Monday, July 24, 2017

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Great crew at the Park.

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 5

*Decrease weight 10-15 LBs From Last week

Skill:

WOD:
AMRAP in 21 Minutes

  • 10 Medball Clean
  • 10 Wall Ball
  • 5-10-15-20-25 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = Max Reps @ 60%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:
AMRAP in 21 Minutes

  • 10 Medball Clean
  • 10 Wall Ball
  • 5-10-15-20-25 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 7 Sets:

Back Squat

  • Sets 1-6 = Build to 4RM
  • Set 7 = Decrease 10% of 4RM and perform Max Reps

B) 4 Sets:

  • Deadlift x 4 @80% of 1RM

Skill:

WOD:
A) 4 Sets:

  • 4 Hang Clean Panda Pull (70% max clean)(Straps OK!)
  • 3 Single Leg Broad Jump (Right)
  • 3 Single Leg Broad Jump (Left)
  • Rest 90 Seconds

B) 3 Sets:

  • 15 2 for 1 Wall Ball (Wall Ball 2fers) 20/14
  • 14 Heidens/Speed Skater (4’/3’) (over and back = 1)
  • Rest 90 Seconds

C) 6 Sets:

Carolina Shuttle

  • 5-10-15-20-25 yards (Touch line wth hand each change of direction)
  • Rest 90 Seconds between efforts.
Additional:
  • 10 Minutes Mobility
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Saturday, July 22, 2017

Thank you all for your patience this week! Looks like the guys next door are moving in today and over the weekend! It’s a bit hectic. So we decided to WOD in the park tomorrow! Let’s get outside and enjoy the summer! Meet at the park behind The Thornton Rec. Park at the lot off 112th and the light. By the skate park. We will bring weight so if you can RSVP here! Only one class at 8:30

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Friday, July 21, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 3 Sets:

  • Shoulder Press x 5

 

Skill:

WOD:
A) 4 Rds For Time:

  • 5 Power Clean
  • 10 Bar Facing Burpee

Rest 5 Minutes

B) 15-12-9 For Time:

  • Power Snatch
  • Dips
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

WOD:
A) 4 Rds For Time:

  • 5 Power Clean @70% of 1 RM Clean
  • 10 Bar Facing Burpee

Rest 5 Minutes

B) 15-12-9 For Time:

  • Power Snatch 75/55
  • Ring Dips
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 3 Sets:

  • Hang Power Snatch + Snatch (Work up to 65-70%)

B) 5 Sets:

  • Snatch x 2 (Up to 90%)

B) 3 Sets:

Hang Power Clean + Clean + 2 Push Press (Work up to 65-70%)

C) 5 Sets:

  • Clean & Jerk x 2 (Work up to 90%)

Skill:

WOD:
 A) 4 Rds For Time:

  • 5 Deadlift 315/205
  • 10 Bar Facing Burpee

Rest 5 Minutes

B) 21-15-9 For Time:

  • Power Snatch 95/65
  • Strict Handstand Push Ups
Additional:
  • Mobility

 

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Thursday, July 20, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Every 0n Minute x 5 Sets

  • Minute 1 = Row 15/12 Calories
  • Minute 2 =10 Slam Balls + 5 Burpee
  • Minute 3 = 15 Russian Twists ea.
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Every 0n Minute x 5 Sets

  • Minute 1 = Row 18/15 Calories
  • Minute 2 =10 Slam Balls + 5 Burpee
  • Minute 3 = 15 Russian Twists ea.
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
Rest as needed but do all the work. Form, not fatigue focus.

10×10 bar arch hollows

-Then-

  • 10s hold then 10s rest for 3-4 minutes ring support hold

    -Then-

    4 rounds

  • 5 reverse burpees
  • 3 bar pull overs

    -Then-

  • 15s hold then 15s rest for 4-5 minutes wall handstand hold perpendicular to the wall
Additional:
  • 10 Minutes Mobility

 

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Wednesday, July 19, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Deadlift x 5

Skill:

WOD:
4 Sets:

  • 100 Ft. Sled Push (Heavy)
  • 15 Russian KB Swings
  • 100m Farmers Carry
  • Rest 2 minutes
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:
4 Sets:

  • 100 Ft. Sled Push (Heavy)
  • 15 Russian KB Swings
  • 150m Farmers Carry
  • Rest 2 minutes
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • 3 Position Pendlay Row x 5 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)
  • Back Extensions x 8-10

Perform After WOD

  • 12 Minutes Row @ 88% of 2K pace

Skill:

WOD:
 5 Sets:

  • 100 Ft. Sled Push
  • 7 Stone to Shoulder/Sandbag Clean 150/100
  • 200m Farmers Carry 55/35
  • Rest 2 minutes

*Sled Push should be heavy.  Play with different techniques and speeds, which one allows you to finish the round most efficiently.  Farmer carries should be fast to be able to perform unbroken.

Additional:
  • Mobility

 

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Tuesday, July 18, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

Dynamic Warm Up

Strength:

3 Sets:

  • Bench Press x 5

*Increase 5# from last week

Skill:

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @55%
Rest :30 Seconds
:30 Seconds Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 4 Rds For Time:

  • 15 MB Sit Ups
  • 12 Deficit Push Ups
  • 9 Supine Row
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

3 Sets:

Bench Press

  • Set 1 = 5 Reps @75%
  • Set 2 = 3 Reps @85%
  • Set 3 = Max Reps @95%

*Percentages based off 90% of 1RM

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @55%
Rest :30 Seconds
:30 Seconds Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 4 Rds For Time:

  • 15 MB Sit Ups
  • 12 Deficit Push Ups
  • 9 Supine Row
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Behind the Neck Jerk x 3 (Up to today’s 3RM)

B) 4 Sets:

  • 2 Power Snatch off Blocks + Power Snatch from floor (Up to 75%)

C) 4 Sets:

  • 2 Power Clean off Blocks + Power Clean from floor (Up to 75%)

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @55%
Rest :30 Seconds
:30 Seconds C2B Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 4 Sets For Reps:

  • Max Reps Tempo Bench Press @BW/.75% (3 Seconds Eccentric)
  • Max Reps Temp Supine Ring Row (3 Seconds Eccentric)
  • Rest 3 Minutes

*For Ring Rows Set feet on box same height as rings

Rest 5 Minutes

C) For Time:

  • 65 GHD Sit Ups

 

Additional:
  • Mobility

 

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Monday, July 17, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 5

*Add 5 lbs from last week

Skill:

WOD:
AMRAP in 21 Minutes

  • 10 Vertical Jump touch to 8-10″ object overhead
  • 5 Hang Squat Clean
  • 5-10-15-20-25 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:
AMRAP in 21 Minutes

  • 10 Vertical Jump touch to 8-10″ object overhead
  • 5 Hang Squat Clean 95/65
  • 5-10-15-20-25 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Front Squat x 4 (Work Up to 92% of 3RM)

B) 3 Sets:

  • Back Squat x 6 (Up to 80-83%)
  • Band Pull a Parts x 15-20

C) 3 Sets:

  • Clean Pulls x 5 @95, 100, 105%

Skill:

WOD:
A) 4 Sets:

  • 5 Hang Clean Panda Pull (65% max clean)(Straps OK!)
  • 3 Single Leg Tuck Jump (Right)
  • 3 Single Leg Tuck Jump (Left)
  • Rest 90 Seconds

B) 3 Sets:

  • 10 MB Squat Jump Toss (30/20)
  • 14 Heidens/Speed Skater (4’/3’) (over and back = 1)
  • Rest 90 Seconds

C) 5 Sets:

Carolina Shuttle

  • 5-10-15-20-25 yards (Touch line wth hand each change of direction)
  • Rest 90 Seconds between efforts.
Additional:
  • 10 Minutes Mobility
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Schedule and Construction

First we want to say thank you to everyone for your patience this week while construction has been going on! Here are a few updates about the schedule today and the next few days.

NO 6:15 tonight.

They new wall is going to be constructed this weekend so we will not have access to the building.

Saturday we are going to be doing a park WOD at the park track behind the Thornton Rec center on 108th and Colorado.  We will be doing one class at 8:30. Meet in the parking lot off 108th Ave.

No open gym on Sunday.

HOWEVER, other exciting news!!!

Yoga is coming back to Surge as well as boot camp, kickboxing and boxing!!

Stayed tuned for more updates next week!

f

 

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Christmas in July!

Christmas in July! We have talked about this for years but this year is the year we are going to do it!

As you know we have a decent amount of construction cost coming for the remodel. But that is good news for you!

We are going to offer 5 members(or families) a huge savings of 20% off of unlimited or 3 day a week membership(for a year membership paid up front). The membership must be paid in full. These are first come first serve so message me ASAP to grab one of these memberships!

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Monday, July 10, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 5

*Add 5 lbs from last week

Skill:

WOD:
AMRAP in 18 Minutes

  • 30 Double Unders
  • 8 Goblet Squat
  • 5-10-15-20 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = Max Reps @ 90%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:
AMRAP in 18 Minutes

  • 30 Double Unders
  • 8 Goblet Squat 70/55
  • 5-10-15-20 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • Front Squat x 3 (Work Up to 75-80%)

B) 3 Sets:

  • Back Squat x 5 (Up to 70-75%)
  • Band Pull a Parts x 15-20

C) 3 Sets:

  • Clean Pulls x 3 @90%

Skill:

WOD:
A) 4 Sets:

  • 6 Hang Clean Panda Pull (60% max clean) x 8(Straps OK!)
  • 5 Single Leg Tuck Jump (Right)
  • 5 Single Leg Tuck Jump (Left)
  • Rest 2:00

B) 3 Sets:

  • 8 MB Squat Jump Toss (30/20)
  • 12 Heidens/Speed Skater (4’/3’) (over and back = 1)
  • Rest 2:00

C) 5 Sets:

Carolina Shuttle

  • 5-10-15-20-25 yards (Touch line wth hand each change of direction)
  • Rest 2:00 between efforts.
Additional:
  • 10 Minutes Mobility
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