Wednesday Workout: FS, PP, Intervals

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STRENGTH

A1. Front Squat, 3-3-3, rest 1 minute

A2. Push Press, 7-7-7, rest 1-2 minutes

*Go heavy on front squats, moderate on push press and focus on touch and go reps if possible. Take Front Squat from rack, and push press from floor (use separate bars but partner up as needed)

WOD

Level 1

3 Sets:

  • Box Jump Step Down (18/12) x 10
  • Hang Dumbbell Snatch (30/15) x 10 (5/side)
  • Row x 15 cal
  • Rest 1 Minute

*Sub 100m sprint for row if necessary

Level 2

5 Sets:

  • Box Jump Over (24/20) x 10
  • Dumbbell Snatch (55/35) x 10 (5/side)
  • Row x 15 cal
  • Rest 1 Minute

*Sub 100m sprint for row if necessary.  Record total working time.

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

Tuesday Workout: AMRAPs, Core Work

WOD

Level 1

AMRAP 10:

  • Run x 200m
  • Ring Row x 20
  • Wall Ball to 9′ x 20

Rest 5 Minutes

AMRAP 10:

  • Burpee x 20
  • Russian Kettlebell Swing x 20
  • Jump Rope Single x 100

Level 2

AMRAP 10:

  • Run x 200m (or row x 250m)
  • Pull-up x 20
  • Wall Ball (20/14) x 25

Rest 5 Minutes

AMRAP 10:

  • Burpee x 20
  • Kettlebell Swing (53/35) x 25
  • Double Under x 50

Notes: Move at a sustainable pace on each one (i.e. 85-90%)

Core Work

GHD Sit-up x 15 x 3 sets, rest 45 seconds

Or, Strict toe to bar (scale variations as needed), 10 x 3 sets

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

Monday Workout: Barbell Work

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STRENGTH

In 10 Minutes, work up to a challenging weight in the following complex: Power Clean + Front Squat + Jerk

Notes: 5-7 sets MAX. Stay light/moderate if working on technique

WOD

Level 1

Complete the Following for Time (15 minute time cap):

  • Front Rack Lunge x 20 (10/side)
  • Hang Power Clean x 20
  • Shoulder to Overhead x 20
  • Deadlift x 20
  • Front Squat x 20

Choose challenging weight

Level 2

Complete the Following for Time (15 minute time cap):

  • Front Rack Lunge x 30 (15/side)
  • Power Clean x 30
  • Shoulder to Overhead x 30
  • Deadlift x 30
  • Front Squat x 30

Rx weights: 95/65#

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

Friday Workout: Squat Clean Thruster, Burpee, Run

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WOD

Level 1

15-12-9 Reps of Each for Time:

  • Dumbbell Hang Clean Thruster
  • Burpee
  • After each round, complete a 200m run

Level 2

21-15-9 Reps of Each for Time:

  • Squat Clean Thruster (115/85)
  • Burpee Over Bar
  • After each round, complete a 200m run

*2-footed takeoff and landing on bar burpees.

WOD

Good morning, 3sets x 8reps at 3111 Tempo (or weighted back extension on GHD)

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 30th: Park WOD!

Thursday Workout: OHS, Rope Climb, more

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STRENGTH

Work up to a heavy squat clean in a few sets (not a 1RM)

*10 minutes max. If new to the movement do hang squat clean or hang power clean + front squat

WOD

Level 1

  • Front Squat x 15
  • Run x 400m
  • Rope Pull x 10
  • Row x 500m
  • Hang Squat Clean x 10

Level 2

Complete the Following for Time:

  • Overhead Squat (135/95) x 15
  • Run x 800m
  • Rope Climb x 10*
  • Row x 800m
  • Squat Clean (185/135) x 10

*Start from standing position (no jump). Scale reps if needed.

**Use one bar for both barbell movements – scale appropriately.   If you need to sub running for 800m row, do 600m run (i.e. turnaround before last turn on 800m course).

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

Wednesday Workout: Shoulder Press, AMRAP

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STRENGTH

Shoulder Press, 3-2-1-3-2-1, building to a heavy single for the day

WOD

Level 1

AMRAP 16:

  • Row x 500m
  • Jump Rope Single x 75
  • Burpee x 7
  • Deadlift (115/75) x 15
  • Box Push-up x 20

Level 2

AMRAP 16:

  • Row x 500m
  • Double Under x 75
  • Deadlift (225/135) x 15
  • Hand Release Push-up x 20

*sub 400m run if there aren’t enough rowers

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 30th: Park WOD!

Tuesday Workout: OTM and AMRAP

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STRENGTH

Every 2 Minutes for 10 Total Sets:

  • Power Clean x 3
  • Front Squat x 3
  • Push Jerk x 3
  • Toe to Bar x 5

*Light to moderate on barbell work – must be unbroken every set.  Finish 3rd power clean and then go into front squats (i.e. no squat clean for first rep).  Scale to Hang Power Clean if necessary

WOD

Level 1

AMRAP 7:

  • Ring Row x 10
  • Wall Ball to 9′ (14/8) x 25
  • Row x 250m (or Run x 200m)

Level 2

AMRAP 7:

  • Chest to Bar Pull-up x 10
  • Wall Ball (20/14) x 25
  • Row x 250m (or Run x 200m)

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 30th: Park WOD!

Monday Workout: Overhead Squat, 30-20-10

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STRENGTH

 

Overhead Squat, 4 x 4 at 31X1 Tempo

WOD

Level 1

20-15-10 Reps of Each for Time:

  • Box Jump Step Down (18/12)
  • Burpee
  • Russian Kettlebell Swing (40/20)

Level 2

30-20-10 Reps of Each for Time:

  • Box Jump Over
  • Burpee
  • Kettlebell Swing (53/35)

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 30th: Park WOD!

Gymnastics Class Update

Gymnastics will be moving dates in a couple of weeks due to the fall semester starting. Starting on 17 AUG gymnastics will be held every Monday night at 7 pm, and Thursday at 645 pm. Saturday will be an open skill time from 0930 until 1030. Eliot will be available to assist with requested skill movements on this day but will not be running a formal class.

 

On the following days we will be doing a base line initial strength test for our 6 week cycle. This is an upper body pull and push cycle with an emphasis on mid line stability. It will improve strength for pull ups, triceps dips, muscle ups, and overhead work. (5 AUG, 8 AUG, 12 AUG, 15 AUG)

 

Those participating will be asked to dedicate 3 times per week for 1 hour. This program can be done outside of Gymnastics class hours but it is recommended that you attend to ensure you understand all of the moments.

 

Any questions?  See you in class!

 

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Friday Workout: Power Clean, AMRAP 15

Potluck at the gym tonight!  Come out, play some games, throw some food on the grill and bring a dish to share. See you there!!

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STRENGTH

Power Clean, 1.1.1 x 4 Sets, working at moderate/heavy weight each set

Rest 15 seconds between singles, and 2 minutes between sets.

WOD

Level 1

AMRAP 15:

  • Hang Power Clean x 3
  • Hand Release Push-up x 20
  • Hang Power Clean x 3
  • Ring Row x 30
  • Hang Power Clean x 3
  • Wall Ball to 9′ x 40
  • Hang Power Clean x 3
  • Lunge x 50 (25/leg)

Level 2

AMRAP 15:

  • Power Clean (185/125) x 3
  • Handstand Push-up x 20
  • Power Clean x 3
  • Pull-up x 30
  • Power Clean x 3
  • Wall Ball (20/14) x 40
  • Power Clean x 3
  • Lunge x 50 (25/leg)

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 7th: First Friday Potluck at the Gym!

2. August 21st: Friday’s After Five

3. August 30th: Park WOD!