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?

Monday, October 1, 2018

Oct 1-6

10/1-10/6
Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
500m row
20 squats
10 V-ups
250m row
15 squats
8 V-ups
100M row
10 squat
6 V-ups

Strength:
3x5 Front squat.
3x5 Back squat.
Increase weight each set (20/10). Use your 5 RM Back Squat and work backwards to get your starting weight.
T2B
 
Skill:
L Sit

Wod:
“1777” EMOM
Min 1- 17 Air Squat
Min 2- 7 Thrusters
Min 3- 7 Burpee
Repeat 4 times (12 mins total)

Bonus:
Abs!
               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
3 rounds:
10 Cal row
10 Wall Ball
10 Ring push up
 
Skill:
 
Strength:
3x5 Bench press.
Increase weight each set (20/10). Use your 5 RM and work backwards to get your starting weight.
3x5 Floor press.
Start at 5RM bench and add weight each set.

8-10 Pull ups (or ring row) between sets
 
WOD:
3 rounds of Barbra:
·         20 Pull-Ups
·         30 Push-Ups
·         40 Sit-Ups
·         50 Air Squats
·         3 Minutes rest between rounds (optional)

Bonus:
5 min row for max distance
Write your total meters on the challenge board.
 
Wednesday
 
Warm-up:
Easy 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
3 Rounds
25 Double unders or 50 Singles
4 Standing long jumps with full squat landing.
 
Strength:
10 at 50% 1RM Deadlift
8 at 60% 1RM Deadlift
7 at 70% 1RM Deadlift
6 at 80% 1RM Deadlift
Moderate intensity 10M shuttle run up and back x3.
 

WOD:
4 Rounds:
200M run
10x Bulgarian Split squats 5 per leg
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
 
Strength:
5 Rounds:
5/3/2 strict press/push press/jerk (done as a single set)
Plate sit-ups x12.

WOD:
5 rounds:
Run 200m
10x Lateral DB raise
10x DB curl
10x Front DB raise
10X DB Tricep extension
Keep the weight light for the lateral and front raise.
 
Bonus:
Tabata wall sit with plate “Drive the bus”

 
Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am or 10am?