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Tuesday, September 02, 2014

Tuesday WOD:
Strength

Shoulder Press
Working weight is 90% of 1RM
65% x 5 (working weight)
75% x 5 (working weight)
85% x 5+ (working weight)
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 (round up to nearest whole number)
Met-Con
Fight Gone Bad
3 rounds for total reps. 1 minute max reps at each of 5 stations = 1 round. 1 minute rest in between each round. 
Concept 2 Row (Calories)
Wall Ball (20/14lbs.)
Sumo-Deadlift-High-Pull (75/55lbs.)
Box Jumps (24/20)
Push Press (75/55lbs.)



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Be More, Do More...

Thursday, August 28, 2014

 

WOD
Warm-up
50 high knees
50 butt kicks
50 jumping jacks
PVC work (pass thrus, OHS)
10 wall squats
Strength:
Find 1RM Bench press
Team Met-Con
Teams of 2:
2000m row
100 sit-ups
10,000 LB-Men / 7,500 LB - Women Bench press
100 Walking lunges
2000m row
* Each team member rows 2000 m (at the same time), team members pick their weight for bench press (the lower the weight the more reps needed, the higher the weight the less reps needed; for example if a male team picks 200 lb for the bench then they perform 50 bench presses), 100 walking lunges equals 50 per leg. Again, each team member rows 2000m. Time is stopped when both team members complete last row.



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Happiness and Success

Tuesday, August 26, 2014

WOD
Warm-up

100 Single Unders (50 left leg single unders 50 right leg single unders)
2 Rounds - 10 Minute Time Cap
15 GHDs or V-ups
15 push-ups
15 PVC pass thrus
15 PVC OHS
Strength
Find 1RM Shoulder Press
Metcon (AMRAP – Rounds) 10 min AMRAP
10 Push jerk (135/95)
Great video showing the press series by Jason Khalipa
30 DUs (Or 120 Singles. For scoring purposes, 40 singles counts as 10 DU's)
Then...
1 Mile Run For Time
There will be no break between AMRAP and run
**WOD will be scored in two parts: total number of reps for AMRAP and your mile time.
In order to RX this WOD, barbell must come from the ground and not the rack.



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The Truth...

Monday, August 25, 2014

 

WOD
Warm-up 400 m run
10 wall facing air squats
10 KBS (lite)
10 wall kick ups OR 5 HSPU
10 pull-ups
10 sit-ups
Strength
Find 1RM Front Squat
Metcon 4-4 min rounds / 1 min rest between each round 
4 min AMRAP
25 Wallballs (20/14)
25 KBS (24kg/16kg) 
With time remaining, max number of box jumps (24'/20') ***score box jumps only for total**  



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Excuses...

Friday, August 22, 2014

WOD
Ye Olde School
P U M P T I T U D E
We're going to PUMP YOU UP!
---------------------------
30 Bench SS 30 T-Bar Rows
---------------------------
30 Incline Bench SS 100 BPB Halos
---------------------------
30 Shrugs SS 100 Sledge  (Girls sub 100 jumping squats for the shrugs)
--------------------------
30 Bar Curls SS 30 Skull Crushers
--------------------------
30 DB Hammer Curls SS 30 Cable Pushdowns

--------------------------
* Choose weights that are challenging,but allow you to get between 6-10 reps per set
* SS = superset
* Rest no more than 10 seconds between exercises
* Rest approx 60 seconds between super-sets
* Reps can be broken down any way you like per set...ex: sets of 10, 8 6, etc...)
* Warm up well before you begin your chest and back. Once you finish those 2 exercises you'll be able to go into full weight for everything else without a warm-up
* Go for the PUMP



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The first commandment of Liftism...The denomination of Gainsianity.

Thursday, August 21, 2014

 

WOD
------------------------
Warm-Up
10 Light KB Swings
10 MB Squat Cleans
10 Burpees
Handstand Wall Hold - 20 Secs on / 20 secs off / 20 secs on again
10 PVC Rotaters
10 PVC Halos
10 PVC OHS Squats
-------------------------
Met-Con
200m KB Farmers Carry 24kg/16kg
Then...
----------------
21-15-9
OHS 95/65
GHD Situps
----------------
Then...
200m KB Farmers Carry
----------------
Then...
21-15-9
Weighted Walking Lunges 95/65
Hand Release Pushups
----------------
Then...
200m KB Farmers Carry

 



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One Definitive Move Daily

Wednesday, August 20, 2014

WOD
------------------
Warm-Up
10 PVC OHS
10 PVC Good Mornings
10 3-Count Air Squats (3 secs down, 3 secs up)
1/4 Mile Run
10 Handstand Wall Kicks
Samson Stretch - 30 Sec Hold Each Side
------------------
Skill Work
Pistols (click here to see tutorial)
-------------------
Met-Con For Time
50 Calorie Row
50 Hang Cleans 95/65
50 Wall Ball
50 Ring Dips
50 Front Squats 95/65
50 Pistols
50 Calorie Row



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Perseverance...

Tuesday, August 19, 2014

WOD
Warm-Up

Group
--------------------
Strength
7 minutes to Warm Up with the Push Press and find (if you don't already know) your 1-rep max
Determine your 90% of 1RM. This is your “working weight."
THEN...as a group:
3 sets, beginning every min on the min:
MInute 1: First Set of 5 @ 85%
Minute 2: Second Set of 3 @ 90 %
Minute 3: Third Set of 1 @ 95% of your Working Weight. 
Each set begins at the top of the minute so you must know exactly how much weight you're going to be using each set and have the weights ready to put on so that you are ready to go at the top of the next minute
----------------------
Met-Con -15 EMOM
3 DL (225/165)
5 Box jumps (24/20) 
Deadlifting form and technique tips!
----------------------
1 Minute Rest, then...
Tabata V-ups 
* Tabatas are 8 consecutive rounds of 20 seconds max reps followed by 10 seconds rest
YOUR SCORE will be whatever your LOWEST SCORING ROUND was!



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Dare Mighty Things...

Monday, August 18, 2014

WOD
----------------------------------
Warm-up:
Samson Stretch - 30 secs on each side
PVC Shoulder Pass Through x 10
PVC OHS x 10
3 Second Squats (take 3 second to get to bottom of your squat and 3 seconds to get back to standing position) x 10
Tabata: Handstand hold against wall OR plank hold.
----------------------------------
Met-Con
3 RFT
Run 400M
Max Set KBS (53kg/24kg)
Max Set Double Unders (scale: tuck jumps)
Max Set Pull Ups
Rest 2 minutes b/n rounds
RULES
Score is the combined total reps of KBS, pull-ups and DU's. Max Sets are unbroken. 
If a DU is missed, athlete can continue to work, but must start again immediately. more than 5 second rest terminates set. Pull Ups are unbroken, the count stops when athletes drop from the bar.



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Keep Pushing...

Thursday, August 14, 2014

WOD
Thursday:

-----------------
Warm-up (time cap 12 minutes)
Junk-yard dog

check out this video for the warmup
50 DU/250 singles
Sampson stretch
10 wall squats
10 wall kick-ups (try to hold for 10 seconds or more)
10 Good mornings
10 Hand-release push-ups
Mobility (athlete choice)
------------------
Strength:
20 min to work up to max squat clean
------------------
WOD: 10 min AMRAP
10 Hang power clean (#95/#65)
10 Front Squat
10 Push press



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