WEDNESDAY WORKOUT
Back at it! POWER/SKILL TEST: 1 Hang Clean + 1 Clean from the floor… * Have to squat catch at least one of the above and work up to the best load you can hit for TWO for the day… (96% or more for two is a PR) *
Back at it! POWER/SKILL TEST: 1 Hang Clean + 1 Clean from the floor… * Have to squat catch at least one of the above and work up to the best load you can hit for TWO for the day… (96% or more for two is a PR) *
Gymnastics complex plus something heavy & something light… ACTIVATION: EMOTM X 3:00 1st – Cuban Presses x :45 (5’s) 2nd – 1:00 Banded Lateral Walks (Green Band) (1 step left and 1 step right for 1:00) 3rd – 1:00 Two Legged Banded Good Mornings (Green Band) STRENGTH ENDURANCE/SKILL:
Last testing day! STRENGTH: Strict Press 1RM * 15 minutes only 50% x 3-5 + 12-15 Plate Ext Rotation 65% x 2-3 + 12-15 Plate Scaption Raises 80% x 1-2 + 12-15 Plate Punches 90% x 1 + 12-15 Reverse Flys 95% x1 95-101% x1 WORKOUT: * Pick
Heavy Pacing! CORE STABILITY: Banded Anti-Rotational Holds * Walk out and hold for :20 each side before resting 1:00 (3 total sets each side) POWER/STRENGTH: Push Press From a Rack 3-3-3-3-3-3 (15:00 to work up to your best weight for the day) WORKOUT: 2:00/Rest 1:00 (5 total
** Reminder… You are always allowed to take things to a lower intensity after Open training days if things are feeling heavy and slow CORE: :20 Hanging L-Sit Hold OR :30-:40 Front Bridge if you are feeling the T2B from yesterday * Every minute on the minute for 3
Keeping it simple today! GLUTES/INJURY PREVENTION: Bench Glute Bridge Marches x 10 total w/ 3 second hold when leg is extended (No weight) 10 Banded Squat Hold with band around knees (Push knees slightly inward and outward for 10 slow reps on the bottom) REST 1:00/STRETCH * 2 sets
Hump day! GLUTES/REHAB: Single Leg Hip Raises x10ea * Try to work slightly heavier, but the emphasis is full range at the top Banded Monster Walks x 30′ * 2 sets POWER/SKILL: 3 Position SQUAT Snatch practice (High Hang, Below Knee, Floor) ODD RDS – Broken Set EVEN
Skills and a barbell wod! SKILLS: A variety of strict, kipping and transition skill and movements that will be on the board that you can choose from to work on for 15-20 minutes WORKOUT: 9 Power Clean (60% 1RM Push Jerk) 7 Shoulder 2 Overhead Anyhow (60% 1RM
Kipping stability work and a bunch more! CORE STABILITY & STRENGTH: :20 ACTIVE Hang Hollow Hold :20 ACTIVE Hang Superman Hold REST 1:00 (2 Sets) STRENGTH: Every 3:00 for 4 total sets perform: 5 Single Arm DB Bench Presses (Each Arm)(Elbow next to your side) 10 Ring Rows
Some booty work! PREHAB: Start with a 1:00 Hip Flexor stretch on each side… Then… 10 reps of Double Leg Glute Bridge with a 5 sec hold at the top of each rep… Then… 5 reps of Single Leg Glute Bridge with a 5 sec hold at the top
Speed and mental strength WOD… CORE: Anti-Rotation Band Walks * Using a red or purple band walk out 3-5 steps, pause, then back 3-5 for 1:00 on your right then for 1:00 on your left * REST 1:00 BEFORE REPEATING FOR 1 MORE SET POWER/BAR SPEED: 3 Rep
Can we set a new attendance record today?? 106 is our best ever in a single day… WORKOUT: “JVB” 8 Power Cleans (93/135#)(65% 1RM) 31 Pull Ups (Any style… Scaled – Jump) 82 Double Unders (164 Singles) * 35 minute AMRAP * We will perform this one
Hump day! STABILITY: Overhead Med Ball Walks * 1:30 & rest as needed SPEED/SKILL: 1 Power Clean every :10 for 5 total reps * 6 total rounds with 2:10 rest between each set of 5 reps * 60,65,70,70-75,75-80,80-85% * Consistent bar speed on each single! WORKOUT: 27
Heavy, shoulder health and something short… STRENGTH/POWER: 1 Power Clean + 2 Thrusters + 1 SQUAT Clean Thruster * Work up to the best loading you can for the day in 15-20 minutes SHOULDER STABILITY: DB Windmills * 3 sets of 5 each arm with a slightly heavier
A big screw you to the no barbell Regionals this year 😉 INJURY PREVENTION: :20 Band Pull Apart HOLD :20 Band Pull Down HOLD :10 Band OH Squat HOLD x 2 reps * 2 sets POWER: 1 HANG or Floor Power Snatch every minute on the minute for
Squat and “Elizabeth”… Almost… STRENGTH: 2 Rep Front Squat (15:00) 1st – 65% x 3-4 reps 2nd – 75% x 2-3 reps 3rd – 85% x 2 reps 4th – 90% x 2 reps 5th – 90-95% x 2 reps 6th – 95-100+% x 2 reps ASSISTANCE: 1:00
Fit! SKILL: High Hang Snatch & Clean with Ring Dip practice between sets… *10-15 minutes WORKOUT: Hang Power Snatch (63/95#)(60-65% 1RM) Burpees Over Barbell 3-6-9-12-15-18…. 5 minute AMRAP REST 5:00 Power Cleans (93/135#)(60-65% 1RM) Strict Ring Dips (Bar Dips, Lower Body Assist) * Reps start at the last
Little preview of some slight alterations/additions we will be doing starting soon in our long term goal to keep all of you healthy and injury free! PRE-WOD: 20 Rear Plate Raises with External Rotation w/ 1-2-3 Tempo (3-8#) REST :30-1:00 1:00 of Banded Hip Raise Marches REST :30-1:00
Open 17.2 is coming! STRENGTH: Back Squats Athletes doing the WOD on Thursday: 3 reps @ 60% 2 reps @ 70% 1 rep @ 80% 3 reps @ 70% 2 reps @ 80% 1 rep @ 85% For those going on Friday or Sunday: 3 reps @
Gymnastics retest! TEST: 10 minutes to find a 5RM Push Up (Try to best your old number, but be smart and aware of your hip and lower back positions) THEN IMMEDIATELY INTO… 3 minutes of max rep Rope Climbs (Retest the version you did the 1st time around or
All we need is your name and email and we’ll give you the details on free class.