Wednesday, November 14, 2018

11/12-11/17

  this week we are dropping the reps and upping the weight.
 
Monday
 
Warm-up:
Bench and DL
 
Mini WOD:
2 rounds
15 push up
5 burpee over bar
 
Strength (4 rounds, done as a 4-movement set)
Bench, 6-8 reps
Windshield wipers, 4 per side
DL, 6-8 reps
V-up, 10-12 reps
 
Skills:
Gymnastics Rings.
Front support, MU progression, skin the cat.
 
Wod: Team of 2 “the Iron Segue” 9 min clock
Part A
6 rounds for time
6 Pull up
6 DL 
Part B
Max Cal Row
 
Partner 1 is rowing, Partner 2 is working the couplet.
You can switch at any time. If you finish the couplet before 9:00
You can switch off on the rower.
 
This is from the Dec 1st Barbells for Bootstraps Contest
 
Abs!
 
 
Tuesday
 
Warm-up:
Squat & shoulders
 
Mini WOD:
2 rounds:
UP and Back: Long jump with squat
UP and Back: slider seal crawl
UP and Back: Long jump with squat
Slider mountain climbers
 
Strength (4 rounds, done as a 4-movement set)
Squat, 6-8 reps
Wall ball, 10 reps
C&J (or snatch) 6-8 reps
DB row, 10 reps each side
 
Skills:
Handstands
 
WOD: “Bootstraps Beatdown”
Done as a team of 2, set 13 mins on the clock
 
0-8mins, AMRAP
30 Shoulder to Overhead, Rx 135/95, Masters 115/75, Scaled 95/65
20 Syncro Bar Facing Burpee
 
8-13mins
Build to a max complex of:
Clean+Hang Clean+Jerk
 
This is from the Dec 1st Barbells for Bootstraps Contest
 
Bonus:
Tabata ABS!
 
 
Wednesday
 
Warm-up:
Row, Bike or Jump Rope for 5 mins.
 
WOD: “Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
 
WOD 2: Strong man FGB
2 Rounds For Total Reps in 11 minutes
1 minute Sled Push
1 minute Battle Ropes
1 minute Farmer Carry
1 minute Log Clean and Press
1 minute Plank Hold
1 minute Rest
 
 
 
Thursday
 
Warm-up:
Chest and Shoulders with bands and PVC
3 rounds
30 sec battle ropes
1:30 row
 
Strength (4 rounds, done as a 4 move set)
Incline DB Bench, 10-12 reps
Plate Sit up, 10-12 reps
Walking lunge, 10-12 reps  (barbell or DB)
Burpee, 7 reps
 
Skills:
Handstands!
 
Wod:
Make your own WOD Day!
It is kind of like make your on Ice Cream Sunday, only better!
Team will pick moves and reps.
AMRAP or Rounds for Time?
 
Bonus:
Tabata wall sit with plate “Drive the bus”
40 sec hold, 20 sec rest
 
 
Friday
 
Open gym 
or: 
 
Warm-up:
Dynamic
 
Mini WOD:
 
2 Rounds
8 Wall Ball
8 V-ups
6 KB C&J (3 per side)
 
Strength 1:
3x3 Front Squat
3x3 Back Squat
 
Strength 2:
4x3 C&J
 
Wod:
5 Rounds
15 Cal Row
8 KB C&J
15 Cal Bike
8 T2B
 
Bonus:
Tabata ABS!
 
Saturday
Open gym

11/5-11/10

  Double strength week 5
 
Monday
 
Warm-up:
Bench and DL
 
Mini WOD:
3 rounds
15 push up
5 burpee over bar
 
Strength (4 rounds, done as a 4 move set)
Bench, 8-10 reps
Band Oblique Twist, 10 per side
Squat,  8-10 reps (first 2 rounds are front squat second 2 are back squat)
V-up, 10-12 reps
Skills:
Gymnastics Rings.
Front support, MU progression, skin the cat.
 
Wod: 10 min AMRAP
 
6 Squat clean 120/65
12 Pull up
12 DU or 24 singles
This is a sprint wod, try and move fast but safe.
 
Abs!
 
 
Tuesday
 
Warm-up:
Squat & shoulders
 
Mini WOD:
3 rounds:
UP Long jump with squat
BACK Bear Crawl
UP Long jump with squat
BACK Inch worm
 
Strength (4 rounds, done as a 4 move set)
DL, 8-10 reps
Box jump, 10 reps
C&J (or snatch) 8-10 reps
Bar Bell Row, 10 reps
 
Skills:
Handstands
 
WOD: 15 Min AMRAP
2 DL @80% 1RM
10 KBS
20 Cal Row
10 Jump lunge (5 per side)
 
Bonus:
Tabata ABS!

Monday, October 15, 2018

Please Note Schedule change 6PM workouts only Monday-Thursday

10/15-10/20 Double strength week 2
Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
2 rounds
250m row or 200m run
10 T2B
15 dead lift (light)
20 push ups

Bonus:
5 min row for max distance
Write your total meters on the challenge board.

Strength 1:
4 set Bench (Pause on the chest)
70% to 80% 1RM max reps
Focus on acceleration off the chest.

Strength 2:
4 set Dead lift
70% to 80% 1RM max reps
Focus on solid body position.

Wod:
3 rounds
20 Push ups
10 Dips
20 Box Jumps
10 Ab wheel or bar roll outs (can also use the rings)

               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
3 rounds:
10 Cal row / Cal bike
10 Wall Ball
10 Walking Lunge (DBs in the front rack or on shoulders)
 
Strength 1:
4 set Squat (Pause at the bottom)
70% to 80% 1RM max reps
Focus on depth on the bottom position.

Strength 2:
4 set C&J (touch and go)
70% to 80% 1RM max reps
Focus on clean mechanics.


WOD:
OPEN 18.5 (11.6 AND 12.5)
7-min AMRAP
3-6-9-12-15-etc of:
Thrusters RX 100/65 (Masters: 65/45, Scale: TBD)
C2B pullups (Masters: chin over bar pull ups, Scale: ring row)

Bonus:
Tabata ABS!
 
Wednesday
 
Warm-up:
Easy 500M row
PVC, Bands
 
Mini WOD:
2 Rounds
25 Double unders or 50 Singles
2x Shuttle run with 5 burpees

WOD:
Git-R-Done! (body weight chipper) 45min time cap.
½ mile run
50 Pull up
100 Push up
200 Sit ups
250/500 DU or single jump rope.
300 Squats

You can break this up any way you want. Do any rep scheme that will help you Git-R-Done within the time cap.
Suggested:
400m buy in and cash out
5 rounds of:
10 Pull up
20 Push up
40 Sit ups
50/100 DU or single jump rope.
60 Squats
Or:
10 rounds of:
5 Pull up
10 Push up
20 Sit ups
25/50 DU or single jump rope.
30 Squats
mix in 4 200M runs between rounds

Bonus:
No need, if you have anything left after that chipper you are a Hero!
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Man Makers
200M run
 
Bonus:
5 min row for max distance
Write your total meters on the challenge board.

Strength 1:
5x5 Bench

Strength 2:
5x5 Dead Lift

Wod 1:
Death by Pull ups
EMOM, minute 1 do 1 rep, minute 2 do 2 reps, minute 3 do 3 reps …. Try and get to 10 reps!
Or
Death by Push ups
EMOM, minute 1 do 3 rep, minute 2 do 6 reps, minute 3 do 9 reps …. Try and get to 30 reps!


Wod 2:
Death by Burpee
EMOM, minute 1 do 2 rep, minute 2 do 4 reps, minute 3 do 6 reps …. Try and get to 20 reps!

 
Bonus:
Tabata wall sit with plate “Drive the bus”

 
Friday
Open gym
Do a variation of Tuesdays workout (Squat and Press)!
 
Saturday
I will be doing a 10:30 Birthday WOD for my wife (Lore). All are welcome to attend. It will be endurance and body weight focused. Yes there will be some running and rowing.
Schedule:
10:30-11:00 Warm up and work out practice.
11:00 Work out start. 1 hr time cap.
12:00 Post workout at Acapulco’s

Tuesday, October 9, 2018

10/8-10/13 Double strength week 1

10/8-10/13 Double strength week 1
Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
2 rounds
250m row
20 stiff leg dead lift
20 push ups
20 V-ups or sit ups

Bonus:
5 min row for max distance
Write your total meters on the challenge board.

Strength 1:
5 set Bench
50% 10-12 reps
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

Strength 2:
5 set Dead Lift
50% 10-12 reps
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

Wod:
3 rounds
20 KBS
20 Box Jumps
10 Ab wheel or bar roll outs (can also use the rings)

               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
3 rounds:
10 Cal row / Cal bike
10 Wall Ball
10 Plate overhead walking lunges (5 per leg)
 
Strength 1:
5 set Squat
50% 10-12 reps
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

Strength 2:
5 set Press
50% 10-12 reps (strict)
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

WOD:
Grace
30 C&J 135/95# for time

Bonus:
Tabata ABS!
 
Wednesday
 
Warm-up:
Easy 500M row
PVC, Bands
 
Mini WOD:
3 Rounds
25 Double unders or 50 Singles
4 Standing long jumps with full squat landing.
 
Strength:
5 station strong man, 3 rounds, 45sec on/15sec off
Battle ropes
Sled push
Tire flip or sledge hammer
Log press
Farmer carry
 
WOD:
15 minute AMRAP
200M run
5x Pull up
10x Push up
20x Sumo high pull
30x Sit ups
 
Bonus:
5 min row for max distance (if you didn’t do it Tuesday)
Write your total meters on the challenge board.
Or ABS!
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Man Makers
200M run
 
Bonus:
5 min row for max distance
Write your total meters on the challenge board.

Strength 1:
5x5 Bench

Strength 2:
5x5 Dead Lift

Wod 1:
Death by Pull ups
Or
Death by Push ups

Wod 2:
Death by Burpee

EMOM, minute 1 do 1 rep, minute 2 do 2 reps, minute 3 do 3 reps …. Try and get to 10 reps!

 
Bonus:
Tabata wall sit with plate “Drive the bus”

 
Friday
Open gym
Do a variation of Tuesdays workout (Squat and Press)!
 
Saturday
9am or 10am?