12-4-2017 to 12-9-2017

WODs for the Week 

  • Monday’s WOD (Cindy) is brought to you by the attendees of the Saturday 10am class – ok, mostly Chris K 🙂 I like it! We haven’t done Cindy in over a year!
  • We’re on week 3 of our 6-week strength cycle. I’ve planned a lift for every single day this week (normally we have a rest day), so if you’re going to be here every day, I’d suggest taking it easy on at least 1 of the days.
  • And lots of lifting in general this week! Take care of those shoulders and backs and hips!

Monday 12-4-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Kenny)

Warm-up:

  • 2 Rounds
  • 10 Burpees
  • 10 Plate Squats
  • then good mornings, samson stretch, windshield wipers, scorpions

Strength:

  • Front Squat
  • 5@40, 50, 60, 65, 70, 70% of 1RM

WOD:

“Cindy”

AMRAP in 20

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

 

Tuesday 12-5-2017
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Angela), 6:30pm (Heather)

Warm up/Skill:

Double Unders

  • 30 unbroken singles
  • Try spinning 6″ end of rope – using just wrist.Try counting out loud.
  • 20 Attempts at your first DU or multiple DU’s: https://www.youtube.com/watch?v=fERz1zbxRYc
  • Then – 2 Rounds, 5 reps of each:
  • Banded Deadlifts, Step-ups, Good Mornings w/pvc, Push-ups

Strength:

  • Bench Press
  • 5@40, 50, 60, 65, 70, 70% of 1RM

WOD:

  • 100 Double-Unders (2x singles)
  • then, 21-15-9
  • Deadlift (225/155)
  • Box Jumps (24/20)
  • Then, 100 Double-Unders

 

Wednesday 12-6-2017
Class Times: 5am (Alan), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Angela)

Warm-up:

  • 2 Rounds – Run 50 m (driveway) @
  • Jog, 30%, 50%, 70%, 90%
  • rest 20-30 sec between
  • Then, 20 Partner WB Sit-ups (light)
  • 3-5 min stretch of choice

Strength:

  • Strict press
  • 5 @ 40, 50, 60, 65, 70, 70%

Partner WOD:

  • 8 x 200m Run
  • 8 x 250m Row
  • Alternate partners

Yoga/Mobility:

5-10 min

  • Runners Stretch 1 min ea side
  • Child Pose 2 min
  • Spinal Twist (Windshield Wiper) 1 min ea side
  • Samson/Dragon Pose – 1min ea side- use Medball for support against hip

 

Thursday 12-7-2017
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm up:

  • 800m Jog
  • Leg Swings, Windshield wipers, Runner’s stretch
  • Roll-out IT bands, quads, hams, calves

Strength:

  • Deadlift
  • 5 @ 50, 60, 65, 70, 70, 65% 

WOD:

EMOM in 12:00 (4 rounds)

  • Min 1: 5 Burpees
  • Min 2: Max Russian KBS (70/53)
  • Min 3: Max Wall Balls (20/14)
  • Score = total KBS, total WB

 

Friday 12-8-2017
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Heather)

Warm up:

  • Rowling 5 x 100
  • Burpee penalty
  • Shoulder mobility 5 min

Strength:

  • Clean & Jerk
  • Modified Bear Complex
  • 1 Hang Squat Clean, 1 Push Jerk, (drop to back), 1 Back Squat, 1 Split Jerk from behind the neck
  • Sets @ 40, 50, 55, 60, 65, 65% 

WOD:

10 Rounds

  • 2 Clean & Jerks (75% 1RM)
  • 4 Handstand Push-ups
  • 8 Tire Flips or if both tires taken, 2 (driveway length) Sled Pulls (135/90)

 

Saturday 12-9-2017
Class Times: 8:45am Barbell Club (Angela & Kenny), 10am WOD (Micki)
 

Barbell Club:

  • Snatch
  • Movements TBD
  • Sets @ 40, 50, 55, 60, 65, 65% 

WOD:

  • 400m Run
  • 20 OH Squat (95/65)
  • 400m Run
  • 20 SDLHP (95/65)
  • 400m Run
  • 20 Power Cleans (95/65)
  • 400m Run
  • 20 Push Presses (95/65)
  • 400m Run
  • 20 Deadlifts (95/65)
  • 400m Run

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