WOD

11/18/17

Both Locations Closed for Turkey Challenge
Come cheer on your amazing fellow athletes!

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11/17/17

No Evening Classes at the Hanger (4:00pm, 5:15pm, or 6:30pm)
It’s Turkey Challenge Time!

Workout of the Day

1. SKILL AND INSTRUCTION (14:00-20:00)
Turkish GetUp

2. WOD (30:00-45:00)
For time:
50 KB Thruster, Right Arm
100 KB Snatch, Alternating Arms
50 KB Thruster, Left Arm

3. Flexibility and Core (45:00-60:00)
1) Hamstring Flexibility
30 second Pike Stretch
30 second Heel Toe Stretch (left heel on right toe, right hand to left foot)
30 second Heel Toe Stretch (right heel on left toe, left hand to right foot)
30 second Kettlebell box stretch

2) 15-10-5 NOT for time:
Straight legs, toes to kettlebell
Banded compressions

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today’s goal is a 12-minute effort of pulling and pushing that KB! There is a firm 15-minute cap on this, so scale the load, reps, and movements to reach something where it is *almost* impossible to finish, but you will 100% get back DEEP into the 2nd set of KB Thrusters. Maintain good form today and don’t cheat those reps!

 

Posted in WOD | Comments Off on 11/17/17

11/16/17

Workout of the Day

1. WOD (25:00-40:00)
4 Rounds (15-minute Cap)
Run 400 meters
75 Double Unders / Speed-Steps

2. WOD, part 2 (40:00-55:00)
Barbell Row
5-5-5-5-5
*Accumulate 15-20 seconds of an L-sit after each set

3. Cool Down (55:00-60:00)
Lower leg barbell smash, 90 seconds/side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today we work your motor, as there is very little reason to slow down on today’s WOD. Speed-steps are the sub for DUs, *not* singles. You should probably run faster than you think you should. Aim for a 10 minute finish, and nothing longer than 15! Barbell Rows are movements we don’t do often, so work on finding a hard 5RM but with perfect form.

 

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11/15/17

Workout of the Day

1. SKILL AND INSTRUCTION (12:00-17:00)
1) Barbell power clean progressions and warm up
2) HSPU progressions and warm up

2. WOD (25:00-45:00)
Turkey Challenge Individual Workout #3
“15.4”
AMRAP 8:
3 HSPUs
3 Clean, 185/125 lb.
6 HSPUs
3 Clean
9 HSPUs
3 Clean
12 HSPUs
6 Clean
15 HSPUs
6 Clean
18 HSPUs
6 Clean
Continue adding 3 HSPUs and every 3rd round, add 3 cleans.

Sub Hand-release pushups (TC standard – feet on plate, chest touches plate)

2. Post Workout Stretching (45:00-60:00)
1) 2 sets each side
20 seconds Couch Stretch (elbow to foot)
20 seconds Couch Stretch (upright)
20 seconds Couch Stretch (reach for wall)

2) 2 sets each
20 seconds partner shoulder stretch (sitting on floor)
20 seconds partner shoulder stretch (laying face down on floor)

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
We are getting a taste at what our individual athletes will get to do on Sunday morning at the 2017 Turkey Challenge! . If you want the full effect, go RX+ and do this workout outside – just like they will be on Sunday!

 

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11/14/17

Workout of the Day

1. Workout, part 1 (25:00-40:00)
Front Squat
2-2-2-2
*Compare to 8/8

2. Workout, part 2 (43:00-60:00)
Turkey Challenge Team Event #2
With a partner, 3 Rounds for time:
Run 400 with a 20/10 lb. med ball
Row 550/450
*One partner starts on row, while other partner starts on run. Each partner completes 3 rounds.

2. Cool Down, if time allows:
50 foot spiderman walk
60 second pigeon stretch/side

Post your scores to the Whiteboard

COACH AND ATHLETE NOTES:
2RM Front squat test that you can compare back to Aug 8th. The heavy squats are the main focus today, and prepare to transition quickly to the run/row workout!

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11/13/17

Workout of the Day

1. WOD (30:00-45:00)
Turkey Challenge Individual Event #2

8 min reach a 1rm snatch
* 40 burpee buy in

2. Accessory Work (45:00-60:00)
3 Rounds, NOT for time:
10 Dumbbell Press Ups
10 Dumbbell Z-Press
20 meter backwards bear crawl

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
This is designed to test your olympic lifting while under fatigue. Don’t pace too much on the burpees, you want to be out of breath to get the correct stimulus today. For folks that aren’t in top conditioning shape, cut the burpees down to 30 reps. Record your heaviest successful snatch. If you have shoulder mobility concerns, feel free to do a Clean today.

 

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11/12/17

Open Gym & Skills Work!

 

Skill: Handstand Walking

Learn and work technique getting inverted and moving inverted

Spend 12min challenging how far you can handstand walk

 

WOD

4 Rounds, 20sec Work, 10sec Rest:

GHD Sit-ups

Strict/ Banded Pull-ups

Strict Ring/ Parallel bar Dips

Burpee Box Jump

Posted in WOD | Comments Off on 11/12/17

11/11/17

Happy Veteran’s Day to all our amazing members
who have served our country.
Thank you from the bottom of our hearts!

Workout of the Day

1. SKILL AND INSTRUCTION (10:00-15:00)
Hang Power Clean

2. Partner WOD (25:00-45:00)
5 Rounds for time:
5 Hang Power Cleans (205lbs/135lbs)
20 Wall Ball (20lbs/14lbs, 10ft/9ft)
*One person does 5 Hang Power Cleans and 20 Wall Ball shots, then the next person does 5 Hang Power Cleans and 20 Wall Ball Shots. That is one round.

3. Partner Handstands Skill and Drills (45:00-60:00)
1) With a partner or in groups of 3:
-3 each lift to wall + 5 second Handstand Hold
-3 each kick to Handstand + 5 second Hold on Wall
-3 each lift to freestanding Handstand + 5 second Hold
-3 each kick to Freestanding Handstand + 5 second Hold
*Partner should be hands on throughout all of these drills if needed

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
We are targeting round times in the low 1-minute range and no longer than 2 minutes. The weight on the power cleans should be heavy, and singles are just fine as long as you can move quickly from one to the next. WBs should be unbroken, so scale the weight of the ball, or height, as needed to support.

Posted in WOD | Comments Off on 11/11/17

11/10/17

Workout of the Day

1. WOD Part 1 (25:00-30:00)
400 Meter Sprint Test!

2. WOD Part 2 (40:00-55:00)
Every 3 Minutes for 4 sets:
6 Back Squats

3. Cool Down (55:00-60:00)
2 rounds
60 second Plank
30 second/side Side Plank

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today marks the 242nd Birthday of the United States Marine Corps. To celebrate, we are going to sprint and squat: two things that everyone should do as often as they can. Pay attention and give the warm up all you can to be prepared for the run. It’s only a 1-2 minute effort so you need to be very warm when you start.

Posted in WOD | Comments Off on 11/10/17

11/9/17

Workout of the Day

1. SKILL AND INSTRUCTION (15:00-20:00)
Push Jerk

2. WOD (30:00-45:00)
7 Rounds (15 min Cap)
7 Push Jerks (155/105)
7 Pull-ups
35 Double Unders

2. Flexibility and Core (45:00-60:00)
1) 2 rounds
20 second Standing Toe Touch + 20 second Sumo Squat
20 second Up Dog + 20 second Down Dog
20 second left leg lunge + 20 second right leg lunge
20 second Up Dog + 30 second Down Dog (15 second right hand to left foot/15 second left hand to right foot)

2) With a partner
2 times each person:
3 Armadillos
30 second assisted straddle stretch

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
The jerk weight today should be able to be completed unbroken for at least the first half of the WOD, and the pulling movement should be unbroken for every round. If you can’t do 35 DUs consistently, do speed steps! No single unders today. Target a 10-12 minute workout.

 

Posted in WOD | Comments Off on 11/9/17