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POWER: Oct 28-Nov03, 2013.

October 28, 2013 by ·

  MON October 28/13 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 followed by – 20 squat to stands, 10 BB good mornings, 10-20 banded knee BB back squats, 10-15 band pass throughs, 10-15 band […]

H&F: Oct28-Nov03, 2013.

October 27, 2013 by ·

  MON October 28/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Row technique in groups – 20-30 pulls each WOD –  A. “Synergy Christine” – Row 500m – 8 deadlifts @ 155/225# – 20 box jumps @ 18/24” Every 6 minutes x 4 rounds Record – combined […]

GYMN: Oct 28-Nov 03, 2013

October 27, 2013 by ·

  MON October 28/13 REST DAY TUES October 29/13 WARM-UP Gymnastics warm-up WOD A. HS roll-outs in partners or large group x 10-15 each B. Straddle press to handstand or tripod straddle/tuck/pike to headstand – against a wall – 10 minutes of work C1. HSPU – 50 total in sets of 5 C2. Pull-ups – […]

ENDUR: Oct28-Nov03, 2013

October 27, 2013 by ·

  MON October 28/13 WARM-UP Warm-up – coaches pick WOD A. Chipper – complete the following in order; – 15 KB goblet squats – 15 KB swings (full) – 15 Burpees – 15 DB push press – 15 DB deadlift @ same load as push press – 15 ring rows Rest 2 minutes AMRAP in 35 […]

OLY: Oct28 – Nov03, 2013.

October 27, 2013 by ·

We are prepping for a test week in 3 weeks time. Before moving into another prep 1 phase. MON October 28/13 – Prep 2, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-70-80-85%x2, 90%x1, 80-85%x2, 90%x1 B. Clean and Jerk 60-65-70-80-85%x2+1, 90%x1+1, 80-85%x2+1, 90%x1+1 C. Snatch pulls 95% 4 x 2 […]