Power Lifts

,

Friday, December 28th, 2012

,

Strength:  Sumo Deadlift 6x3

WOD:  Every Minute on the Minute for 20 Minutes

10 Thrusters (95/65) and 1 burpee the first minute

10 Thrusters and 2 burpees the second minute

10 Thrusters and 3 burpees the third minute

and so on until you can't complete the round within the minute.  Once you get caught by the clock, take the following minute for rest and then try that round again.  Score is your total number of burpees.

*Scale your weight based on what you can thruster with proper range of motion 15-20 times unbroken.

REC:  3x10 Scorpions as active recovery

 

, ,

Thursday, December 13, 2012

, ,

Good job to everyone on Fight Gone Bad.  It's a fun set of short bursts at lighter weights.  Hope you all enjoyed it. 

By way of announcement, we're putting a bigger strength and skill emphasis on Thursdays workouts, since they are smaller classes due to being a rest day for most of you.  Beginning in January we'll start posting the Thursday schedule at the beginning of the month so you can check it out and decide ahead of time if you need/want to rearrange your schedule.  If you feel like you want to improve your strength work, this would be a good class to start incorporating into your schedule.  Hope to see you there!

Skill:  Muscle Up Work

WOD: We'll cover the rep scheme in class

Deadlifts (315/225)

Rope Climb

Rest

Back Squat (315/225) (from the rack)

GHD Ham Raises

REC: In Class 

, ,

Tuesday, December 4th, 2012

, ,

Login and check out the Athletes page.  There is new material being posted regularly!

WOD:  "You Should Be"

20 Minutes long, 20 points possible.  Race the clock.  The clock will run continuously, you get one minute for each round and no rest time between rounds unless you get done in less than one minute.  If the clock catches you and you don't finish a round under the minute time cap, rest for the next minute and do that round again at the top of the next minute.  You get two attempts at a round before moving on.  Your score, similar to the way Chelsea is scored, will be the number of the round that caught you.  If you stay ahead of the clock the entire time, your score is 20. 

Coaches can run this in heats or all together.  Get the weights you'll need before you get started.  If heats, the counter can help add weights for the different moves.  If all at the same time, you have to add your weights yourself with no extra time.  Strip the weights back down for the second time through.  Have fun.

Round 1:  Sprint One Lap + 10 Air Squats

Round 2:  Sprint One Lap + 10 Power Snatches (75/45)

Round 3:  Sprint One Lap + 10 Front Squat (95/65)

Round 4:  Sprint One Lap + 10 Overhead Squat (95/65)

Round 5:  Sprint One Lap + 10 Strict Shoulder Press (95/65)

Round 6:  Sprint One Lap + 10 Sumo Deadlift High Pull (95/65)

Round 7:  Sprint One Lap + 10 Push Presses (115/75)

Round 8:  Sprint One Lap + 10 Push Jerks (135/95)

Round 9:  Sprint One Lap + 10 Power Cleans (135/95)

Round 10:  Spring One Lap + 10 Deadlifts (155/115)

REC: Grappler 2x15.  This is new to most of you, your coach will show you how to do it.