Posts belonging to Category Daily Workouts



Tuesday, June 30, 2015

Essentials

Strength/Skill:
Warm Up:

  • Agility Ladder

Strength:

Skill:

WOD:
A) 5 Sets Each For Time:

  • 9 Deadlift
  • 9 Box Jump/Step Up

*Rest 2 Minute Between Sets

Rest 5 Minutes Then Perform:

B) AMRAP in 12 Minutes:

  • 9 Burpee
  • 1 Rope Climb (3 Pull Up/3 Knee to Elbow)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Agility Ladder

Strength:

Skill:

WOD:
A) 5 Sets Each For Time:

  • 9 Deadlift 275/185
  • 9 Box Jump 24/20

*Rest 2 Minute Between Sets

Rest 5 Minutes Then Perform:

B) AMRAP in 12 Minutes:

  • 9 Burpee
  • 1 Rope Climb
Additional:

Competition

Strength/Skill:
Warm Up:

  • Agility Ladder

Strength:

Skill:

WOD:
A) 5 Sets Each For Time:

  • 9 Deadlift 315/205
  • 9 Box Jump 30/24

*Rest 2 Minute Between Sets

Rest 5 Minutes Then Perform:

B) AMRAP in 12 Minutes:

  • 9 Burpee
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Monday, June 29, 2015

Essentials

Strength/Skill:
Warm Up:2 Set:

  • Banded Glute Activation Series x 10 ea.
  • Plank Hold x 30 Seconds

Strength:

A) 4 Sets: (EMOM)

  • Hang Clean (At Knees) x 2 @70% of 1 RM

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 3

Skill:

WOD:
5 Rds For Time:

  • 15 Wall Ball
  • 15 MB Sit Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Set:

  • Banded Glute Activation Series x 10 ea.
  • Plank Hold x 30 Seconds

Strength:

A) 4 Sets: (EMOM)

  • Hang Clean (At Knees) x 2 @70% of 1 RM

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

Skill:

WOD:
5 Rds For Time:

  • 20 Wall Ball 20/14
  • 15 MB Sit Up (Ball Must Touch Overhead and In Front of Feet)
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

B) 4 Sets

6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

C) 2 Sets:

  • Good Mornings x 6
  • GH Raises x 10
  • DB Split Squat x 6 ea.

Skill:

WOD:
5 Rds For Time:

  • 20 Wall Ball 30/20
  • 15 MB Sit Up (Ball Must Touch Overhead and In Front of Feet)
Additional:
  • 10 Minutes Mobility

Open Gym

Open gym is cancelled this week, sorry for any inconvenience it will be back to normal schedule next week.

Saturday, June 27, 2015

Schedule Reminder:  There will be One FUN filled WOD today at 8:30, the 9:45 is cancelled sorry for any inconvenience.

Essentials

Strength/Skill:
Warm Up:2 Sets:

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

2 Sets:

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

Strength:

8 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk (Build over the course of the 8 sets)

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press
  • AMRAP Thruster
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

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

2 Sets:

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

Strength:

8 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk (Build over the course of the 8 sets)

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press 185/125
  • AMRAP Thruster 95/65
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:

Competition

Strength/Skill:
Warm Up: 

2 Sets:

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

2 Sets:

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

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk (Build over the course of the 8 sets)

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

B) 3 Sets: (Perform After WOD)

  • DB Rollback Extensions x 12

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press 185/125
  • AMRAP Thruster 115/75
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:
  • 10 Minutes Mobility

Friday, June 26, 2015

Saturday Schedule Reminder:  There will be one class at 8:30.  Come out start you Saturday off right and finish on a strong note!!!

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10
  • Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

(Perform After WOD)

A) 6 Sets: (Every 2 Minutes)

  • Deadlift x 3

Skill:

WOD:
 

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

  • 6 Minute 1RM 1-Rep Max Snatch

B) (6:01-14:00)

8 Minute AMRAP:

  • 30 Double Unders
  • 15 Toes-to-Bar

C) (14:01-20:00)

  • 6 Minute 1RM 1-Rep Max Snatch
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10
  • Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

(Perform After WOD)

6 Sets: (Every 2 Minutes)

Deadlift x 1

  • Set 1 = 5 Reps 65%
  • Set 2 = 4 Reps 70%
  • Set 3 = 3 Reps 75%
  • Set 4 = 2 Reps 80%
  • Set 5 = 1 Rep 85%
  • Set 6 = 1 Rep 90%

*Linear progression of all sets each week. Goal is 20# increase each week if 90% is above 440#, and 10# each week if 90% is below 440#.

Skill:

WOD:
Granite Games 15.2

RX

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

  • 6 Minute 1RM 1-Rep Max Snatch

B) – (6:01-14:00)

8 Minute AMRAP:

  • 30 Double Unders
  • 15 Chest-to-Bar Pull-ups
  • 30 Double Unders
  • 15 Toes-to-Bar

C) (14:01-20:00)

  • 6 Minute 1RM 1-Rep Max Snatch

Masters/Scaled

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

  • 6 Minute 1RM 1-Rep Max Snatch

B) (6:01-14:00)

8 Minute AMRAP:

  • 30 Double Unders
  • 15 Toes-to-Bar

C) (14:01-20:00)

  • 6 Minute 1RM 1-Rep Max Snatch
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10
  • Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

(Perform After WOD)

A) 5 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 2 Reps @ 75%
  • Set 3 = 1 Rep @ 80%
  • Sets 4-5 = 2 Reps @ Drop weight of 35# if 80% is above 285#, and drop 20# is 80% is below 285#.

* Goal to increase heavy single each week of 10# if 80% is above 285#, and 5# if 80% is below 285#.

B) 6 Sets: (Every 2 Minutes)

Deadlift x 1

  • Set 1 = 5 Reps 65%
  • Set 2 = 4 Reps 70%
  • Set 3 = 3 Reps 75%
  • Set 4 = 2 Reps 80%
  • Set 5 = 1 Rep 85%
  • Set 6 = 1 Rep 90%

*Linear progression of all sets each week. Goal is 20# increase each week if 90% is above 440#, and 10# each week if 90% is below 440#.

Skill:

WOD:
 

(Optional Conditioning WOD)

Granite Games 15.2

RX

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

  • 6 Minute 1RM 1-Rep Max Snatch

B) – (6:01-14:00)

8 Minute AMRAP:

  • 30 Double Unders
  • 15 Chest-to-Bar Pull-ups
  • 30 Double Unders
  • 15 Toes-to-Bar

C) (14:01-20:00)

  • 6 Minute 1RM 1-Rep Max Snatch
Additional:
  • 10 Minutes Mobility

Thursday, June 25, 2015

Yoga Class is on as scheduled.  Come in and work on that mobility, class is only $5!!!

Essentials

Strength/Skill:
Warm up:

3 Sets:

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

3 Sets:

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

Strength:

With a Partner Perform 3 Sets:

  • Backwards Overhead Medball Toss x 5 ea.
  • Overhead Medball Soccer Toss x 5 ea.
  • Medball Sit Up Tosses x 10 ea.

Skill:

WOD:
For Time:

  • 1000m Row
  • 150yrd Sled Push
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
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

With a Partner Perform 3 Sets:

  • Backwards Overhead Medball Toss x 5 ea.
  • Overhead Medball Soccer Toss x 5 ea.
  • Medball Sit Up Tosses x 10 ea.

Skill:

WOD:
For Time:

  • 1000m Row
  • 150yrd Sled Push
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day

A) Mobility and Maintenance

 

Yoga Class

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday, June 24, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

  • Clean x 1

Skill:

WOD:
AMRAP in 15 Minutes:

  • 200m Run
  • 15 Pull Ups
  • 200m Run
  • 15 Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

Clean x 1

  • Set 1 = 70%
  • Set 2 = 75%
  • Set 3 = 80%
  • Set 4 = 85%
  • Set 5 = 88-90%
  • Set 6 = 90-92%
  • Sets 7-8 = Drop Set @ 92% minus 20# if 92% is above 265#, minus 10# if 92% is below 265#

B) 2 Sets: (Optional After WOD)

  • Elevated Push Up x 20-25
  • Wt. Stationary Dip x 15-20
  • Supinated Row x 15
  • Pendlay Row x 10

*If you’re unable to perform stationary dips, sub either ring or parallete push ups.

Skill:

Justin Gilchrest’s B-Day WOD:
For Time:

  • 400m Run
  • 15 Bar Muscle Up
  • 15 Handstand Push Up
  • 400m Run
  • 30 Chest to Bar Pull Up
  • 30 Ring Dip
  • 400m Run
  • 60 Pull Ups
  • 60 Push Up
  • 400m Run
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

Clean x 1

  • Set 1 = 70%
  • Set 2 = 75%
  • Set 3 = 80%
  • Set 4 = 85%
  • Set 5 = 88-90%
  • Set 6 = 90-92%
  • Sets 7-8 = Drop Sets @ 92% minus 20# if 92% is above 265#, minus 10# if 92% is below 265#

B1) 5 Sets: (90 Seconds between sets 1 and 2, then 2:30 between 2-5. Super Set B1 and B2, start B2 after 2nd set of B1)

  • Back Squat x 3

If 1RM is below 395#

  • Set 1 = 70%
  • Sets 2-5 = 75%

If 1RM is above 395#

  • Set 1 = 65%
  • Sets 2-5 = 70%

*Goal is Linear progression each week. Goal 20# increase each week if 1RM is above 395#, and 10# increase each week if 1RM is below 395#.

B2) 4 Sets:

C) 3 Sets: (EMOM)

  • Fat Bar Overhead Walking Lunge x 8

*1 rep = 1 step. Start at 50% of 1RM Clean & Jerk. Linear progression each week. Goal 10# increase each week if 50% of 1RM is above 220#, and 5# increase each week if 50% is below 220#.

D) 2 Sets: (Optional After WOD)

  • Elevated Push Up x 20-25
  • Wt. Stationary Dip x 15-20
  • Supinated Row x 15
  • Pendlay Row x 10

Skill:

WOD:
For Time:

  • 400m Run
  • 15 Bar Muscle Up
  • 15 Handstand Push Up
  • 400m Run
  • 30 Chest to Bar Pull Up
  • 30 Ring Dip
  • 400m Run
  • 60 Pull Ups
  • 60 Push Up
  • 400m Run
Additional:
  • 10 Minutes Mobility

Tuesday, June 23, 2015

Parking Reminder: Please do not park in the 3 parking spots on the east side of the lot during the night classes.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

Strength:

Skill:

WOD:
For Time:

1 Minute L-Sit/Plank Buy In:

30-20-10:

  • Shoulder to Overhead
  • Wt. Sit Ups
  • Double Unders x 2

400m Farmers Carry

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

Strength:

Skill:

WOD:
For Time:

1 Minute L-Sit Buy In:

30-20-10:

  • Shoulder to Overhead 135/95
  • Wt. Sit Ups
  • Double Unders x 3

400m Farmers Carry

 

Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

Strength:

Skill:

WOD:
For Time:

1 Minute L-Sit Buy In:

30-20-10:

  • Shoulder to Overhead 135/95
  • Wt. Sit Ups
  • Double Unders x 3

400m Farmers Carry

Additional:
  • 10 Minutes Mobility

Monday, June 22, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

  • Halting Power Snatch + Overhead Squat

Skill:

WOD:
5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans
  • 6 Push Ups
  • 9 Squats

Rest 1 Minutes, and then resume where you left off

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

Halting Snatch

  • Set 1 = 65%
  • Set 2 = 70%
  • Set 3 = 75%
  • Set 4 = 80%
  • Set 5 = 85%

*5 second count from ground to knee, isometric hold for 3 seconds then snatch.

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

If 1RM is below 395#

  • Set 1 = 65%
  • Set 2 = 70%
  • Sets 3-6 = 75% + 10#

If 1RM is above 395#

  • Set 1 = 60%
  • Set 2 = 65%
  • Sets 3-6 = 70% + 20#

*Goal is Linear progression each week. Goal 20# increase each week if 1RM is above 395#, and 10# increase each week if 1RM is below 395#.

Skill:

Meg’s B-Day WOD:
 5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans 135/95
  • 6 Push Ups
  • 9 Squats

Rest 1 Minutes, and then resume where you left off

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

Halting Snatch

  • Set 1 = 65%
  • Set 2 = 70%
  • Set 3 = 75%
  • Set 4 = 80%
  • Set 5 = 85%

*5 second count from ground to knee, isometric hold for 3 seconds then snatch.

B) 2 Sets:

Touch and Go Power Snatch

  • Set 1 = 5 Reps @ 60% of 1RM
  • Set 2 = Max Reps :30 Seconds @ 60% minus 5#

C) 4 Sets: (Every 2 Minutes)

  • 2 Front Squat + Thruster @ 60% of 1RM Front Squat

*Goal to increase 20# if 60% is above 265#, and 10# if 60% is below 265#.

D) 4 Sets: (Every 90 Seconds)

  • 3-4″ Deficit Snatch Grip Deadlift x3 @75% of 1 RM Snatch (No Straps)

*Goal is linear progression of 10# each week.

Skill:

WOD:
5 Sets:AMRAP in 3 Minutes:

  • 3 Power Cleans 185/125
  • 6 Push Ups
  • 9 Squats

Rest 1 Minutes, and then resume where you left off

Additional:
  • 10 Minutes Mobility

Saturday, June 20, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

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

 

  • Partner Warm Up

Strength:

 

8 Sets: (Every 90 Seconds)

  • Push Press + Split Jerk (Build over the course of the 8 sets)

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Skill:

WOD:
With a Partner Complete For Time:

  • 20 Wall Climbs

*While Partner Performs Wall Climb, other Partner performs Deadlift Hold.  Each time the bar is dropped athletes must switch.

  • 60 Push Ups

*While Partner Performs Handstand Push Ups, other Partner performs Front Rack Hold.  Each time the bar is dropped athletes must switch.

  • 80 Toe to Bar

*While Partner Performs Toe to Bar, other Partner performs DB Overhead Waiter Hold.  Each time the bar is dropped athletes must switch.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

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

 

  • Partner Warm Up

Strength:

8 Sets: (Every 90 Seconds)

  • Push Press + Split Jerk (Build over the course of the 8 sets)

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Skill:

WOD:
With a Partner Complete For Time:

  • 30 Wall Climbs

*While Partner Performs Wall Climb, other Partner performs Deadlift Hold.  Each time the bar is dropped athletes must switch.

  • 60 Handstand Push Ups

*While Partner Performs Handstand Push Ups, other Partner performs Front Rack Hold.  Each time the bar is dropped athletes must switch.

  • 90 Toe to Bar

*While Partner Performs Toe to Bar, other Partner performs DB Overhead Waiter Hold.  Each time the bar is dropped athletes must switch.

Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

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

 

  • Partner Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Push Press + Split Jerk (Build over the course of the 8 sets)

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

B) 3 Sets: (Perform After WOD)

  • DB Rollback Extensions x 12

Skill:

WOD:
With a Partner Complete For Time:

  • 40 Wall Climbs

*While Partner Performs Wall Climb, other Partner performs Deadlift Hold.  Each time the bar is dropped athletes must switch.

  • 80 Handstand Push Ups

*While Partner Performs Handstand Push Ups, other Partner performs Front Rack Hold.  Each time the bar is dropped athletes must switch.

  • 120 Toe to Bar

*While Partner Performs Toe to Bar, other Partner performs DB Overhead Waiter Hold.  Each time the bar is dropped athletes must switch.

Additional:
  • 10 Minutes Mobility