Sunday Competition Class 9.27.15

Clean Ladder (on the minute)

  • 60lbs under pr x 2
  • 50 under pr x 2
  • 60 under pr x 2
  • 50 under pr x 2
  • 40 under pr x 2
  • 50 under pr
  • 40 under pr
  • 30 under pr
  • 40 under pr
  • 30 under pr

AMRAP in 3:00 x 3, rest 3:00 between rounds

  • 10 Deadlift 245/165
  • 8 HSPU
  • 6 Box Jump 30/24
  • Run 100m

For time:

  • Row 1500m
  • 30 DB Snatch alternating
  • 20 C2B pull-ups
  • 10 Burpee box jump overs 30/24

Friday Workout: OHS, DL, Row

Please take 5 minutes to fill out our survey so we can continue to make the gym better – you can access it here!  Thanks in advance!

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STRENGTH

  1.  Overhead Squat, 5×5, building in weight each set, 2 second pause in the bottom on first rep each set
  2.  Snatch grip deadlift, 4×4, start around 95-100% of best Snatch, and build up to around 110% if possible, 41X1 Tempo

CONDITIONING

  • Row x 500m
  • Rest 2 Minutes
  • Row x 500m

Notes: Can sub 400m run if you want

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. September 26: Field Day Fun and Campout

2. September 27: Fall 2015 Nutrition Challenge Kick-off

Thursday Workout: Cleans, Short AMRAPs

There’s a lot going on in the coming months – check this out for more info! We also just put out our fall survey – you can access it here!

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STRENGTH

OTM 7:

Power Clean + Squat Clean + 2 Jerks (can be power or split)

WOD

Level 1

AMRAP 4:

  • Russian Kettlebell Swing (40/20) x 25
  • Box Jump Step Down (18/12) x 25

Rest 2

AMRAP 4:

  • Dumbbell Thruster x 20
  • Dumbbell Hang Power Clean x 20
  • Bodyweight Lunge x 20 (10/leg)

Level 2

AMRAP 4:

  • Kettlebell Swing (70/53) x 25
  • Box Jump Step Down (24/20) x 25

Rest 2 Mins

AMRAP 4:

  • Thruster (95/65) x 20
  • Hang Power Clean (95/65) x 20
  • Front Rack Lunge (95/65) x 20 (10/leg)

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. September 24: Free Mobility Workshop with Airrosti!

2. September 26: Field Day Fun and Campout

3. September 27: Fall 2015 Nutrition Challenge Kick-off

Wednesday Workout: AMRAP + Run

There’s a lot going on in the coming months – check this out for more info! We also just put out our fall survey – you can access it here!

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WOD

Level 1

AMRAP 10:

  • Ring Row x 10
  • Row x 150m
  • Wall Ball (14/8) to 9′ x 20

Rest 5 Minutes

Then, 2 Rounds Not For Time (move at 80-85%)

  • Run x 400m (or Row x 500m)
  • Superman x 25
  • Abmat Sit-up x 25 or Plank Hold x 30-60 seconds

Level 2

AMRAP 10:

  • Chest to Bar Pull-up x 10
  • Row x 150m
  • Wall Ball (20/14) to 10′ x 20

Rest 5 Minutes

Then, 2 Rounds Not For Time (move at 80-85%):

  • Run x 800m (or Row x 1000m)
  • Hip Extension, Empty Bar Good Morning, or Superman x 25
  • GHD Sit-up, Abmat Sit-up x 25 or Plank Hold (add weight if possible) x 1 minute

*Choose appropriate hip extension and flexion exercise for part 2.  Part 2 should be consistent 80-85%, but it’s not for time. No walking on the run – just move at a steady pace.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. September 24: Free Mobility Workshop with Airrosti!

2. September 26: Field Day Fun and Campout

3. September 27: Fall 2015 Nutrition Challenge Kick-off

Tuesday Workout: SP, Team WOD

STRENGTH

Shoulder Press, 5 sets of 3 reps, building each set

WOD

Complete the following in Teams of 2, one person working at a time:

Run x 1000m*

Then, 10 Rounds of the following, relay-style**:

  • Shoulder to Overhead (135/95) x 7
  • Toe to Bar x 9

Run x 1000m

*Runs must be completed in increments of 100m (i.e. P1 runs to street and back, tags P2 who runs to the street and back, and so on – runs must start at the bottom of the steps or in the gym each time). If subbing rowing for run, must complete 150m row each time (if both partners row would be a total of 1500m rowed).

**Relay-style means P1 completes a full round, then P2 completes a full round, and so on until 10 total rounds have been completed.

Scale movements appropriately so that you can be consistent each round.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. September 24: Free Mobility Workshop with Airrosti!

2. September 26: Field Day Fun and Campout

3. September 27: Fall 2015 Nutrition Challenge Kick-off

Monday Workout: Back Squat and AMRAP

STRENGTH

Back Squat, 2-4 x 5 sets, building each set

WOD

Level 1

AMRAP 11:

  • Hang Power Clean (65/35) x 5
  • Burpee x 7

Level 2

AMRAP 11:

  • Power Clean (155/105) x 5
  • Burpee Over the Bar x 7

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. September 26: Field Day Fun and Campout

2. September 27: Fall 2015 Nutrition Challenge Kick-off

Sunday Competition Class 9.20.15

EMOM for 8 minutes: 2 back squats

Every other minute for 10 minutes: power snatch + snatch balance + 3 overhead squats

4 rounds:

  • 7-10 burpee box jump overs
  • 100m KB farmer’s carry
  • 8-12 pull-ups (c2b if possible)
  • 15 heavier wall balls
  • rest 4 minutes

3×40 seconds weighted plank holds

Friday Workout: SP and 30-20-10

STRENGTH

Shoulder Press, 4-6 x 5 sets, building each set

WOD

Level 1

20-15-10 Reps of Each for Time:

  • Dumbbell weighted lunge
  • Burpee Box Step Up
  • Ring Row

Level 2

30-20-10 Reps of Each for Time:

  • Front Rack Lunge (115/85)
  • Burpee Box Jump (24/20)
  • Pull-up

*Each lunge counts as one rep (i.e. 15/leg, 10/leg, 5/leg)

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

3. September 20: Sunday Funday Park WOD!

4. September 26: Field Day Fun and Campout

5. September 27: Fall 2015 Nutrition Challenge Kick-off

Thursday Workout: AMRAP 6s

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WOD

Level 1

AMRAP 6:

  • Hang Power Clean (heavy as technique allows) x 5
  • Run x 200m

Rest 3 Mins

AMRAP 6:

  • Dumbbell Clean and Jerk x 5
  • Bar Burpee x 10

Rest 3 Mins

AMRAP 6:

  • Dumbbell Thruster x 5
  • Row x 150m (or Run x 100m)

Level 2

AMRAP 6:

  • Power Clean (185/135) x 5
  • Run x 200m (or row x 250m)

Rest 3 Mins

AMRAP 6:

  • Clean and Jerk (155/105) x 5
  • Bar Burpee x 10

Rest 3 Mins

AMRAP 6:

  • Thruster (135/95) x 5
  • Row x 150m (or Run x 100m)

Notes: Scale weights appropriately and move at a sustainable pace (i.e. don’t go all out on any one of the AMRAPs). Use one bar.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

3. September 20: Sunday Funday Park WOD!

4. September 26: Field Day Fun and Campout

5. September 27: Fall 2015 Nutrition Challenge Kick-off

Wednesday Workout: OTM, KBS, DU

STRENGTH

OTM 8:

  • Power Snatch (touch and go) x 4

Right into OTM 8:

  • Handstand Push-up x 3-5 strict, or 4-6 kipping, or hold (i.e. 20-30 seconds)

*Can scale to wall walks or knee/feet on box handstand push-up

WOD

Level 1

For Reps:

  • 4 Minute AMRAP: Russian Kettlebell Swing as heavy as possible
  • 4 Minute AMRAP: Double Under Attempts or Singles*

*If doing singles, every 50 reps perform 5 burpees

Level 2

For Reps:

  • 4 Minute AMRAP: Kettlebell Swing (70/53)
  • 4 Minute AMRAP: Double Under

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

3. September 20: Sunday Funday Park WOD!

4. September 26: Field Day Fun and Campout

5. September 27: Fall 2015 Nutrition Challenge Kick-off