleans

400m Run

STRENGTH

20min

3 Front Squats + 1 Jerk

(Work up to a heavy set)

WOD

15min Cap

For Time:

50 Snatches (135/95)

OLY

Snatch

3 @ 60%

3 @ 65%

3 @ 65%

3 @ 70%

3 @ 70%

Back Squat

8@ 73%

8 @ 65%

8 @ 60%

Snatch Push Press

5x3 @ 30%

WOD Monday, October 26, 2015

REMINDERS:

Barbell for Boobs- 10/31

WARM-UP

5 Pull-Ups

5 Dips

5 Squat Cleans

5 Deadlifts

Spiderman Stretch

STRENGTH

EMOM x 5

Max MUs

WOD

21-15-9

"Elizabeth"

Squat Clean (135/95)

Ring Dips

OLY

2 Pulls + 1 Snatch

2 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 82.5%

1 @ 82.5%

Clean/Jerk (Low Blocks)

2 @ 60%

1 @ 65%

1 @ 65%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 85%

WOD Saturday, October 24, 2015

REMINDERS:

Barbell for Boobs- 10/31

PARTNER WOD

5RFT

5 Push Press (135/95)

20/15 Cal

25 Sit-Ups

OLY

Push Press

5 @ 45%

Back Squat

8 @ 65%

8 @ 55%

8 @ 55%

WOD Friday, October 23, 2015

REMINDERS:

Barbell for Boobs- 10/31

WARM-UP

150m Row

5 KBS

10 Wall Touches

5 KB Snatch

Couch Stretch

STRENGTH

5 x 300m Row

1min Rest

WOD

9min AMRAP 

9 KBS (55/35)

9 Burpees

9 KBS

9 Box Jumps (24"/20")

OLY

Squat Snatch

3 @ 60%

2 @ 65%

2 @ 70%

2 @ 75%

EMOM

1 @ 80%

1 @ 80%

1 @ 80%

1 @80%

Squat Clean/Jerk

2 @ 60%

1 @ 65%

1 @ 70%

EMOM 

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

WOD Thursday, October 22, 2015

REMINDERS:

Barbell for Boobs- 10/31

WARM-UP

1 TGU

10 Jumping Lunges

10 Superman/Hollow Rock

10 Air Squats

Cherry Pickers

STRENGTH

EMOM x 10min

1 TGU

WOD

3RFT

5 Body Comp (Air Squat, Push-Up, Sit-Up, Hollow, Tuck Jump)

5 Pull-Ups

10 Lunges (70/55 KB Goblet)

OLY

Snatch

3 @ 60%

3 @ 60%

3 @ 65%

3 @ 65%

2 @ 70%

2 @70%

Front Squat

5 @ 60%

5 @ 70%

3 @ 80%

3 @ 80%

3 @ 80%

3 @ 80%

WOD Wednesday, October 21, 2015

REMINDERS:

Barbell for Boobs- 10/31

WARM-UP

Burgener/Skill

20 DUs

5 Pull-Ups

5 High Hang Squat Snatch

5 OHS

Calf Stretch

STRENGTH

4 Rounds

Min 1: 1 High Hang Squat Snatch

Min 2: 2 Snatch Bal

Min 3: 3 OHS

WOD

10min AMRAP

50 DUs

21 Box Jumps (24"/20")

15 C2B

OLY

Snatch Low Hang

3 @ 60%

3 @ 60%

2 @ 65%

2 @ 65%

2 @ 70%

2 @ 70%

Clean EMOM

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

Goodmorning

4x6 (Bar)

WOD Tuesday, October 20, 2015

REMINDERS:

Barbell for Boobs- 10/31

WARM-UP

10 Cleans

10 Push-Ups

10 Air Squats

10 Deadlifts

200m Run

STRENGTH

E2MOM

4x10 Back Squat (Increasing)

WOD

5 RFT

10 Power Cleans (135/95)

10 Burpees

OLY

Power Cleans

2 @ 60%

2 @ 65%

2 @ 70%

2 @75%

Front Squats

5 @78%

5 @ 78%

5 @ 78%

5@ 78%

WOD Monday, October 19, 2015

REMINDERS:

Barbell for Boobs- 10/31

WARM-UP

10 Wall Balls

5 Box Jumps

10 Snatch

Leg Swings

STRENGTH

Max Lateral Box Jumpovers in 90 sec (no need to stand up on box)

-then-

EMOM x 10

15 Wall Balls

WOD

4RFT

25 Snatch (75/55)

25 Box Jumps

BARBELL CLUB WORK

1. 3 position snatch: 1st rep from floor, 2nd rep from 2″BELOW the knees, 3rd rep from hang.  the 2″ below the knee will be different.  the idea here is to learn to get the knees out of the way and not to being your acceleration too soon.  (65%x1+1+1, 75%x1+1+1, 80%x1+1+1)3   that is 3 waves….work on getting knees out of way on that 2nd rep.

2. snatch speed pulls: (chest upright) 80×3, 85%x3, 90%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down.

3. snatch push press: 5×5  you select the weight.

4. pull ups (strict) 25 total.

5. sit ups 100 or if you have the EVIL WHEEL do 50 of those.

WOD Saturday, October 17, 2015

REMINDERS:

Olympic Lifting Seminar- Today, 10/17 (all day) with Fred Lowe

Barbell for Boobs- 10/31

PARTNER WOD

Teams of 3

3k Row

90 DB/KB Snatches

90 Thrusters (95/65)

BARBELL CLUB WORK

1. snatch: work how you feel today.  normally i do not give 6 workouts in a week but i wanted to get that friday workout in.  i love that workout!  today you might not feel good, but go how you feel.  i would say a perceived exertion of 8 or higher.  no more than 4 singles after warm up.

2. clean and jerk: same as snatch.

WOD Friday, October 16, 2015

REMINDERS:

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

Barbell for Boobs- 10/31


WARM-UP

Pidgeon Stretch

10 Strict Press

5 Hang Snatch

5 Hang Clean

10 Jump Squats

STRENGTH

EMOM x 12min

E: 2 Hang Squat Snatch + 2 Push Press

O: 2 Hang Squat Clean + 2 Push Press

WOD

3 Rounds

15min Cap

25 Air Squats

25 Push-Ups

25 Jump Squats

200m Run

BARBELL CLUB WORK

1. muscle snatch: max, no more than 5 singles

2. snatch pp+ohs: 1+1: use a snatch grip. max.  no more than 5 sets.

3. snatch balance: heavy: no more than 4 singles

4. snatch: work up to a heavy single.

WOD Thursday, October 15, 2015

REMINDERS:

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

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (t-shirt orders due today)

Yoga today at 8:30pm

WARM-UP

10 Banded Squats

10 OHS

10 Squat Snatch

Shoulder Opener

10 Push-Ups

STRENGTH

E2m

4x4 Front Squats (75%)

WOD

For Time

12min Cap

21 Power Snatch

21 Burpees

21 Pull-Ups

15 OHS

15 Burpees

15 Pull-Ups

9 Squat Snatch

9 Burpees

9 Pull-Ups

BARBELL CLUB WORK

1. power snatch+snatch: work up to (70%x1+1, 75%x1+1, 80%x1+1)3

2. power clean+clean: same as snatch

3. snatch balance: work up to a weight that is heavier than your snatch if you can.  no more than 5 singles.

4. front squat: 1, 1, 1, 1…….heavy!!!  after all this work it may not be heavy as in % of 1 rm.  BUT HEAVY!

WOD Wednesday, October 14, 2015

REMINDERS:

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

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)

Active Recovery today w/ Dr. Joe at 12 noon

WARM-UP

10 Snatch

5 Pull-Ups

5 Wall Balls

5 Cleans

200m Run

WOD

"Tabata"

8 Rounds: 20 (On)/10 (Off)

1) Wall Balls

2) TTB

3) Cal Row

4) Power Cleans (135/95)

POST

For Time

10 Snatches (135/95)

10 Pull-Ups

200m Run

BARBELL CLUB WORK

REST DAY!

WOD Tuesday, October 13, 2015

REMINDERS:

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

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)

Yoga today at 10:30am

WARM-UP

2 Stones

5 Pull-Ups

5 Front Squats

10 Long Jumps

5 Squat Cleans

STRENGTH

EMOM x 10m

E: 3 Stones or 3 Tires

O: 20/15 Cal Row

WOD

3RFT

20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Lunges

BARBELL CLUB WORK

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

2. snatch: work up to 75%x1, 80%x1x2, 85%x1x3

3. clean and jerk: same as snatch.

4. front squat: 1, 1, 1

5. 50 sit ups.

WOD Monday, October 12, 2015

REMINDERS:

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

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)

WARM-UP

5 Snatch

5 Snatch Bal

20 DUs

10 Air Squats

5 Burpee Pull-Ups

STRENGTH

EMOM x 12min

O: Power Snatch + Snatch Balance

E: 3 Position Snatch

WOD

20min Cap

100 DUs

5 Pull-Ups, 10 Push-Ups, 15 Squats

80 DUs

5 Pull-Ups, 10 Push-Ups, 15 Squats

60 DUs

5 Pull-Ups, 10 Push-Ups, 15 Squats

40 DUs

5 Pull-Ups, 10 Push-Ups, 15 Squats

20 DUs

BARBELL CLUB WORK

REST DAY!

WOD Saturday, October 10, 2015

REMINDERS:

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

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)

PARTNER WOD

Teams of 3

10 RFT

10 HSPU

10 Deadlifts (135/95)

10 Thrusters

10 TTB

BARBELL CLUB WORK

1. snatch: work how you feel today.  normally i do not give 6 workouts in a week but i wanted to get that friday workout in.  i love that workout!  today you might not feel good, but go how you feel.  i would say a perceived exertion of 8 or higher.  no more than 4 singles after warm up.

2. clean and jerk: same as snatch.

WOD Friday, October 09, 2015

REMINDERS:

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

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)

WARM-UP

Hamstring Swing

10 Front Squats

5 Box Jumps

10 Deadlifts

Calf Stretch

STRENGTH

6x2 Front Squats

15sec Hold

WOD

11min Cap

21-15-9

Deadlifts (275/185)

Box Jumps (30"/24")

BARBELL CLUB WORK

1. muscle snatch: max, no more than 5 singles

2. snatch pp+ohs: 1+1: use a snatch grip. max.  no more than 5 sets.

3. snatch balance: heavy: no more than 4 singles

4. snatch: work up to a heavy single.

WOD Thursday, October 08, 2015

REMINDERS:

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

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)

Yoga with Nicole today at 8:30pm

WARM-UP

5 Hip 2 Bar

5 Push Press

5 Squat Cleans

Spiderman Stretch

5 Med Ball Cleans

STRENGTH

EMOM x 7min

5 Snatch

Grip Push Press

WOD

2min AMRAP

2 Squat Clean

2 Push Jerk

-2min Rest-

3min AMRAP

3 Squat Clean

3 Push Jerk

-1min Rest-

1min Max MU/BMU/PU/RR

BARBELL CLUB WORK

1. power snatch+snatch: work up to (70%x1+1, 75%x1+1, 80%x1+1)3

2. power clean+clean: same as snatch

3. snatch balance: work up to a weight that is heavier than your snatch if you can.  no more than 5 singles.

4. front squat: 1, 1, 1, 1…….heavy!!!  after all this work it may not be heavy as in % of 1 rm.  BUT HEAVY!

WOD Wednesday, October 07, 2015

REMINDERS:

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

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)

Active Recovery with Dr. Joe today at 12 noon

WARM-UP

Pidgeon Stretch

5 Snatch

5 Back Squat

10 Box Jumps

200m Row

STRENGTH

5 Rounds

Every 90sec

1 Snatch + 5 Back Squats

WOD

3RFT

12min Cap

500m Row

12 Burpees

21 Box Jumps

BARBELL CLUB WORK

Rest Day!

WOD Tuesday, October 06, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Barbell For Boobs- 10/31 A $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)
• Yoga today at 10:30am

WARM-UP

200m Run

3 Snatch (Floor)

3 Snatch (Pocket)

3 Snatch (Launch)

5 Cleans

STRENGTH

E 90 sec x 5 Rounds

3 Position Snatch

WOD

21-15-9-15-21

Cleans (135/95)

Push-Ups

BARBELL CLUB WORK

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

2. snatch: work up to 75%x1, 80%x1x2, 85%x1x3

3. clean and jerk: same as snatch.

4. front squat: 1, 1, 1

5. 50 sit ups.

WOD Monday, October 05, 2015

REMINDERS:

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

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)

WARM-UP

5 Hang Cleans

5 Snatch

5 OHS

200m Run

STRENGTH

EMOM x 12m

1: 3 Deadlifts

2: 3 Hang Cleans

3: 3 Front Squats

WOD

4 Rounds

9min Cap

100m Run

10 1 Arm Snatch (70/50)

BARBELL CLUB WORK

1. snatch: work up to 80%x1 x 5 sets.

2. clean and jerk: work up to 80%x1x5 sets.

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

4. 100 sit ups