Monday Workout: Back Squat, Power Clean, CTB

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STRENGTH

20 Minutes Max: Back Squat, build to a 7RM in a few sets, then 7×2 at 80% of 7RM

Notes: Do not attempt a set of 7 until it’s a test sets (i.e. warm up smart). Warm up in sets of 2-4 for reps, for example, and then attempt your set of 7 when you’re ready. Max 2 attempts at 7RM

WOD

Level 1

3 Rounds for Time:

  • Burpee x 15
  • Ring Row x 10
  • Hang Power Clean x 5

Level 2

4 Rounds for Time:

  • Burpee x 15
  • Chest to Bar Pull-up x 10
  • Power Clean (155/105) x 5

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

Friday Workout: Thrusters, Short AMRAPs

Today is Christina’s last day in the gym before she leaves Charlottesville for bigger and better things (PT School!).  Good luck with everything Christina, we’ll miss you here at the gym!

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STRENGTH

Thruster, build to a 5RM for the day in a few sets (10 minutes max)

WOD

Level 1

AMRAP 4:

  • Box Jump Step Down (18/12) x 10
  • Lunge Holding Kettlebell x 10 (5/leg)

Rest 2 Minutes

AMRAP 4:

  • Row x 150m
  • Goblet Squat x 10

Rest 2 Minutes

AMRAP 4:

  • Kettlebell Deadlift x 7
  • Burpee x 12

Level 2

AMRAP 4:

  • Box Jump Step Down (24/20) x 10
  • Overhead Squat (95/65) x 10

Rest 2 Minutes

AMRAP 4:

  • Row x 150m
  • Front Squat (135/95) x 10

Rest 2 Minutes

AMRAP 4:

  • Deadlift (185/135) x 7
  • Burpee Over the Bar x 12

Notes: Use the same bar for all 3 parts, adjust the weight as needed so that you can move efficiently through each piece. Sub 100m run for row if necessary

ANNOUNCEMENTS/UPCOMING EVENTS

1. Due to a scheduling conflict, the Park WOD is moved up to June 21!  See the FB Event for more info!  That’s this Sunday!!!!!

2. Join us at Fridays After Five on June 19! More info HERE.

3.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

Thursday Workout: Pullup, Press, Getup

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STRENGTH

Weighted Pull-up, 3×3 at 80-85% of 3RM from last Friday, rest 90 seconds between sets

If you do not have weighted pull-ups, do 3 sets of 8 reps of some difficult pulling variation (i.e. ring row, strict pull-up, etc.).  If you did not do 3RM last Friday, pick a challenging weight for sets of 3. Use supinated or pronated grip (no mix grip for today’s stuff)

WOD

Level 1

AMRAP 12:

  • Dumbbell Hang Clean x 15
  • Dumbbell Push Press x 15
  • Light Sandbag Get-up x 20 (10/side)

Level 2

AMRAP 12:

  • Hang Power Clean (95/65) x 15
  • Shoulder to Overhead (95/65) x 15
  • Sandbag Get-up (50s/30s) x 20 (10/side)

Notes: Sandbag on shoulder for get-ups.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Due to a scheduling conflict, the Park WOD is moved up to June 21!  See the FB Event for more info!

2. Join us at Fridays After Five on June 19! More info HERE.

3.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

Wednesday Workout: Clean and Jerk, Row, Wall Ball

Congratulations Lauren and Seth!  They welcomed their son Joseph Harrison into the world today!

STRENGTH

OTM 8:

Clean and Jerk x 2, start around 65% and build each minute as possible

Notes: Scale to Hang Power Clean + Split Jerk

WOD

Level 1

2 Rounds:

  • Row x 400m
  • Wall Ball (14/8) x 30

Level 2

2 Rounds:

  • Row x 500m
  • Wall Ball (20/14) x 40

ANNOUNCEMENTS/UPCOMING EVENTS

1. Due to a scheduling conflict, the Park WOD is moved up to June 21!  See the FB Event for more info!

2. Join us at Fridays After Five on June 19! More info HERE.

3.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

Tuesday Workout: AMRAP 10s

WOD

Level 1

AMRAP 10:

  • Row x 250m
  • Jump Rope Single x 100
  • Ring Row x 15

Rest 5 Minutes

AMRAP 10:

  • Run x 200m or Row x 250m
  • Russian Kettlebell Swing (45/25) x 20
  • Box Push-up x 20

Level 2

AMRAP 10:

  • Row x 250m
  • Double Under x 60
  • Pull-up x 15

Rest 5 Minutes

AMRAP 10:

  • Run x 200m or Row x 250m
  • Kettlebell Swing (53/35) x 20
  • Push-up x 20

Notes: Pace both at 85-90% effort – i.e. don’t go all out on the first one.  If too hot outside to run, sub 250m row for 2nd part if necessary.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Due to a scheduling conflict, the Park WOD is moved up to June 21!  See the FB Event for more info!

2. Join us at Fridays After Five on June 19! More infoHERE.

3.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

Monday Workout: Back Squat, 5 Rounds

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STRENGTH

Back Squat, build to a 7RM in 15 minutes

Notes: Warm up smart to your attempt at a 7RM – i.e. don’t do a set of 7 unless it’s a test set.

WOD

Level 1

4 Rounds for Time:

  • Hang Power Clean x 4
  • Burpee x 8
  • V-Up x 12

Level 2

5 Rounds for Time:

  • Power Clean (165/115) x 4
  • Burpee Over the Bar x 8
  • Toe to Bar x 12

Notes: 2-footed takeoff and landing for OTB burpees.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Due to a scheduling conflict, the Park WOD is moved up to June 21!  See the FB Event for more info!

2. Join us at Fridays After Five on June 19! More info HERE.

3.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

Friday Workout: Weighted Pull-up, AMRAP

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STRENGTH

 

Weighted Pull-up, build to a 3RM in 10 Minutes, use any grip

Notes: No hitching, should start in full extension with smooth pull to chin over the bar

WOD

Level 1

AMRAP 13:

  • Ring Row x 12
  • Hang Squat Clean (75/35) x 12
  • Run x 400m

Level 2

AMRAP 13:

  • Chest to Bar Pull-up x 12
  • Squat Clean (135/95) x 12
  • Run x 400m

Notes: Sub 500m row for run if necessary

ANNOUNCEMENTS/UPCOMING EVENTS

1. Due to a scheduling conflict, the Park WOD is moved up to June 21!  See the FB Event for more info!

2. Join us at Fridays After Five on June 19! More info HERE.

3.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

Thursday Workout: OTM Work

WOD

Level 1

OTM 21:

  • Minute 1: Deadlift x 3
  • Minute 2: Wall Ball x 10-15
  • Minute 3: Dumbbell Strict Press x 5

Level 2

OTM 30:

  • Minute 1: Deadlift x 3
  • Minute 2: Wall Ball (20/14) x 10-15
  • Minute 3: Handstand Push-up x 3-5 (use deficit if possible)*

*scale to strict press or regular push-ups

Notes: Shoot for 65-75% of your 1RM deadlift. Scale appropriately!  You should be able to complete the work in a consistent timeframe throughout the workout.  Record DL weight and reps on wall ball and hspu/push-up.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Gymnastics Skillz Class!

Wednesday Workout: Snatch Work, AMRAP

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STRENGTH

5 Total Sets, Every 2 Minutes: Snatch Deadlift + Snatch Pull + 2 Snatches

Notes: Add weight each set as possible. Focus on technique and positions through DL and Pull. Should be a squat snatch, but if needed do power snatch + overhead squat

WOD

Level 1

AMRAP 11:

  • Hands on Box Dip x 5
  • V-Up x 10
  • Farmer Carry x 100m
  • Lunge x 20 (10/side)

Level 2

AMRAP 11:

  • Ring Dip x 5
  • Toe to Bar x 10
  • Farmer Carry (70s/50s) x 100m
  • Plate OH Lunge (45/25) x 20 (10/side)

Notes: Scale farmer carry so that you can do it in 1 or 2 sets each time (i.e. 50m, drop, 50m)

ANNOUNCEMENTS/UPCOMING EVENTS

1. Gymnastics Skillz Class!

 

Tuesday Workout: Burpee, DU, Run, G2O

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WOD

Level 1

4 Sets for Total Working Time:

  • Burpee x 10
  • Hang Clean + Push Press x 10
  • Jump Rope Single x 50
  • Run x 200m
  • Rest 1 Minute

Level 2

5 Sets for Total Working Time:

  • Burpee Over the Bar x 15
  • Ground to Overhead (95/65) x 10
  • Double Under x 50
  • Run x 200m
  • Rest 1 Minute

Notes: For L2 – scale to 2x single unders, or do 1:1 and add 5 burpees per round.  Try to be consistent across rounds.  Do 250m row if necessary on run.

CASH OUT

Foam roll lower body (calves, quads, etc.) for 5 minutes

ANNOUNCEMENTS/UPCOMING EVENTS

1. Gymnastics Skillz Class!