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Workout Of The Day – 18 December 2014

Bring a buddy today!

Warm-up
Coach’s Choice (dynamic + a short game)

Strength/Skill
EMOM x 5
5 Strict C2B Pull-ups / Strict Pull-ups / Negatives / Ring Rows + 7 KB Sit-ups (24/16) (16/12)
*You can position your feet beneath 2 DBs to stay anchored. Hold 1 KB on chest and sit-up as far as possible.

Metcon
“Buddy Crawl”
Teams of 2:
30-20-10
KB Swings (24/16) (16/12)
Box Jumps (24/20) (20/16)
OH Walking Lunges (45/25) (25/10)
*One partner works while the other rests
*Partners must perform a 50ft. Straight-legged Bear Crawl after each round (30, 20, and 10) as a team.

Mobility
Calf Smash (Foam Roller)
Banded Hamstring Stretch
Banded OH Distraction


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Workout Of The Day – 17 December 2014

This Thursday will be “Bring A Buddy” day. It will be available to all classes throughout the day.

Warm-up
Coach’s Choice

Strength/Skill
Complex
1 Snatch Balance + 2 OHS
Build to a heavy Single

Metcon
“Star Lord”
AMRAP 20
200 Double Unders
100 Air Squats
80 Burpees
60 Wall Balls (20/14) (14/10)
40 Toes to Bar (knee tucks)
20 Strict Handstand Push-ups (Kipping) (40 Wall Runs) (Strict DB Press)
10 Muscle-ups (10 C2B Pull-ups/10 Ring Dips) (10 Pull-ups/10 Dips)
*RX+ / RX / SC in Wodify

Mobility
Couch Stretch
OLY Wall Squat
OH Banded Distraction
Lax ball Pecs/Shoulders

Competitors’ Accessory (Post-Metcon)
Snatch Technique
EMOMx8:
Odd: Power Snatch + Snatch Balance, stay below 65%
Even: Hang Squat Snatch + OHS, stay below 65%

Squat
A. 3-rep Heavy Front Squat
B. 10-rep Heavy Front Squat


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Workout Of The Day – 16 December 2014

Afternoon class doing some speed drills before their Metcon

Warm-up
Coach’s Choice

Strength/Skill
Snatch Grip Deadlift
1RM

Metcon
“Team DT”
AMRAP 12:
12 Deadlifts (185/135) (135/95) (96/65)
9 Hang Power Cleans (185/135) (135/95) (95/65)
6 Jerks (185/135) (135/95) (95/65)

*Partner 1 completes full round, then partner 2 completes full round

Mobility
Banded Hamstring Stretch
Posterior Chain Floss
Banded OH Distraction

Competitors’ Accessory
AMRAP 5:
50 unbroken Double unders


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Holiday Party

Wednesday is the last day to purchase a ticket!


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Workout Of The Day – 15 December 2014

Warm-up
Coach’s Choice

Metcon (switching the order today)
“Clinton”
AMRAP 10
3.6.9.12….
Thrusters (95/65) (75/55)
Chest to Bar Pull-ups / Pull-ups / Ring Rows

Strength/Skill
Front Squat
3×2 (80-85% of 1RM)

Mobility
Couch Stretch
Banded OH Distraction
OH Tissue Smash (Foam Roller)

Competitors’ Accessory
1. Snatch
A. Power Snatch + Snatch Balance at 50%, 55%, 65%, 70%
B. Squat Snatch at 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%, 70%

2. Clean Jerk
A. Squat Clean + Front Squat + Push Jerk + Split Jerk at 45%, 50%, 55%, 60%, 65%
B. Clean and Jerk at 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%


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Workout Of The Day – 14 December 2014

Thanks to all who came out for the P-Knot seminar! Ethan (the inventor, himself) said that he sold more P-Knots than ever in such a short amount of time. It’s a joy of ours to help this small business (with such a great product) BOOM! There are plenty of P-Knot flyers around the box; pick one up and order yours soon.

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 5
5 Strict C2B Pull-ups / 5 Strict Pull-ups / 5 Negative Pull-ups + 5 High Box Jumps (30/24) (24/20) – if you cannot reach these heights, just go for something higher than your usual jumping height.

Metcon
OTM (on the minute) x 20
Min 1 – 15 Sumo Deadlift High-Pulls (75/55) (65/45)
Min 2 – 15 KB Sit-ups (20/16) (16/12) – 1 KB on chest, anchor feet beneath two DBs
Min 3 – 15 Good Mornings (45/35) (35/25)
Min 4 – 45 second Side Plank Hold (25 second hold) – Alternate sides each set

Mobility
Calf Smash (on rig)
Upward-Facing Dog
Foam Roll Abs
Posterior Chain Floss


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Workout Of The Day – 13 December 2014

Warm-up
Coach’s Choice

Metcon
In Teams of 2 with a running clock:

30-20-10
Row for Calories, Lateral Barbell Burpees

30-20-10
Power Snatch, Toes to Bar (Hang Power Snatch/Knee Tucks)

30-20-10
Thrusters, 250m Row (once each, after each set)
*RX = (95/65)
SC = (75/55)

Mobility
Couch Stretch!
Upward-Facing Dog
Triple Bully


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Workout Of The Day – 12 December 2014

Whitney cheering on Kristen during the sled push.

Warm-up
Coach’s Choice
Mobility: Posterior Chain Floss (thick Green band)

Strength/Skill
Deadlift
10-8-6-4-2 (climbing: no percentages, warm up and feel it out)

Metcon
“Liberace”
12-9-6-3-6-9-12
Deadlift (225/155) (185/135) (135/95)
30 Double Unders after each set (15 DU attempts) (60 Singles)

Mobility
Posterior Chain Floss
Calf Smash on BB
Pigeon Stretch

Competitors’ Accessory
1. AMRAP 14
20 Calorie Row
20 1-arm DB Snatches (70/50 – 10/side)

2. C2B Ladder: 1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).


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Workout Of The Day – 11 December 2014

Come join us THIS Saturday (12/13) at 11am for a Seminar on the new Mobility tool, the P-Knot! We will be instructed as to how to use it before and after a WOD. The Seminar is free; if you’d like to purchase a P-Knot, the cost is $40 (well spent!). Hoping to have a good turnout, see then! Classes will run according to schedule.

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 6
5 Strict C2B Pull-ups / 5 Strict Pull-ups / 5 Negatives (descending Pull-ups) + 2 Wall Climbs (1 Wall Climb)
*If you’re unable to perform a Wall Climb, perform two climbs halfway up the wall.
*If you’re unable to perform a descending Pull-ups, go with Ring Rows.

Metcon (30 min. cap)
“Morrison”
50-40-30-20-10
Wall Balls (20/14) (14/10)
Box Jumps (24/20) (20/16)
KB Swings (24/16) (16/12)

Mobility
Couch Stretch!!!
Pigeon Stretch
Calf Smash
Lateral Opener


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Workout Of The Day – 10 December 2014

The top-3 scaled men from Jingle All The WOD

Warm-up
Coach’s Choice

Strength/Skill
Snatch Complex
Build to a heavy Single
Power Snatch + Squat Snatch
SC: Hang Power Snatch + Hang Squat Snatch

Metcon
“Isabel Gets Personal”
Take 65% of Complex
30 Snatches for Time
RX+ = every time you break, complete 2 Muscle-ups
RX = every time you break, complete 3 C2B Pull-ups + 3 Ring Dips
SC = every time you break, complete 6 Ring Rows + 3 Dips

Competitors’ Accessory
Front Squat
Build to a heavy set of 5

Mobility
Triple Bully (on Rig)
Oly Wall Squat
OH Banded Distraction


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