You are here: Home / Archives for WOD Blog

GYMN: Dec 23-29, 2013.

December 22, 2013 by ·

This week there will be no Gymnastics classes as we are closed over the holidays.  Enjoy your time off. TUES December 24/13 Gym Closed for Christmas Eve THURS December 26/13 Gym Closed for Boxing Day

OLY: Dec 23-29, 2013.

December 22, 2013 by ·

  MON December 23/13 – Prep 2, Week 3 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-70-75-80%x2, 85-90-95-100%x1, 2(85%x2) B. Jerk from rack 70-75%x2, 2(80-85-90%x1) C. Clean 60-70-75-80-85%x2, 90-95-100%x1, 2(85%x2), D. Back squats 70-75-80%x4 2(85%x3,90%x2, 95%x1) E. Press 4×3 TUES December 24/13 – Prep 2, Week 3 Gym closed for Christmas Eve WED December 25/13 […]

MOBILITY: Dec 23-29, 2013.

December 22, 2013 by ·

Shortened week this week due to Christmas.  Have a Merry Christmas and enjoy the time off.   MON December 23/13 FOCUS – T-spine and front rack position TUES December 24/13 Gym Closed for Christmas Ever WED December 25/13 Gym Closed for Christmas THURS December 26/13 Gym closed for boxing day FRI December 27/13 FOCUS – […]

H&F: Dec 23-29, 2013.

December 22, 2013 by ·

Merry Christmas everyone – enjoy your time off.  Gym schedule is altered this week – please check HERE MON December 23/13 WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high […]

H&F: Dec 16-22, 2013.

December 15, 2013 by ·

Please read the newest BOSS Strength Article HERE and LIKE us on Facebook. MON December 16/13 BRING A FRIEND DAY WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm […]

MOBILITY: 16-22, 2013.

December 15, 2013 by ·

Highly attended Mobility classes last week – it was great to see, we can all use it and we all need it. A benefit of mobility training: Joint health: Good mobility is essential to good joint health. When muscles and other tissues that support a joint are tight, the joint is subject to abnormal stresses that […]

POWER: Dec 16-22, 2013.

December 15, 2013 by ·

  MON December 16/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 5×2 80% B. Bench Press 3×3 @70% TUES December 17/13 REST DAY WED December 18/13 WARM-UP This warm-up […]

OLY: Dec 16-22, 2013.

December 15, 2013 by ·

  MON December 16/13 – Prep 2, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-65-70-75-80-85%x2, 90-95%x1, 2(80-85%x2) B. Jerk from rack 60-70%x3, 75%x2, 3(80-85-90%x1) C. Clean 60-65-70-75-80-85%x2, 90-95%x1, 2(80-85%x2) D. Front squats 60-65%x4, 70-75%x3, 2(80-85%x2) E. Press 4×4 TUES December 17/13 – Prep 2, Week 2 REST DAY WED December 18/13 […]

GYMN: Dec 16-22, 2013.

December 15, 2013 by ·

  TUES December 17/13 WARM-UP Gymnastics warm-up WOD A. Skin the cats – 15 total – Scale to ring KTE B. Inverted hang work – practice perfect position – 5 minutes – Spotted if cannot get to. C. Back lever progressions – Scale to inversion spotted, or banded back levers D. 100 push-ups for time […]

GYMN: Dec 09-15, 2013.

December 9, 2013 by ·

  TUES December 10/13 WARM-UP Gymnastics warm-up WOD A. HS walking practice  with spotters – 20 minutes B. One armed lever on box – 5 minutes of play Strict volume for the following (coach will explain rep schemes) C1. HSPU’s strict C2. Pull-ups strict pronated C3. T2B strict 5 rounds THURS December 12/13 WARM-UP Gymnastics […]