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How Long Will You Allow It...

Monday, September 22, 2014

This week you will be asked to find your 1RM for the bench, squat, press abd deadlift as we will be starting the Wendler Strength program next week and you will need to know your numbers in order to properly "plug in" to the program. (keep a journal or look for the Wendler App!)
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Warm-up
500M Row
10 KBS (lite)
10 Sir Squats
10 Sampson Stretches
10 Squat Holds (10 seconds)
Hip Mobility
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Strength
Find 1 Rep Max Deadlift
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Incredible Hulk - 20 Min AMRAP
5 DL (115/70)
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat



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Never Let It Rest...

Thursday, September 18, 2014

Start your weekend off RIGHT...
Join Sunny at: the Oly/Skills Class 0900 Saturday here at BC, we will be lifting heavy things and going over the new Strength Program that we will be starting in 2 weeks....So, if you want to improve your lifts and get stronger get YO' SELF there -Community WOD 0945, bring a friend!

Warm-up
Partner 1 Row 250 M Partner 2 Air squat/switch
Partner 1 Row 250 M Partner 2 Plank/switch
Shoulder/hip/ankle mobility
* See video for ankle mobility, around 1:30 on video if you want to skip ahead
**Poor ankle mobility could be hurting your squat***
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Met-Con
800m Run
35 Back Squats (65/45)

400m Run
25 Back Squats

200m Run
15 Back Squats
* You wanna RX PLUS this WOD THEN carry a keg on all of the runs!!!!!



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To Conquer

Wednesday, September 17, 2014

The
Wednesday

W O D
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Warm-up
50 Jumping Jacks
50 High-Knees
Lunge across gym
10 Wall squats
10 HSPU or Wall walks
Shoulder Mobility
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Strength:

10 minutes of bench press work
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*TEAM WOD* 20 Rounds (for time)
9 Ring-dips
10 Pull-ups
11 GHD Sit Ups OR Sit-ups
*In teams of two, complete a total of 20 rounds (10 Rounds each team member); while one team member completes one round (alternating each round), the other team member holds a med ball (20/14) overhead.*



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The Difference...

Tuesday, September 16, 2014



The Tuesday
W O D
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Warm-up
Row 400 m
then...
3 Rounds, no measure, 12 min Time Cap
10 Air Squats
10 Sampson Stretch (5 each leg)
10 Parallette Shoot throughs
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Strength / Skill 15 min (set clock)
Squat Clean and Jerk work You may try to find 1RM or work on technique.
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Met-Con
5 min AMRAP
Squat Clean and Jerk (165/110)
Rest 2 min, then...
8 min AMRAP
Sled pull 270/180 (1 rep is length of gym and back)
10 Push-ups (chest and thighs come in contact with ground)
20 Halos (10 each direction)



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Bite Off More Than You Can Chew...

Monday, September 15, 2014

The Monday
W O D
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Warm-up
2 Rounds (No measure, 12 min Time Cap)
10 Dips
10 Pull-ups
10 Push-ups
10 KBS
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Filthy Fifty
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 KB Swings 20kg/16kg
50 Walking Lunges (1 step is 1 rep)
50 K2E
50 Push Press (45/35)
50 Back Extensions
50 Wall Ball (20/14)
50 Burpees
50 DU



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Take Your Pick Friday!

Friday, September 12, 2014

Take your pick Friday:
Ye Olde School Pumptitude OR...
The Friday WOD! First up, the WOD:
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Warm-up

100 Single Unders
10 Wall walks
10 air squats
10 ring dips
10 push-ups
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WOD:
8 Min AMRAP 10 SDHP (95/65)
10 Barbell Roll outs
Rest 2 min, then,,,
8 Min AMRAP
10 Push press (95/65)
10 reverse burpees
THEN 50 Halos (25 each direction)
Example of Reverse Burpee...This guys is jumping REAL high, a normal burpee jump is fine:)
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Ye Olde School
P U M P T I T U D E
"Dip Edition"
----------------------------------------
30 DB Bench
30 DB Flys
30 Feet Elevated Ring Rows
30 Shrugs (girlys do 50 jumping "booty kicker" squats
50 Curls - your call
50 Tricep Extensions - your call
100 Sledge
100 BPB Halos

* After every set perform 7 dips
* Supersets are highly recommended to increase effectiveness and shorten workout time
* As long as the time between exercises on superset is kept to 10 seconds or less, you can do 7 dips after every superset
* Choose a weight for everything that allows you to get 10 reps, but not much more
* Only do 10 reps at a time for everything except halos and sledge, where you can do as many at one time as you wish
* As always...GO FOR THE PUMP!!



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Never Forget

Thursday, September 11, 2014

The
9/11

WOD
-----------------
Warm-up:
Row 500 m or Run 400 m
Perform 5 reps of each movement in WOD with a light load (you are warming up, so do not use heavy load)
-----------------
Met-Con (40 min Time Cap)
2001 Meter Run / Row
11 Box Jump 30"/24"
11 Thruster 125/85

11 Pull-ups
11 Power Cleans 170/115
11 HSPU OR Elevated Push-Ups
11 KB swing 32kg/24kg
11 T2B
11 Deadlift 170/115
2001 Meter Row / Run
*Members can choose to row or run, 2001 meter run is 1.25 miles.



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Strong Character

Wednesday, September 10, 2014

 

Wednesday WOD
Warm-up:

Row 500 m
Squat Therapy: 10 wall squats, then
5 squats -  3 second squat down; 3 second squat up Hold bottom of squat for 30-45 sec, pushing knees out with elbows and maintaining lumbar curve
Strength
Front Squat Working weight is 90% of 1RM 65% x 5 (working weight)
75% x 5 (working weight)
85% x 5+ (working weight)~ as many reps as possible for last set For example if 1 RM is 100 lb. Athlete’s working weight is 90 lb (90% of 1RM) To calculate 65% of working weight, athletes will 90lb x .65= 58.5 lb
Met-Con - 10 min AMRAP
30 DU
15 Power Snatches (75/55)
Optional Cash Out: 3 Rounds 10 dips 5 Wall walk-ups



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4%

Tuesday, September 09, 2014

 

Tuesday WOD
Partner warm-up:

Partner A rows 250 m while Partner B air squats / switch
Partner A rows 250 m while Partner B planks / switch
Partner A rows 250 m while Partner B sit-ups / switch
Metcon  30 MIN TIME CAP
50 C&J (125/95) for time
*5 lateral burpees every OTHER minute
***Athletes need to strategize this WOD. Do not knock out 20 C&J in first minute and then pass out:)

Check out this great tutorial on Clean and Jerks



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No Limits...

Monday, September 08, 2014

Monday WOD
Strength

Dead lift
Working weight is 90% of 1RM
65% x 5 (working weight)
75% x 5 (working weight)
85% x 5+ (working weight)
Last set is as many reps as possible* For example if 1 RM is 100 lb. Athlete’s working weight is 90 lb (90% of 1RM) To calculate 65% of working weight, athlete will 90lb x .65= 58.5 lb
Met Con - 20 min AMRAP
Cindy
5 pull-ups
10 push-ups
15 air squats
****Push-up standard: chest, quads, chin touch the ground together, full extension at the top, body comes up as one unit, see video!



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