6-19-2017 to 6-24-2017

WODs for the week

  • We’re doing several heavy Strength days this week. We’ll be doing 5-3-1+ (basically a max effort) for Back Squat, Strict Press and Deadlifts on different days.  The idea is not to max out, but to do the max reps at that heaviest weight and from that we can calculate your new 1 rep max – which we use for the next cycle of 4 weeks!
  • So overall, the WODs this week are a little shorter than normal. Friday will still be pretty tough.
  • This will be the last week for our Free Saturday WOD. They’ll get to try an AMRAP this time. And we’ll make you tough guys go for longer if you aren’t already wiped out from the week.

Monday 6-19-2017

Class Times: 5am (Amanda), 10am (Joey), 4pm (Micki), 5pm (Micki), 6pm (Micki), 7pm (Kenny)

 Warm-up:

  • Pre-Squat Roll-out –
  • IT bands, Psoas, Quads

Strength:

Back Squat

  • 5@75%, 3@85%, 1+ @95%
  • Calc from 90% of 1RM

WOD:

  • 400m Run
  • 30 Box jumps (24″/20″)
  • 50 Push presses (95/65)
  • 30 Box jumps
  • 400m Run

Accessory:

  • 30 (ea) Y-T-W Shoulders
  • 30 Banded Face-pulls

 

Tuesday 6-20-2017
Class Times: 5am (Joey), 10am (Micki), 4pm (Micki), 5pm (Micki), 6pm (Angela), 7pm (Heather)

Warm-up:

3 Rounds (not timed)

  • 5 Burpees
  • 5 DB Strict Press (light)
  • 10 Plate Squats

Strength:

Strict Press

  • 5@75%, 3@85%, 1+ @95%
  • Calc from 90% of 1RM

WOD:

AMRAP in 15:00

  • 10 Manmakers 35/25 (pushup, rows, thruster)
  • 40 Double Unders (3x singles)
  • 20 Walking Lunge

 

Wednesday 6-21-2017
Class Times: 5am (Alan), 10am (Micki), 4pm (Micki), 5pm (Micki), 6pm (Micki), 7pm (Angela)

Warm-up:

  • Shoulder Crossover bands or other bands
  • 10 min

Skill:

WOD:

5 Rounds

  • 1 Muscle-up or 5 Pull-ups
  • 10 OH Squats (95/65)
  • 10 KBS (53/35)

 

 

Thursday 6-22-2017
Class Times: 5am (Amanda), 10am (Micki), 4pm (Amanda), 5pm (Amanda), 6pm (Micki), 7pm (Micki)

Warm-up:

  • Agility Ladder
  • Some ideas:https://www.youtube.com/watch?v=kZJ4Qvwf_e8

Strength:

Deadlift

  • 5@75%, 3@85%, 1+ @95%
  • Calc from 90% of 1RM

WOD:

AMRAP in 12

  • 15 Power Cleans (125/75)
  • 10 Burpees Over the Bar

Mobility:

  • Roll-out 5min
  • Child pose/cobra 3 min

 

Friday 6-23-2017
Class Times: 5am (Amanda), 10am (Micki), 4pm (Micki), 5pm (Micki), 6pm (Heather)

Skill/Warm-up:

3 Step Rowing Drill

WOD:

21-18-15-12-9-6-3

  • Wall Balls (20/14)
  • Slam Balls
  • Calorie Row

 

 

Saturday 6-24-2017
Class Times: 10am (Micki)

WOD:

AMRAP in 12

  • 10 Deadlifts (185/135)
  • 10 Turkish Get-ups (35/25)
  • Run 200m
  • 10 Push-ups

 

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