Monday, July 16, 2018

Tuesday- Thursday

Tuesday
Warm-up:
PCV (shoulders and wrists)
Barbell warm up
 
Mini WOD:
3 Rounds
5 DL (light)
5 Clean and Jerk (same as DL)
5 Burpee over bar
 
Strength:
Dead Lift
Set 1 50% 12 reps
Set 3 60% 10 reps
Set 3 and 4 70% 6-10 reps

Clean and Jerk
Set 1 50% 12 reps
Set 3 60% 10 reps
Set 3 and 4 70% 6-10 reps

 
WOD:
5 Rounds
15 Box jump
10 Clean and Jerk
250M row

Cool-Down

Wednesday
Make up day, if you were out either Monday or Tuesday do the missed workout.

Skills day
Warmup (full body)

Handstand
Wall walk up
Kick up to the wall
Kipping HSPU
Strick HSPU
Free standing handstands and handstand walk

Muscle Up (rings)
Pull ups
Dips
Jumping MU
Band assist MU

Paralletts
Front support, shoot through to rear support, then dip.
L-sit
Press to shoulder stand

Rope Climbs
Sitting on flood to standing
Foot grip climbs
Arms only climb

Jump rope
Single unders
Double under practice and progression.

Oly lift work.
OHS
Snatch

Wod:
2000M row for time or 1 mile run for time

Cool-Down

 
Thursday (6:00 combined class)
 
This is all body weight (except wallball and KBS).
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
KB halo

BW Strength:
#1 Couplet (4 rounds) Chest and Back
Max reps, Ring push up
Max reps, Elevated feet Ring row

#2 Triplet (4 rounds) Hamstrings, Quads and Calf
15 wallball
15 calf raises

#3Triplet  (4 rounds) Shoulders, Bicep and Tricep
HSPU or Box pike PU
Dips
Ring curls

#4Triplet  (4 rounds) Core
4 Opposite arm, leg raised plank (10 second hold, do each side twice)
10 Roll outs or Plank sled push/pull
20 Russian twist

Take a 15 second rest between moves. Basically give yourself enough time to get in position for the next exercise. 1min rest between each couplet or triplet.
We are trying to get all of this work done in 30-35mins.

WOD: for time
50 Air squat
10 Burpee
40 Sit up
10 Burpee
30 Lunges
10 Burpee
20 KBS 53/35
10 Burpee
10 meter Bear Crawl
10 Burpee
20 KBS 53/35
10 Burpee
30 Lunges
10 Burpee
40 Sit up
10 Burpee
50 Air squat

Cool-Down
 
Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am Workout with Bill
10am Nutrition workshop with Bill

Monday

7/16-7/21
Mid volume work Monday-Wednesday, full-body Thursday
Monday
Warm-up:
Band (Hips), Band (Chest)
PVC Shoulders
 
Mini WOD:
3 Rounds
200M run or 250M row
5 burpee to plate
10 push ups (inchworm in and out of push up position)

Strength:
Back Squat
Set 1 50% 12 reps
Set 3 60% 10 reps
Set 3 and 4 70% 6-10 reps
T2B between sets 5 to 10 reps

Bench Press
Set 1 50% 12 reps
Set 3 60% 10 reps
Set 3 and 4 70% 6-10 reps
V ups between sets 5-10 reps
 
Wod:
Cindy(x2) with a run! 15 min AMRAP
200M run
10 pull ups
20 push ups
30 air squat
 
Bonus:
Tabata ABS, 4 rounds of 3 moves
Groups can pick the moves.
 
Cool-Down
 

Monday, July 9, 2018

7/9-7/14


Monday, Tuesday, and Wednesday 5/5/5/3/3/3/1/1/1 Strength of choice each day. Pick something you want to make a PR attempt at and make it happen. Thursday is a hero wod, Hotshot19.
Monday
Warm-up:
Warm up for your strength choice.
“Drive the Bus” wall sit challenge! 15#M, 5#W
Mini WOD:
2 Rounds
5 Standing long jump to squat.
10 Push ups (inchworm in and out of push up position)
15 Air Squat
10 Situps
5 Pull ups
Strength:
Strength of choice 5/5/5/3/3/3/1/1/1 work up to heavy single.
It is feeling right, go for a PR. Time cap 20mins
 
Wod:
4 Rounds
15 Kettle bell squats
15 Push up
15 Kettle Bell swing
200M run

Bonus:
Tabata ABS, 4 rounds of 3 moves
Groups can pick the moves.
 
Tuesday
Warm-up:
Warm up for your strength choice.
 
Mini WOD:
5 Rounds
5 Pull up
5 Burpee to plate
 
Strength:
Strength of choice 5/5/5/3/3/3/1/1/1 work up to heavy single.
It is feeling right, go for a PR. Time cap 20mins
 
WOD:
EMOM for 12 minutes
2x Deadlift (60-70% 1RM)
4x Burpee over bar
8x DB snatch (50/25#)
 
Bonus:
800M run or 1000M row
Wednesday
Warm-up:
Warm up for your strength choice.
 
Mini WOD:
4 Rounds
5 Pull up
5 Burpee to plate
 
Strength:
Strength of choice 5/5/5/3/3/3/1/1/1 work up to heavy single.
It is feeling right, go for a PR. Time cap 20mins
 
WOD:
Team WOD
2-person team, for time
2000M Row
200x Plate overhead sit-ups (25/10#)
100x Ground-to-overhead (95/65#)
80x Burpees
----------
The team can only have ONE participant "working" at a time.
The team has to complete reps before moving onto the next phase.
Teammates do NOT have to do equal work.

Thursday (6:00 combined class)
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
Mini WOD:
3 Rounds
4 Turkish Get Ups
8 Kettle Bell Halos (4 each direction)

 
Strength:
Tonight, our strength is in the WOD, high volume squats and cleans.

WOD:
Six rounds for time of:
30 Squats
Power clean, 19 reps 135/95-RX, 95/65-COMP, 65/45-SCALED
7 Strict Pull-ups-RX, Kipping-COMP, Ring Row-SCALED
Run 400 meters
On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battling the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.
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Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am Workout with Bill
10am Nutrition workshop with Bill

Monday, June 25, 2018

6/25-6/30 Mid Volume Week 2.


We are looking to get 30 good quality reps of the primary strength per day.
Monday
Warm-up:
Band (Hips)
Mini WOD:
3 Rounds
16 DB Walking Lunge (8 per leg)
5 Burpee to plate
 
Strength:
2 Warm up sets, build to a 6 rep set weight.
Front squat 3 sets x 6 reps
Back squat 3 sets x 6 reps
6 Windshield wipers or T2B or K2E between sets
 
Wod:
G-Town Throwdown Wod 1
7Min EMOM Ascending weight thrusters
Min 1- 2 Reps RX 95/65 Scaled 45/35
Min 2- 2 Reps RX 115/75 Scaled 65/40
Min 3- 2 Reps RX 135/85 Scaled 75/45 
Min 4- 2 Reps RX 155/90 Scaled 85/55
Min 5- 2 Reps RX 185/95 Scaled 95/60
Min 6- 2 Reps RX 195/100 Scaled 115/65
Min 7- 2 Reps RX 205/105 Scaled 135/75
If you fail a lift go back to the last completed weight and finish the workout
 
G-Town Throwdown Wod 2
7Min AMRAP
Power clean 95/65
Run 200M

 
Tuesday
Warm-up:
Band (chest)
Mini WOD:
3 Rounds
10 Push up (round 1 Diamond, round 2 close, round 3 normal)
15 Double Unders or 30 single under
 
Strength:
2 Warm up sets, build to a 6 rep set weight.
Bench 5 sets x 6 reps
After each set 8 DB row per arm
 
Skill:
Wod setup and practice
WOD:
"666" WOD
6 Rounds For Time:
6 Front Squats RX 115/75, Scaled 75/45
6 Pull-Ups
6 Bench Press RX 185/95, Scaled 95/65
6 Dead Lift RX 185/95, Scaled 95/65
6 Barbell Rows RX 115/75, Scaled 75/45
6 Shoulder-to-Overhead RX 95/65, Scaled 45/35
25 min time cap

Wednesday
Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning, thruster)

Mini WOD:
3 Rounds
200M row
10 KBS 53/35

Strength:
2 Warm up sets, build to a 6 rep set weight.
Deadlift 5 sets x 6 reps
10 Bench hip thruster

WOD 1:
Drive the bus wall sit challenge X2

WOD 2:
AMRAP 15min
KB or DB snatch x12
V ups x12
Wall Ball x12
V ups x12
Bonus:
Tabata ABS, 4 rounds of 3 moves
Groups can pick the moves.

Thursday (6:00 combined class)

Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
Mini WOD:
3 Rounds
5 Pullup or Ring Row
200M run or 250M row

Strength:
Clean and Jerk 5 sets of 6 reps

WOD:
“Team Strongman”
3 rounds, 2 mins at each station, partners work one at a time
Sled push (partners alternate every up and back)
Battle ropes (partners alternate every 20 sec)
Log Press (partners alternate every 5 reps)
Sledge hammer (partners alternate every 20 reps)
Farmer carry (partners alternate every up and back)
Bonus:
Thirsty Thursday! Bring a beverage to enjoy post workout.
Friday
Open gym. Pump up day or do a missed workout.

Saturday
9am Workout with Bill
10am Nutrition workshop with Bill