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Workout Of The Day – 27 May 2015

As of 5/25 there will be no more 8pm class and no 3:30pm weekend classes. Starting June 1st there will be no more 5pm classes.

Warm-up
Coach’s Choice

Weightlifting Wednesday
“The Crane”
Teams of 3
AMRAP 7 Back Squat
50 Reps (135/95) (115/80) (95/65)
50 Reps (185/135) (135/95) (115/80)
Max Reps (225/155) (185/135) (135/95)
-3 Minute Rest-
AMRAP 7 Strict Press
50 Reps (95/65) (75/55) (65/45)
50 Reps (115/80) (95/65) (75/55)
Max Reps (135/95) (115/80) (95/65)
-3 Minute Rest-
AMRAP 7 Deadlifts
50 Reps (185/135) (135/95) (115/80
50 Reps (225/155) (185/135) (135/95)
Max Reps (275/185) (225/155) (185/135

Mobility
Couch Stretch – 2 min/side
Banded Hamstring Stretch – 1 min/side
Posterior Chain Floss – 30 reps/side
OH Banded Distraction – 2 min/side
Bilateral Internal Rotation – accumulate 1 minute (grab a partner)


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Workout Of The Day – 26 May 2015

Photo Credit: Elio Khawam

Warm-up
Coach’s Choice

Metcon
“Cobra Kai”
AMRAP 3
6 Front Squat (155/105) (135/95) (115/80)
6 Burpees Over the Bar
-Rest 1 Minute-
AMRAP 3
Double Unders (Singles)
-Rest 1 Minute-
AMRAP 3
6 Front Squat (135/95) (115/80) (95/65)
6 Burpees Over the Bar

Midline Cashout
Accumulate 2 minutes in an L-sit or Hollow Rock Hold
40 Strict Toes to Bar (60 Strict Knee Tucks)

Mobility
Oly Wall Squat – 2 minutes
Couch Stretch – 2 min/side
Lateral Opener – 2 min/side
Foam Roll Calf Smash – 2 minutes

Competitor Accessory
1. Snatch
7 sets of the following complex (climbing to your heaviest Single):
Pocket High Pull + Hang High Pull + Hang Squat Snatch
Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

2. Gymnastics Conditioning
1.2.3.4.5.6.7.8.9.10 unbroken C2B for time. If you break a set you must redo that set before moving on.


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Workout Of The Day – 25 May 2015

Classes today will be at 9am, 10am, and 12pm.

Warm-up
Coach’s Choice

Memorial Day “Murph”
1 Mile Run (800m Run)
100 Pull-ups (100 Jumping Pull-ups/Ring Rows)
200 Push-ups
300 Air Squats
1 Mile Run (800m Run)
*Split reps as desired

Mobility
Couch Stretch – 2 min/side
Lateral Opener – 2 min/side
Accumulate 2 minutes in a Static Hang on the rig.

Competitor Accessory
1. Clean and Jerk
7×3 quick singles, climbing – rest 2 mins between sets.


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Workout Of The Day – 24 May 2015

Congrats to Coach Dave for getting First Place in his Weightlifting Meet this weekend in the 69kg weight class.

Warm-up
Coach’s Choice

Strength
“Lifting”
2 Back Squats on the Minute for 10 Minutes

Cashout
TABATA
Push-Up
Sit-Up
Air Squat
*Record your lowest score for each movement

Mobility
Lateral Opener – 2 min/side
Pigeon Stretch – 1 min/side
Foam Roll Legs – 2 min/side


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Workout Of The Day – 23 May 2015

Memorial Day “Murph” 5/25. Class Schedule will be 9am, 10am, 12pm.

Warm-up
Coach’s Choice

Metcon
“Wax On Wax Off”
AMRAP 25
Teams of 3
3k Row Buy-In
-in remaining time-
50 Hang Power Snatch (75/55) (55/35)
50 Thrusters (75/55) (55/35)
50 Sumo Deadlift High-Pulls (75/55) (55/35)
*1 Athlete works at a time, split reps as desired

Mobility
Foam Roll Lats – 2 min/side
Triple Bully – 1 min/side
Lax Ball Shoulders/Scaps
Couch Stretch – 2 min/side

Competitor Accessory
Strength
10 RM TnG Squat Clean


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Workout Of The Day – 22 May 2015

Memorial Day “Murph” 5/25. Class Schedule will be 9am, 10am, 12pm.

Warm-up
Coach’s Choice

Metcon (35 minute cap)
“Filthy Fifty”
For time:
50 Box Jumps (24/20) (20/16)
50 Jumping Pull-Ups (Ring Rows)
50 Kettlebell Swings (16/12)
50 Walking Lunge steps
50 Toes to Bar (Knee Tucks)
50 Push Press (45/35)
50 Supermans
50 Wallballs (20/14) (14/10)
50 Burpees
50 Double Unders (100 Singles)

Mobility
Calf Smash – 1 min/side
Lateral Opener – 1 min/side
Foam Roll Legs/Lats
OH Banded Distraction – 2 min/side

Competitor Accessory
1. Snatch
3×3 at 75%
2×2 at 80%
1×1 at 85%
2×2 at 80%
3×3 at 75%
unlimited rest between sets

2. Strength
5×10 Back Squat (climbing)


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Workout Of The Day – 21 May 2015

Start them young! Young Wes Beatty practicing his false grip.

Today is Buddy Day. Feel free to bring in a friend to any class today.

Warm-up
Coach’s Choice

Metcon
“Bonzai”
On The 3 Minute x 7 Rounds
7 Deadlift (245/165) (205/145) (155/105)
40 Double Unders (60 Singles)
200 Meter Run
*Scaling option – 5 Rounds

Midline Cashout
50 Sit-ups for Time

Mobility
Upward-Facing Dog – 1 minute
Pigeon Stretch – 2 minutes
Calf Stretch and Calf Smash on Foam Roller – 2 minutes
Couch Stretch – 2 minutes


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Workout Of The Day – 20 May 2015

Warm-up
Coach’s Choice

Weightlifting Wednesday
Build to a set of 3 Heavy Pause Front Squats
*2 Second pause at the bottom
*Those following Comp. Accessory – Build to a Heavy Single, due to the high volume of Squats the last few days.

Cash Out
3 x AMRAP 2
20 V-UPS + 20 Supermans
Time remaining max Front Squats (155/105)(115/80) (95/65)
*Rest 1 Minute Between Rounds

Mobility
Oly Wall Squat – Accumulate 90 seconds
Couch Stretch – 90 seconds/side
Banded Hamstring Stretch – 1 min/side

Competitor Accessory
1. Clean and Jerk Complex
work up to a heavy set of: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

2. Strength
Work up to a heavy Pause Front Squat – hold the bottom for 3 seconds on each rep.


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Workout Of The Day – 19 May 2015

Warm-up
Coach’s Choice

Metcon
“Helen”
3 rounds
400m Run
21 Kettlebell Swings (24/16) (16/12)
12 Pull-Ups (20 Jumping Pull-ups) (12 Ring Rows)

Midline Hold
Accumulate 2 minutes in an L-Sit or Hollow Rock Hold

Mobility
Calf Smash – 2 min/side
OH Banded Distraction – 2 min/side
Banded Hip Extension – 1 min/side

Competitor Accessory
1. Clean
A. 2×2 Squat Clean at 85%
B. 2×1 Halting Dead Clean at 85%, pause for 2 seconds above the knee

2. Strength
3×3 Front Squat


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Workout Of The Day – 18 May 2015

Warm-up
Coach’s Choice

Metcon
“Bode”
5 Rounds:
11 Handstand Push-Ups (4 Wall Climbs)
12 Power Snatches (95/65) (75/55) (65/45)
*Scaled – take Snatches from the Hang position

Midline Cashout
EMOM x 10
Even: 10 Toes to Bar (Knee Tucks)
Odd: 20 Russian Twists (45/25/15)

Mobility
Lax Ball Shoulders – 2 min/side
Banded Hip Extension – 1 min/side
Triple Bully – 1 min/side

Competitor Accessory
Snatch
2×3 at 75%
3×2 at 80%
1×1 at 85%

2. Strength
3×3 Back Squat


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