Monday, March 27, 2016

Reminder:  If you are signed up for the Open, please remember to submit your score before 5 pm. 

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • DB Front Foot Elevated Split Squat x 8 ea
  • Band Face Pulls x 15

Skill:

WOD:
EMOM x 20 Minutes

Odd Minutes = 1 Rd of Cindy

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

Even = 150m Run

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • DB Front Foot Elevated Split Squat x 8 ea.
  • Band Face Pulls x 15

Skill:

WOD:
EMOM x 20 Minutes

Odd Minutes = 1 Rd of Cindy

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

Even = 150m Run

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Rest

Strength:

Skill:

WOD:
This week is going to be a programmed rest/back off week.  I know you all might be feeling extra motivated to hit the gym after the Open, but you need to remember all the hard work that you put in over the year leading up to the previous 5 weeks.  We are so proud of everyone, and love that you all want to get back to training.  However, this rejuvenation time isn’t just important for your body but also your mind, if not more important.  If you absolutely can’t stay away, we can put together some flow or moving pieces that will allow you to sweat and recover.
Additional:
  • Mobility

 

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Saturday, March 25, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

A) AMRAP Row for Meters

B) AMRAP

  • 5 Bench Press
  • 10 Sit Ups
  • 20 yard Farmers/Odd Object Carry

*There must be one athlete always rowing.  During that time the other two athletes will perform the part B AMRAP. Athletes may switch at any point.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

A) AMRAP Row for Meters

B) AMRAP

  • 5 Bench Press
  • 10 Sit Ups
  • 20 yard Farmers/Odd Object Carry

*There must be one athlete always rowing.  During that time the other two athletes will perform the part B AMRAP. Athletes may switch at any point.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

A) AMRAP Row for Meters

B) AMRAP

  • 5 Bench Press
  • 10 Sit Ups
  • 20 yard Farmers/Odd Object Carry

*There must be one athlete always rowing.  During that time the other two athletes will perform the part B AMRAP. Athletes may switch at any point.

Additional:
  • Mobility

 

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Friday, March 24, 2017


Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
 17.4 Scaled

10 Rds For Time:

  • 9 Thrusters 65/45
  • 35 Single Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Workout 17.5

10 rounds for time of: (40 minute Time Cap)

  • 9 thrusters
  • 35 double-unders

Men use 95 lb.
Women use 65 lb.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Workout 17.5

10 rounds for time of: (40 Minute Cap)

  • 9 thrusters
  • 35 double-unders

Men use 95 lb.
Women use 65 lb.

Additional:
  • Mobility

 

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Thursday, March 23, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
Goat Day

EMOM x 20 Minutes

  • Odd Minutes = Movement 1
  • Even Minute = Movement 2
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
Goat Day

EMOM x 20 Minutes

  • Odd Minutes = Movement 1
  • Even Minute = Movement 2
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
Rest Day
Additional:
  • 10 Minutes Mobility

 

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Wednesday, March 22, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Hang Clean x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Clean x 1

C) 4 Sets: (EMOM)

  • Clean x 1

D)3 Sets:

  • Single Arm Bent Over DB Row x 8-10 ea.
  • Hip Ext w/5 second pause between each rep x 8-10 ea.
  • Double KB Front Rack Carry x 100 yards

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Hang Clean x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Clean x 1

C) 4 Sets: (EMOM)

  • Clean x 1

D)3 Sets:

  • Single Arm Bent Over DB Row x 8-10 ea.
  • Hip Ext w/5 second pause between each rep x 8-10 ea.
  • Double KB Front Rack Carry x 100 yards

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 7 Sets:

  • Hang Power Snatch x 1

B) 4 Sets:

  • Shoulder to Overhead x 2

C) 3 Sets:

  • Single Arm Bent Over DB Row x 8-10 ea.
  • Hip Ext w/5 second pause between each rep x 8-10 ea.
  • Double KB Front Rack Carry x 100 yards

Skill:

WOD:
3 Rds For Time:

  • 21 Calorie Row
  • 15 KB Swings 70/55
  • 9 Burpee
Additional:
  • Mobility

 

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Tuesday, March 21, 2017

Announcement: We are going to having some videographers in during the night time classes starting at 4 to shoot some footage for ROM-AID.  We would love to have everyone that can make it come in a be a part of this.  Just want to give everyone a heads up and if you have any questions please let us know.  Thank you.

Essentials

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality:

2 Rds:

  • Bent Over YTW x 10
  • Banded Triple Threat x 10 ea.

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill:

WOD:
For Time:

3 Rds

  • 10 Sit Up
  • 10 Sumo Deadlift High Pull

200m Run w/Medball

3 Rds

  • 7 DB Thrusters
  • 30 Double Unders

200m Run w/Medball

3 Rds

  • 4 Pull Ups
  • 8 Alt. Lunges ea.
  • 12 Box Jump 24/20
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

2 Rds:

  • Bent Over YTW x 10
  • Banded Triple Threat x 10 ea.

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill: 

WOD:
For Time:

3 Rds

  • 10 Toe to Bar
  • 10 Sumo Deadlift High Pull 95/65

200m Run w/Medball

3 Rds

  • 10 DB Thrusters
  • 50 Double Unders

200m Run w/Medball

3 Rds

  • 5 Ring Muscle Ups
  • 10 Pistol ea.
  • 15 Box Jump 24/20
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

2 Rds:

  • Bent Over YTW x 10
  • Banded Triple Threat x 10 ea.

Strength:

Skill:

WOD:
For Time:

3 Rds

  • 10 Toe to Bar
  • 10 Sumo Deadlift High Pull 95/65

200m Run w/Medball

3 Rds

  • 10 DB Thrusters
  • 50 Double Unders

200m Run w/Medball

3 Rds

  • 5 Ring Muscle Ups
  • 10 Pistol ea.
  • 15 Box Jump 24/20
Additional:
  • Mobility
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Monday, March 20, 2017

Reminder:  If you are signed up for the Open, please remember to submit your score before 5 pm. 

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • DB Front Foot Elevated Split Squat x 8 ea
  • Band Face Pulls x 15

Skill:

WOD:
4 Rds For Time:

  • 9 DB Deadlift
  • 7 DB Hang Power Clean
  • 5 DB Shoulder to Overhead
  • 150m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • DB Front Foot Elevated Split Squat x 8 ea.
  • Band Face Pulls x 15

Skill:

WOD:
4 Rds For Time:

  • 12 DB Deadlift 40/25
  • 9 DB Hang Power Clean
  • 6 DB Shoulder to Overhead
  • 150m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • Barbell/PVC Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

A) 8 Sets: (EMOM)

  • 4 Clean + Push Jerk

B) 4 Sets:

  • Clean High Pulls x 4 @ 106%

C) 4 Sets:

  • 1 1/4 Back Squat x 3

Skill:

WOD:
4 Rds For Time:

  • 12 DB Deadlift 50/35
  • 9 DB Hang Power Clean
  • 6 DB Shoulder to Overhead
  • 150m Run
Additional:
  • Mobility

 

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Saturday, March 18, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Obstacle Coarse
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Obstacle Coarse
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Obstacle Coarse
Additional:
  • Mobility

 

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Friday, March 17, 2017


Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
 17.4 Scaled

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts, 135/95
  • 55 wall-ball shots, 20/10 ball to 9-ft. target
  • 55-calorie row
  • 55 hand-release push-ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts
  • 55 wall-ball shots
  • 55-calorie row
  • 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts
  • 55 wall-ball shots
  • 55-calorie row
  • 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Additional:
  • Mobility

 

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It’s Coming After The OPEN

When the OPEN is over, prepare for Spring/Summer.  Muscle 3.0 is coming!!!

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