Monthly Archives: October 2015

Tuesday 10/20/15 Training

UPCOMING EVENTS

 

October 24th 10am Skill Clinic Kipping 

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 


 

 

 

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Festivus Games 2015!

Check out our Facebook Page for more photos, Click the link Below

Facebook Album

 

 

Strength

 

 

Part 1

Choose One:

5×5 Ring Push Ups (Tempo 3333)

5×5 Ring Dips (Tempo 3333)

(3 seconds down, 3 second hold at the bottom, 3 seconds up, 3 second hold at the top)

 

Part 2 

3 Rounds

15 Goblet Squats

30 Second Rest

15 Weighted Sit Ups

30 Second Rest

 

 

Conditioning

 

For Time:

15-12-9-6-3

Burpee Box Jump

American Kettlebell Swing (70/50/35/25)

 

Monday 10/19/15 Competition

UPCOMING EVENTS

 

October 24th 10am Skill Clinic Kipping 

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 


 

 

 

 

 

Conditioning

 

Beginner

21 Hang Power Snatches (45/35lbs)

21 Ring Rows

200 Meter Run

15 Hang Power Snatches

15 Ring Rows

400 Meter Run

9 Hang Power Snatches

9 Ring Rows

800 Meter Run

 

 

 

 

Intermediate/Advanced

21 Power Snatches (95/65/45)

21 Pull Ups

200 Meter Run

15 Power Snatches

15 Pull Ups

400 Meter Run

9 Power Snatches

9 Ring Rows

800 Meter Run

Friday 10/16/15 Competition

UPCOMING EVENTS

 

October 17th 7:15am Carpool to Festivus Games

 

October 24th 10am Skill Clinic Kipping 

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 


 

 

Conditioning

 

4 Rounds For Time

15 Sumo-Deadlift High Pulls

15 Second L-Sit

400 Meter Run

 

Beginner-45/35lbs

Intermediate-55/45lbs

Advanced-75/55lbs

 

 

Notes

-If you cannot perform an L-Sit substitute an L-Tuck

 

 

Mobility

2 Rounds

20 Banded Hamstring Floss

90 Second Straddle Stretch

Thursday 10/15/15 Training

UPCOMING EVENTS

 

October 17th 7:15am Carpool to Festivus Games

 

October 24th 10am Skill Clinic Kipping 

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 


 

 

 

Strength

 

5×5 Supinated Barbell Row

 

 

Conditioning

 

AMRAP 10

2,4,6,8,etc.

Dumbbell Cluster

32ft Bear Crawl between Rounds

 

 

Notes

-Supinated row is performed with a reverse grip on the barbell

-Dumbbell cluster is a clean into a thruster

 

 

MOBILITY

2 Rounds

2 Minute Couch Stretch

20 Rep Hip Internal Rotations

Wednesday 10/14/15 Training

UPCOMING EVENTS

 

October 17th 7:15am Carpool to Festivus Games

 

October 24th 10am Skill Clinic Kipping 

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 


 

 

 

 

 

Strength

 

Ring Dip Progression

 

Choose 1

 

1. 5 Sets of 30 Second Support Hold

 

2. 5 Sets of 6-8 Jumping Ring Dips with Slow Decent

 

3. 5×6-8 Reps of Ring Dips

 

 

Conditioning

 

3 Rounds For Time

800 Meter Run

20 Dumbbell Snatches 

 

Beginner 35/25

Intermediate-45/35

Advanced-55/45

 

 

Mobility

4 Rounds

30s Seated Skin The Cat

30s Passive Hang

Tuesday 10/13/15 Training

 

 

UPCOMING EVENTS

 

October 17th 7:15am Carpool to Festivus Games

 

October 24th 10am Skill Clinic Kipping 

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 


 

 

 

 

Strength

 

Every 2 Minutes For 20 Minutes

2 Clean Deadlifts

2 High Hang Cleans

 

 

5×5 Front Squats (Building)

 

 

Notes

-Base weight on technique of the high hang cleans–if technique looks good load up the bar!

-Front squats we are looking to add weight each set starting at 60% of your 1 rep max

-If you do not have a 1 rep max start at 95lbs for men and 65lbs for women

 

 

Mobility

2 Rounds

1 minute glute stretch (each side)

1 minute foam roll quad

Monday 10/12/15 Training

 

UPCOMING EVENTS

 

October 17th 7:15am Carpool to Festivus Games

 

October 24th 10am Skill Clinic Kipping 

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 


 

 

 

 

Conditioning

 

6 Rounds with a Partner

250 Meter Row

Rest 60 Seconds

8 Weighted Push Ups

Rest 60 Seconds

16 Suitcase Carry Box Step Ups

Rest 60 Seconds

 

 

Notes

-One works while the other rest

-Each row is an all out effort

-Use as much weight as possible for push ups

-Suitcase carry is performed with a dumbbell in each hand 

 

 

Mobility

 

4 Rounds

30 Second Asian Squat

30 Second Samson Stretch

Saturday 10/10/15 Training

 

 

 

Strength

 

7×3 Each Leg

Step Back Lunges

 

Notes

-As heavy as possible

-Add weight each set

 

 

Conditioning

 

15-12-9-6-3

Medicine Ball Clean

Toes 2 Bar

 

Friday 10/9/15 Competition

Conditioning

 

AMRAP 20

15 Box Jumps

1 Legless Rope Climb

10 Handstand Push Ups

 

Notes

-Scaling options

-Rope climb with your legs

-20s top of pull up hold

-Dumbbell press instead of hspu

Thursday 10/8/15 Training

Strength

 

20 Minutes Find:

5 Rep Max Bench

 

Notes

-Start with an empty barbell 

-Always have a spotter

-When resting spend time at the bottom of a squat

 

 

Conditioning

 

Partner Workout

AMRAP 8

10 Bench Press 50%

Partner does Max Air Squats

 

Rest 5 Minutes

 

AMRAP 8

50 Double Unders

Partner Holds Plank

 

Notes

-Beginner 100 Jump Ropes

-Intermediate 35 Double Unders