Posts belonging to Category Daily Workouts



Saturday, April 25, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 20 Minutes:

  • 10 Pull Ups
  • 100m Run
  • 10 Push Ups
  • 50m Farmers Carry
  • 10 Wall Ball
  • 100m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Banded Triple Threat x 10-12
  • Clean Pull x 5 @ 93-95%

Perform After WOD

B) “Ring of Fire”

Skill:

WOD:
AMRAP in 20 Minutes:

  • 10 Pull Ups
  • 100m Run
  • 10 Push Ups
  • 50m Farmers Carry
  • 15 Wall Ball
  • 100m Run
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Banded Triple Threat x 10-12
  • Clean Pull x 5 AHAP @ 93-95%

Perform After WOD

B) “Ring of Fire”

Skill:

WOD:
AMRAP in 20 Minutes:

  • 15 Pull Ups
  • 100m Run
  • 15 Push Ups
  • 50m Farmers Carry
  • 15 Wall Ball
  • 100m Run
Additional:
  • 10 Minutes Mobility

Friday, April 24, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

7 Sets: (Every 2 Minutes)

  • Hang Power Snatch + Overhead Squat + Squat Snatch

Skill:

WOD:
21-15-9 For Time:

  • Deadlift
  • Box Jump
  • DB Push Press
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

A) 6 Sets: (EMOM)

Hang Snatch (At the Knee)

  • Set 1 = 1 Rep @ 65%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 75%
  • Set 4 = 1 Rep @ 80%
  • Set 5 = 1 Rep @ 85%
  • Set 6 = 1 Rep @ 88%

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk + 10# is 80% is less then 285, and + 20# if 80% is more then 285.

Skill:

WOD:
“Master’s Event 4″

21-15-9 For Time:

  • Deadlift 225/155
  • Box Jump 24/20
  • Handstand Push Up
Additional:

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • High Box Jump 1.1.1.1 (Step Down to Lower Box)
  • Handstand Walk x 10-15 yrds

Strength:

A) 8 Sets: (EMOM)

Snatch From Blocks (At the Knee)

  • Set 1 = 1 Rep @ 65%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 75%
  • Set 4 = 1 Rep @ 80%
  • Set 5 = 1 Rep @ 85%
  • Sets 6-8 = 2 Reps

Sets 6-8 will be performed as drop sets.  If your 85% is above 220# then drop weight 35#.  If your 85% is below 220# drop weight 25#.  Increase 10# from last week if 85% is above 220# and a 5# increase if 85% is below 220#.

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk +10# is 80% is less then 285, and + 20# if 80% is more then 285.

C) 4 Sets: (Every 90 Seconds)

  • 2-3″ Deficit Deadlift x 5 @ 60% of 1 RM +10# is 60% is above 385, and +5# if 60% is below 385.

Skill:

WOD:
“Master’s Event 4″21-15-9 For Time:

  • Deadlift 225/155
  • Box Jump 24/20
  • Handstand Push Up
Additional:
  • 10 Minutes Mobility

Yoga is Cancelled tonight:(

Brittany is unfortunately fighting a sinus infection, so she will not be available to teach tonight.  Therefore Yoga is cancelled tonight, sorry for any inconvenience. 

Thursday, April 23, 2015

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:

3 Sets:

  • Wt. Pull Up x 5
  • 30-45 Seconds Jump Rope Practice

Skill:

WOD:
4 Rds For Time

  • 10 Sumo Deadlift High Pull 95/65
  • 15 Lateral Jump Over Bar
  • 20m Bear Crawl
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:

3 Sets:

  • Wt. Pull Up x 5
  • 30-45 Seconds Jump Rope Practice

Skill:

WOD:
4 Rds For Time

  • 10 Sumo Deadlift High Pull 95/65
  • 15 Lateral Jump Over Bar
  • 20m Bear Crawl

 

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, April 22, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 increase weight used from last week 3-5%

*Pause for 3 Seconds in dip then drive.

B) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
AMRAP in 5 Minutes:

  • 5 Burpee
  • 5 Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk +5# if 65% is less then 220# and +10# if 65% is greater then 220#

*Pause for 3 Seconds in dip then drive.

B) 2 Sets: (Rest 3 Minutes between Sets)

  • Incline DB Press x ME

*Goal is to increase weight in which you used last week and meet or exceed the amount of reps you completed on each set. Rest 3 Minutes between sets.

C) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
AMRAP in 5 Minutes:

  • 5 Burpee
  • 1 Muscle Up + 5 Ring Dips
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Halt Clean x 2 @ 75% of 1 RM + 5# is 75% is less then 265# and +10# if 75% is greater then 265#

*Pause for 3 Seconds at knees.

B) 4 Sets: (Every 2:30)

  • Back Squat x 8 @ 70% + 10# is 70% is less then 330# and +20# if 70% is greater then 330#

C) 5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk +5# if 65% is less then 220# and +10# if 65% is greater then 220#

*Pause for 3 Seconds in dip then drive.

D) 2 Sets: (Rest 3 Minutes between Sets)

  • Incline DB Press x ME

*Goal is to increase weight in which you used last week and meet or exceed the amount of reps you completed on each set. Rest 3 Minutes between sets.

E) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
(Optional Conditioning WOD)

AMRAP in 5 Minutes of:

  • 5 Burpee
  • 1 Muscle Up + 5 Ring Dips
Additional:
  • 10 Minutes Mobility

Tuesday, April 21, 2015

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Overhead Backwards MB Toss x 4
  • Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

WOD:
A) For Time:

  • 30 Calorie Row
  • 25 Squat Clean Thrusters
  • 20 Burpee Pull Up

At the 18:00 Minute Mark Perform:

B) AMRAP in 10 Minutes:

  • 10 Single Arm Alt. DB Snatch
  • 20 Air Squats
  • 30 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Overhead Backwards MB Toss x 4
  • Standing Broad Jump x 4
  • Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

WOD:
A) For Time:

  • 40 Calorie Row
  • 30 Squat Clean Thrusters 95/65
  • 20 Bar Muscle Up

At the 18:00 Minute Mark Perform:

B) AMRAP in 10 Minutes:

  • 10 Single Arm Alt. DB Snatch 60/40
  • 20 Alt. Pistols
  • 30 Double Unders
Additional:

Competition

Strength/Skill:
Warm Up:3 Sets:

  • Overhead Backwards MB Toss x 4
  • Standing Broad Jump x 4
  • Hollow and Arch Swings on Rings x 4-6

Strength:

5 Sets: (EMOM)

  • High Hang Snatch High Pull + High Hang Snatch @ 65% of 1RM + 5# if 65% is below 220# and + 10# if 65% is above 220#

Skill:

WOD:
A) For Time:

  • 40 Calorie Row
  • 30 Squat Clean Thrusters 115/80
  • 20 Bar Muscle Up

At the 18:00 Minute Mark Perform:

B) AMRAP in 10 Minutes:

  • 10 Single Arm Alt. DB Snatch 70/50
  • 20 Alt. Pistols
  • 30 Double Unders
Additional:
  • 10 Minutes Mobility

Monday, April 20, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 2 Minute)

  • Front Squat x 5

*Increase 5-10# from last week

B) 3 Sets:

  • Wt. Hip Ext. x 10-12

Skill:

WOD:
AMRAP 9 Minutes:

  • 12 MB Sit Up
  • 9 Box Jump
  • 6 Hang Power Clean

*MB Sit Up = Med Ball touches over head as athlete touches shoulder blades on ground, then Med Ball touches in front of the athletes toes as they Sit Up.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

  • Set 1 = 5 reps @ 65%
  • Set 2 = 4 reps @ 70%
  • Set 3 = 3 reps @ 75%
  • Sets 4-6 = 3 reps

*Sets 4-6 are drop sets.  For these sets if your 75% is above 285 lbs decrease load 35 lbs.  If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

  • DB/KB Stationary Alt. Forward Lunges x 10 ea. (+ 5-10% from heaviest weight used last week)
  • Stiff Legged Deadlift x 8 @ 60% of 1 RM Deadlift (If work set was below 220# last week increase weight by 5#, if work sets were above 220# last week increase weight by 10#)

Skill:

WOD:
AMRAP 9 Minutes:

  • 12 MB Sit Up 20/14
  • 9 Box Jump 24/20
  • 6 Hang Power Clean 185/125

*MB Sit Up = Med Ball touches over head as athlete touches shoulder blades on ground, then Med Ball touches in front of the athletes toes as they Sit Up.

Additional:

Competition

Strength/Skill:
Warm Up:2 Sets: 

  • Banded Glute Activation x 10 ea.
  • Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

  • Set 1 = 5 reps @ 65%
  • Set 2 = 4 reps @ 70%
  • Set 3 = 3 reps @ 75%
  • Sets 4-6 = 3 reps

*Sets 4-6 are drop sets.  For these sets if your 75% is above 285 lbs decrease load 35 lbs.  If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

  • Back Rack Stationary Alt. Forward Lunges x 10 ea. (+ 5-10% from heaviest weight used last week)
  • Stiff Legged Deadlift x 8 @ 60% of 1 RM Deadlift (If work set was below 220# last week increase weight by 5#, if work sets were above 220# last week increase weight by 10#)

Skill:

WOD:
AMRAP 9 Minutes:

  • 12 Sit Up 30/20
  • 9 Box Jump 24/20
  • 6 Hang Power Clean 185/125

*MB Sit Up = Med Ball touches over head as athlete touches shoulder blades on ground, then Med Ball touches in front of the athletes toes as they Sit Up.

Additional:
  • 10 Minutes Mobility

Friday, April 17, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

7 Sets: (Every 2 Minutes)

  • Hang Power Snatch + Power Snatch + Overhead Squat

Skill:

WOD:
For Time:

60m Sled Push

Then

21-15-9

  • KB Swings
  • Wt. Anchored Sit Up

60m Sled Push

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

A) 6 Sets: (EMOM)

Hang Snatch (At the Knee)

  • Set 1 = 1 Rep @ 65%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 75%
  • Set 4 = 1 Rep @ 80%
  • Set 5 = 1 Rep @ 85%
  • Set 6 = 1 Rep @ 88%

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk + 10# is 80% is less then 285, and + 20# if 80% is more then 285.

Skill:

WOD:
For Time:

60m Sled Push

Then

21-15-9

  • KB Swings
  • GHD Sit Ups/Wt. Anchored Sit Up

60m Sled Push

Additional:

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • High Box Jump 1.1.1.1 (Step Down to Lower Box)
  • Handstand Walk x 10-15 yrds

Strength:

A) 8 Sets: (EMOM)

Snatch From Blocks (At the Knee)

  • Set 1 = 1 Rep @ 65%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 75%
  • Set 4 = 1 Rep @ 80%
  • Set 5 = 1 Rep @ 85%
  • Sets 6-8 = 2 Reps

Sets 6-8 will be performed as drop sets.  If your 85% is above 220# then drop weight 35#.  If your 85% is below 220# drop weight 25#.  Increase 10# from last week if 85% is above 220# and a 5# increase if 85% is below 220#.

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk +10# is 80% is less then 285, and + 20# if 80% is more then 285.

C) 4 Sets: (Every 90 Seconds)

  • 2-3″ Deficit Deadlift x 5 @ 60% of 1 RM +10# is 60% is above 385, and +5# if 60% is below 385.

Skill:

WOD:
For Time:

60m Sled Push

Then

21-15-9

  • KB Swings
  • GHD Sit Ups

60m Sled Push

Additional:
  • 10 Minutes Mobility

Yoga is Back!!!

Brittany is back along with the 6:15 Yoga Class.  Class is tonight, come in and work on those areas that maybe a little tender!!! Class is $5.

Thursday, April 16, 2015

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:

3 Sets:

  • Bent Over YTW x 10 ea.
  • FLR x 30-45 Seconds
  • Hip Ext. Isometric Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 750m Row
  • 50 Burpee
  • 25 DB Clean and Jerk
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:

 

3 Sets:

  • Bent Over YTW x 10 ea.
  • FLR x 30-45 Seconds
  • Hip Ext. Isometric Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 750m Row
  • 50 Burpee
  • 25 DB Clean and Jerk
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD
Recovery DayA) Mobility and MaintenanceYoga 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