7-17-2017 to 7-22-2017

 WODs for the Week

  • This is the 5,3,1+ week of our Wendler lifting cycle which means your last set will be a 1-3 rep max each day you’re in this week. Eat right, get your sleeps, take your vitamins and go hard!
  •  Two weeks left til the end of our goals cycle. What’s on your list? Let us know! Or maybe you’ve already conquered your list – think ahead to the next goals cycle – starts in mid August!
  • The last Girl WOD we’ll be doing in this cycle is Cindy.  So if you need to shave down those callouses, do it well before Friday!
  • And don’t forget about Barbell Club! Each Saturday at 8:45 am before the 10am regular class we’ll be working on some aspect of the Olympic Lifts – Snatch, Clean or Jerk.

 

Monday 7-17-2017

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

Warm up/Mobility:

Strength:

  • Strict Press
  • 5@75%, 3@85%, 1+@95%
  • calc from 90% of 1RM

WOD:

3 Rounds

  • 20 Sit ups
  • 20 Push Press (85/55)
  • 20 Ball Slams
  • 20 Front Rack Lunges (85/55)

 

Tuesday 7-18-2017
Class Times: 5am (Alan), 10am (Micki), 4:30pm (Amanda), 5:30pm (Amanda), 6:30pm (Heather)

Warm up:

2 Rounds

  • 10 Double-Unders
  • 10 Good mornings (empty barbell)
  • 10 GHD Sit ups
  • 5 Seated Box Jumps

Strength:

  • Bench Press
  • 5@75%, 3@85%, 1+@95%
  • calc from 90% of 1RM

WOD:

100 DU’s,  (250 singles) then

21-15-9

  • Deadlift (185/135)
  • Box Jumps (24/20)

Then, 100 DU’s

Mobility:

  • Spinal Twist (Windshield Wiper) 1 min total ea side
  • Samson Pose – 1 min total ea side- use Medball for support against hip flexor

 

Wednesday 7-19-2017
Class Times: 5am (Joey), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm-up:

  • Pizza-pie abmat game 2:00 – 3 burpees when dropped.
  • Or PVC pipe rotation/catch game
  • Then PVC & shoulder mobility

Skill:

10 min to work on Bar kipping

Strength:

  • Back Squat
  • 5@75%, 3@85%, 1+@95%
  • calc from 90% of 1RM

Partner WOD:

  • 8 x 200m Run
  • 8 x 250m Row

Alternate partners

Mobility:

  • Runners Stretch 1 min ea side
  • Child Pose 2 min

 

Thursday 7-20-2017
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm up:

3 Rounds

  • 10 Sit ups
  • 3 Elbow touching sides (triceps) push ups
  • 3 Elbows out (45 degree) push ups
  • 8 Light KBS

Strength:

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

WOD:

Tabata in 8:00  (4 rounds)

  • Hollow Rocks
  • Russian KBS (70/53)
  • 1 Wall Climb
  • Wall Balls (20/14)

Score = total KBS, total WB

 

Friday 7-21-2017
Class Times: 5am (Amanda), 10am (Joey), 4:30pm (Micki), 5:30pm (Heather)

Warm-up:

  • Michael Jackson “Beat It” Burpees
  • Do jumping jacks, air squats, good mornings between burpees – don’t stop moving

Mobility/Stretching:

5-10 min

  • Runners Stretch, Samson, Shoulders

Do 1 full round Cindy before starting WOD

WOD:

“Cindy”

  • AMRAP in 20:00
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats 

Optional Strength:

  • 15 min to make-up any lift from earlier in week
  • (5,3,1+ Deadlift, Press, Bench or Back Squat)

 

Saturday 7-22-2017
Class Times: 10am WOD (Micki)

No barbell club this week.

 WOD (10am):

  • 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)

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