Wednesday 1.10.18

Image result for amrap meme

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
3 position power snatch (pockets, knees, floor)
build up to a heavy complex

WOD

AMRAP 3
12/9 calorie row
12 power snatch 95/65
rest 3 min
AMRAP 3
12/9 calorie row
8 power snatch 115/80
rest 3 min
AMRAP 3
12/9 calorie row
4 power snatch 135/95

Monday 1.1.18

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Happy New Year, athletes!! This is our test workout for the month. Kick ass today (don’t hold back!), and kick ass again at the end of the month to see how much more fitness you’ve achieved! Make note of your score and any scaling you do.

No 6am class this morning! All other classes as regularly scheduled!

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

AMRAP 20
50 wall balls 20/14
50 double unders
40 box jumps 24/20
40 toes-to-bar
30 pull-ups
30 burpees
20 power cleans 135/90
20 push jerks 135/95
10 power snatches 135/95
10 chest to bar pull-ups

Wednesday 12.27.17

Image result for nutrition challenge

2018 Nutrition and Fitness Challenge!

Get signed up for the Challenge this week! Body Comp tests are this Saturday from 10am until noon. $40 pays for the before and after tests. Eat better and workout consistently in January. Follow the guidelines, lose some fat, feel better, look better, set yourself up for a healthy New year!

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

8 min EMOM
3 touch and go power snatch
build up to a heavy triple
focus on maintaining good form while cycling barbell

WOD

AMRAP 15
15 power snatches 75/55
100m sprint
15 wall balls 20/14
100m sprint

Tuesday 12.19.17

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

8 min EMOM

snatch complex building up to heavy

1 power snatch + 1 hang squat snatch

WOD

RX
20 power snatches 95/65
20 bar-facing burpees
20 overhead squats 95/65
20 bar-facing burpees
20 squat snatches 95/65

FB
20 power snatches 115/80
20 bar-facing burpees
20 overhead squats 115/80
20 bar-facing burpees
20 squat snatches 115/80

Saturday 12.16.17

2018 Nutrition and Fitness Challenge!

More Challenge details…

As it turns out, our Body Comp testing guy cannot make it to the gym on Dec 28th. We have rescheduled his visit for Saturday Dec 30th between 10am and noon. I know, it’s a Saturday, but as I’ve said before it only takes a few minutes of your time. Stop by the gym, say hi, get it done, take the Challenge. I won’t even make you workout! Unless you want to of course! Cost for both (before and after) Body Comp tests is only $40.

And, a reminder to sign up at the gym for the Challenge! I’ll add you to the Facebook group and if you’re not on Facebook leave your email and I’ll send you the nutritional posts. Sign up soon! Commit to health and fitness in the new year!

Partner WOD

9am and 11am

teams of 2
AMRAP 25
70/50 calorie row, 70 bar-facing burpees, 70 power snatches 75/55
60/40 calorie row, 60 bar-facing burpees, 60 power snatches 85/60
50/35 calorie row, 50 bar-facing burpees, 50 power snatches 95/65
40/30 calorie row, 40 bar-facing burpees, 40 power snatches 105/70
30/20 calorie row, 30 bar-facing burpees, max power snatches 115/75

Benchmark WOD

10am

“The Reckoning”

for time
1 mile run
100 body blasters*
1 mile run
*one body blaster consists of one burpee, one pull-up and one knees-to-elbows

Saturday 12.9.17

Partner WOD

9am and 11am

30 min AMRAP

0:00 – 10:00
1 mile run
max clean & jerks 135/95 in time remaining
10:00 – 20:00
1 mile run
max power snatch 115/80 in time remaining
20:00 – 30:00
1 mile run
max thrusters 95/65 in time remaining

Benchmark WOD

10am

“MIAGI”

for time
50 deadlifts 135/95
50 double kettlebell swings 53s/35s
50 push-ups
50 clean-and-jerks 135/95
50 pull-ups
50 kettlebell taters 53/35
50 box jumps 24/20
50 wall walks
50 knee-to-elbows
50 double-unders

Saturday 11.18.17

Partner Hero WOD

9am and 11am

“Glen”
30 clean & jerks 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Benchmark Hero WOD

10am

“Tommy Mac”

2 rounds for time
12 burpees
12 thrusters 115/75
12 burpees
12 power snatch 115/75
12 burpees
12 push jerks 115/75
12 burpees
12 hang squat clean 115/75
12 burpees
12 overhead squat 115/75

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Tuesday 11.14.17

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

power snatch
10 min EMOM
2 reps a min building up in weight

WOD

4 rounds
15 power snatches 75/55
30 double unders
200m run

Saturday 11.4.17

Partner WOD

9am and 11am

on a running clock

at 0:00

80/60 cal row

at 6:00

3 RFT
10 power snatch 115/75
10 C2B pull-ups

at 12:00

80/60 cal row

at 18:00

3 RFT
10 thrusters 115/75
10 burpee box jump overs 24/20

at 24:00

80/60 cal row

at 30:00

3 RFT
10 clean and jerks 115/75
10 toes-to-bar

Benchmark WOD

10am

“Dom”

for time
50 calorie row
then
10-9-8-7-6-5-4-3-2-1
squat cleans 100/75
handstand push-ups
then
50 calorie row