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Workout Of The Day – 23 October 2014

Lynn on the rower!

Warm-up
Coach’s Choice
 
Strength/Skill
Sumo Deadlift
4×4 (75-80% of 1RM)
*16ft Handstand Walk (16 Wallruns) (15 second holds) after each set of Sumo DL’s
 
Metcon
Teams of 2 (Coaches pick teams!)
2 rounds:
2:00 Air Squats
 *One Partner holds the bottom of a squat
2:00 Deadlifts (185/135) (135/95)
 *One Partner holds a second BB in the hang position
2:00 Hand Release Pushups (Pushups)
 *One Partner does plank hold
2:00 Toes to Bar (knee tucks)
 *One Partner hangs from pull-up bar
 
Score is Max Reps.
*A partner must be in the static hold for the other to accumulate reps.
*Post buddies and scores to Wodify. There is only an RX/Scaled for today’s WOD – be sure to enter correctly.
 
Mobility
Couch Stretch
Banded Hamstring Stretch
OH Distraction (for Lats)

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Workout Of The Day – 22 October 2014

Kristen and crew at the 4:30PM.

Warm-up
500m Row
10 Bridge-ups/Table-tops
5 Skin the cats
10 Burpee Squat Jumps
5 Scap Retractions (hanging from rig)
250m Row
Mobility Super Front Rack (Accumulate 1 minute)

Strength/Skill
Power Clean
1RM
 
Metcon
EMOM x 10
2 Power Cleans (70% of 1RM) + 5 Burpees over the Bar
*Feet must land at the same time on the Burpee.
*If less than 3 months into Cleans, take it from the Hang (halfway up Quads).
 
Mobility
Single Leg Flexion
Bilateral Shoulder Flexion (w/PVC pipe – forehead to box/bench)
Barbell Shoulder Smash
 

Competitors’ Accessory

 
1. Back Squats
    8×4 (across)

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Workout Of The Day – 21 October 2014

Mike D and Sean T duking it out.

Warm-up
500m Row
10 Box Jumps
1 Rope Climb (2 back-to-stands)
10 Box Jumps
10 Push-ups
10 Box Jumps
10 Pull-aparts (red/black bands)

Strength/Skill

A1. DB Bench Press
4×10 (across: moderate weight, make it tough)
*Banded OH Distraction for Lats (:20/side) after each set
 

Metcon
“Annie”

50-40-30-20-10
Double Unders (Singles x 3)
Abmat Sit-ups
 
Mobility
Calf Smash (rig)
Upward-Facing Dog
Bridge-up/Table-top
 
Competitors’ Accessory
 
1. Practice Handstand Walking for 10-15 minutes
*If you don’t have a Handstand, perform 10 Wall Runs with only your toe of your shoes on the wall. Make an effort to get off the wall, even if only a couple of inches. Do this 10 times with a 30 second rest between sets.
 
2. 3 Rds:
10 Double DB Push Press (70/50)
10 Box Jumps (40/30)

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Workout Of The Day – 20 October 2014

As John says “Making old look good”.

Warm-up
Coach’s Choice
OHS Mobility: Anchored T-Spine Smash /
Lateral Opener / OLY Wall Squat 
 
Strength/Skill
Overhead Squats (1 second pause)
3×5 (climbing: 65-75%of 1RM)
 
Metcon
30-20-10-5
Chest-to-Bar Pull-ups (Pull-ups) (Ring Rows)
Thrusters (95/65) (75/55) 
 
Mobility
Banded OH Distraction
Pigeon Stretch
Lax Ball Scaps/Traps
OH Tissue Smash
 
Competitors Accessory
 
Snatch

A. Snatch Grip Push Press, work up to a heavy single 

B. Snatch Balance, work up to a heavy single

C. Snatch, work up to a heavy single
 
Back Squat
3×6 (across)

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Workout Of The Day – 19 October 2014

Mike getting his run in

Warm-up
Coach’s Choice 
 
Strength/Skill
Weighted Pull-Up 
3×5 
*If you can’t do Weighted, Strict will work (Hollow body). 
*If you’re good at Strict perform them in the L-sit hold. 
*If you can’t do Strict, perform 3 sets of 5 Bar or Ring holds. Hold for as long as possible and rest for :20 second between each hold and :60 between each set.
 
Metcon
50 Goblet Squats (24/16) (16/12)
40 Double Unders (120 Singles)
30 KB Walking Lunges (24/16) (16/12)
20 Box Jump Overs (24/20) (20/16) 
10 KB Swings (24/16) (16/12)
400m Run
*Use one KB for the Lunges, holding in the Front Rack position or like a Goblet. 
 
-Rest 3 minutes-
 
Athlete’s Choice
Accumulate 2 min. 
L-sit Hold
Hollow Rock hold
 
Mobility 
Upward-Facing Dog (loosen the core!)
Lax Ball Shoulders
Foam Roll Lats
Couch Stretch

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Workout Of The Day – 18 October 2014

Angela doing her sprints.

Warm-up
500m Run
Burpee Broad Jumps
20 Jumping Squats
5 Wall Walks
20 Push Presses (barbell)
5 Front Squats
End with some 3-position Squat Clean instruction
 
Metcon (30 min. cap, except for those doing the 100s)
Athlete’s Choice
25 / 50 / 100 Rounds
 
1 Strict Handstand Push-up (2 Wall Runs) (2 Strict DB Press)
2 Squat Cleans (135/95) (115/85) (95/65)
3 Burpees
*If newer to cleans, take it from the Hang
*If you’re a competitor and up to the 100s, go for it. Coaches will help to determine your number of rounds. Most will be stay at the 25s. Listen to them! 
*If you’re doing 100s and the class runs over, find some space to finish.
 
Mobility
Coaches Choice (pick 3 from the posters)

cfp

Workout Of The Day – 17 October 2014

Warm-up

Coach’s Choice
Mobility: Anchored T-Spine Smash – 1 min. (prep for torso in the bottom of Squat)
 
Strength/Skill
Sotts Press (un-rack weight, sit in the Squat, and press – palms up!)
5×5 (across: keep it light since these are a new movement)
*Begin w/a PVC pipe or light Barbell.
 
Metcon
5 Rounds:
12 KB Swings (32/24) (24/16)
12 Toes-to-Bar (Knees to Elbows)
200m Run
 
Mobility
Tricep Smash
External Rotation Bias – Shoulders(Lax ball)
Banded Hip Extension
 
Comp. Accessory
1. Hang Squat Snatch
    5×1 (80%)
2. Front Squat
    5×1 (90%)
3. 20 Muscle-Ups for time
   *Rest 90 seconds every time you break.

jackie

Workout Of The Day – 16 October 2014

Jackie and a muscle up!

Warm-up
500m Run
Spiderman
Inch worm
10 Dive-bomber Push-ups
20 Box Step-ups
Mobiilty: Super Front Rack (1 min.)
 
Strength/Skill
Weighted Ring Dips
4×8 (across)
*Hold weight either between feet (dumbbell) OR use the weight belt
*RX+ = Weighted 
RX – Bodyweight Ring Dips
SC – Bar/Bench Dips
 
Metcon
Teams of 2
AMRAP 20:
1 Burpee Box Jump, 1 Calorie Row
2 Burpee Box Jumps, 2 Calorie Row
3 Burpee Box Jumps, 3 Calorie Row
*Box Jumps (24/20) (20/16)
*Relay style: Each partner completes reps before advancing.
 
Mobility
Calf Smash
Lax Ball Pecs/Shoulders
Banded Hamstring Stretch

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Workout Of The Day – 15 October 2014

Brandon on the podium at a Spartan!

Warm-up
Coach’s Choice
 
Strength/Skill
Sumo Deadlift
Build to a Heavy set of 3
 
Metcon
EMOM x 14
Odd: 5 Sumo Deadlifts (70% of 3-rep above) + 15 Air Squats + AMRAP Double Unders (Singles)
Even: Rest
 
Mobility
Banded Hamstring Stretch
Banded OH Distraction
Posterior Chain Floss
 
Comp. Accessory
 
Back Squats
3×3 (across)

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Workout Of The Day – 14 October 2014

Ziomara, Jen and former member Rachel at a Spartan Beast!

Warm-up

Coach’s Choice
 
Strength/Skill

Complex
1 Hang Squat Snatch (above the knee) + 2 OHS

Metcon

800m Run, followed by:
5 Rounds:
12 C2B Pull-ups (Pull-ups) (Ring Rows)
9 Squat Snatches (95/65) (75/55)
6 Strict HSPU (12 Wall Runs) (8 Strict DB Presses), followed by:
800m Run

20 Burpees

Mobility
Triple Bully
Couch Stretch
T-Spine Smash (Foam Roller)
 
Comp. Accessory
4 Rounds NOT for time of:

Max unbroken Muscle ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.


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