HAPPY EASTER!
ENJOY THIS DAY OF REST!
April 15, 2017
Partner WOD, Alternating Movements…
25 min AMRAP of 300m Run, 40 DU’s or 120 Singles, 15 OHS (95/65)
SURPRISE CORE FINISHER TBA!
Partner WOD, Alternating Movements…
25 min AMRAP of 300m Run, 40 DU’s or 120 Singles, 15 OHS (95/65)
SURPRISE CORE FINISHER TBA!
“A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 1 L-Seated Rope Climb (as high as you can)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs (24″/20″)
Every minute, on the minute, for 12 minutes:
Minute 1 – 1 L-Seated Rope Climb (as high as you can)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs (24″/20″)
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 2 reps
Build in load over the course of the ten sets.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 2 reps
Build in load over the course of the ten sets.
C.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups”
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups”
April 14, 2017
”
A.
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes
B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
“
A.
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes
B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
“
”
A.
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes
B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
“
”
A.
Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps
B.
Four sets of:
Front Squat x 4 reps @ 70-80%
Rest 2 minutes
C.
Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)
D.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets
“
A.
Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps
B.
Four sets of:
Front Squat x 4 reps @ 70-80%
Rest 2 minutes
C.
Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)
D.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets
“
April 13, 2017
”
A.
Four sets of:
Alternating Dumbbell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
“
”
A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
“
“Active Recovery Day
A.
Aerobic Restoration
25-40 minutes Airdyne performed at 60-70% effort – easy, restorative pace”
April 12, 2017
STEP OUT OF YOUR COMFORT ZONE AND ENJOY A NEW SPIN ON FITNESS! 4/12/17 @ 8:15 am ONLY
Coach Jorden Ochoa will introduce a new style of fitness, show up and sweat!
”
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Jump Rope Practice x 45-60 seconds
Rest 45 seconds
B.
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Man-Makers x 3 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)
“
”
A.
Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM Deadlift
B.
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Toes to Bar x 6 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)”
”
A.
Take 15 minutes to build to today’s heavy Power Clean
B.
For time:
10 Ground to Overhead (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Ground to Overhead (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Ground to Overhead (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Ground to Overhead (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Ground to Overhead (245/155 lbs)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.
“
April 11, 2017
“A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Tempo Push-Ups x 12 reps @ 1111
Minute 3 – V-Ups x 20 reps
Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Tempo Push-Ups x 12 reps @ 1111
Minute 3 – V-Ups x 20 reps
B.
For time:
Row 50 Calories
50 Push Presses
Run 800 Meters”
For time:
Row 50 Calories
50 Push Presses
Run 800 Meters”
“A.
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
B.
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters
“
“For Time:
6k Run “