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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Thursday, March 16, 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:
For Time:

  • 20 Burpee Box Jump
  • 300m Run
  • 40 Inverted Barbell Row
  • 50 KB Sumo Deadlift High Pull
  • 60 Calorie Row
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:
For Time:

  • 20 Burpee Box Jump
  • 300m Run
  • 40 Inverted Barbell Row
  • 50 KB Sumo Deadlift High Pull
  • 60 Calorie Row
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

If you feel you want to come in and move around do so.

Additional:
  • 10 Minutes Mobility

 

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Wednesday, March 15, 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.
  • Single Leg DB/KB RDL x 8-10 ea.
  • Farmers Carry x 100 yards

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D) 3 Sets:

  • Single Arm Bent Over DB Row x 8-10 ea.
  • Single Leg DB/KB RDL x 8-10 ea.
  • Farmers 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 3

Perform After WOD

C) 3 Sets:

  • Single Arm Bent Over DB Row x 8-10 ea.
  • Single Leg DB/KB RDL x 8-10 ea.
  • Farmers Carry x 100 yards

Skill:

WOD:
A) AMRAP 5:

2 Rounds:

  • 5 Strict Pull Ups
  • 10 Hang Power Clean 165/110
  • 15 Sit ups
  • 100 Double-unders
  • Max Cal Row in time remaining

Rest 5 minutes

B) AMRAP 5:

2 Rounds:

  • 5 Strict Pull-ups
  • 10 Hang Power Clean 165/110
  • 15 Sit Ups
  • 100 Double-unders
  • Max Cal Row in time remaining
Additional:
  • Mobility

 

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Tuesday, March 14, 2017

Essentials

Strength/Skill:
Warm Up:

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

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

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:
AMRAP in 24 Minutes:

  • 30 Seconds Plank Hold
  • 200m Run
  • 15 KB Swing
  • 10 Handstand Push Ups
  • 10 Overhead Squat
  • 200m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

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

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

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:
AMRAP in 24 Minutes:

  • 30 Seconds L-Sit on Paralletes/Ring Plank Hold
  • 200m Run
  • 20 KB Swing 55/35
  • 10 Handstand Push Ups
  • 20 Overhead Squat 115/75
  • 200m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

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

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

8 Sets: (EMOM)

  • 4 Thrusters + 4 OH Walking Lunge + 4 Thrusters

Skill:

WOD:
AMRAP in 24 Minutes:

  • 30 Seconds L-Sit on Paralletes
  • 20/15 Cal Row
  • 20 KB Snatch (10 each) 70/55
  • 10 Deficit Handstand Push Up
  • 20 Overhead Squat 135/95
  • 200m Run
Additional:
  • Mobility
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Monday, March 13, 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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