NEW CLASS WARM-UP – line up under the squat stations in rig and perform the following movements across the room and then jog back to the rig in the opening beside (move in circle back to start line); All movements done 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 swing, wrist rolls.
MON November 11/13
Gym Closed for Remembrance Day – We will never forget.
TUES November 12/13
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 arm swing, wrist rolls. Then,
WOD –
A. Snatch 17×2 – Every min on the min
B. For time
– Row 800/1000m
– 25 wallballs
– 15 burpees
Record – snatch loads
WOD Guidance
a. keep snatch at a moderate and controllable load – there are 34 reps to do here.
b. one time effort – go for it.
WED November 13/13
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 arm swing, wrist rolls. Then, press mechanics and warm-up sets
WOD –
A. Press 1×10, 1×8, 1×6 4×6 – rest as needed
B. Complete;
– 4-6 press at lighter load than a.
– 8 box jumps 18/24”
– 15 18/24” Burpee box jumps
Every 4 minutes x 3 rounds
Record – press loads
WOD Guidance
a. build loads and then do 4×6 across
b. drop press loads and then complete the remainder on a given box height that you feel comfortable with.
THURS November 14/13
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 arm swing, wrist rolls. Then, back squat warm-up sets
WOD –
A. Back squats 1×10, 1×8, 1×6, 1×4, 4×4 – rest as needed
B. Sled pulls 8-10 x 2 (forward/backward) – rest as needed – building loads
Record – back squat loads
WOD Guidance
a. simple day – warm-up and then sets across
b. keep loading more on the sled an use the rest of the class to drag a sled around – rotate through partners. This should be a leg killer.
FRI November 15/13
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 arm swing, wrist rolls. Then, deadlift tech and warm-up sets with light loads
WOD –
A. Deadlift 1×8, 1×6, 1×5, 4×4 – rest as needed
B. Gym length sprints – 20sec on 20sec off x 2 rounds – Every 4 min x 4 rounds
Record – deadlift loads
WOD Guidance
a. warm-up deadlift and then complete 4×4 across.
SAT November 16/13
SPORT AND H&F GROUP CLASS – both groups are together today on this one – have fun
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 swing, wrist rolls. Then, 10-12 pulls on rower, 10 KBS, and 4-8 pull-ups x 2-3 (done on own time)
WOD –
TEST DAY
A. Rowing Helen;
– 500m row
– 21 KBS
– 12 pull-ups
3 rounds for time
Record – time
WOD Guidance
a. this is a 3 rounds for time workout, meaning we will have heats go on a 15 minute time cap, so some need to be warmed up and others waiting for their heat. This will be fun.
SUN November 17/13
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 arm swing, wrist rolls. Then, frankenstein front squats 2×10 with empty bar, and then continue with warm-up in racks
WOD –
A. Front squats 4×6 – sets across
B. Complete in 45 sec;
– 6-8 Thrusters @ heavy load
– Double rope undulations
Every 4 minutes x 3 rounds
Record – front squats loads
WOD Guidance
a. Front squats need to be warmed up properly – Take 4-5 sets of 6 to get warmed up.
