Labor Day 9/2/19
Labor Day Hours: 9am and 10am only. Have a great holiday!
Posts
8/26 - 8/31
Monday Skill: hand stand push-ups (15 min) WOD: “Jackie” Row 1000m 50 thrusters 45/35 30 pull-ups For time Tuesday WOD: 50 KB snatch 50 wall balls 25 snatch 95/65 50 wall balls 50 KB snatch For time For time Wednesday : WOD 1RM Overhead Squat Then: 3 sets of 10 behind the neck press 8 sets of 1 snatch balance + 1 OHS Thursday WOD 3 rounds 20 Toes to bar 12 Deadlifts 275 / 185 Run 400m For time Friday : WOD: “Isabelle” 30 snatches for time 135/95 Rest 8 minutes “Grace” 30 clean and jerks for time 135/95 Score is total time, minus the 8 minute rest. Saturday : WOD: “Cindy” 5 pull ups 10 push-ups 15 air squats How many rounds can you complete in 20 Minutes?
8/19 - 8/24
Monday Strength 1 RM Front Squat WOD (optional) 12 Min AMRAP 100m Run 5 Tire flips (big/small) 10 Strict ring dips Tuesday WOD “Dork” 6 Rounds 60 DUs (2:1 singles) 30 KB swings 53/35 15 Burpees *Score is total time to complete WOD Wednesday Strength 10 Min EMOM 2 Squat cleans (working up to no more than 70% of 1RM) *The emphasis here is on form, reaching full extension, and getting under the bar quickly as opposed to catching the barbell mid squat and continuing to lower into it. WOD With a partner complete 100 squat cleans **Every time you switch partners teammates will run 100m together** Thursday WOD 30 Min EMOM Row for cals 12/10 *15/12 12 Pull-ups *15 12 V-ups *15 12 Alternating DB snatches 55/35 *15 12 Hand release push ups *15 (*) Indicates RX+ rep scheme. Athletes get an RX if they complete all of the reps within the minute. Otherwise they get a Frid...
8/12 - 8/17
Monday Strength 1 RM Deadlift WOD (Optional) 3 RFT 200m Wallball carry 20/14 *30/20 24 Wallballs 18 Russian Twists Tuesday Conditioning Every 5 min for 30 min (6 sets) complete: Run 400m 8 strict pull-ups 12 toes to bar 16 push-ups In order for Rx, athlete must complete all 6 rounds in allotted time. Keep track of times completed for each round. Two scores: fastest and slowest Then (optional) Every 90 sec for 12 min (2 sets of each) Station 1 - 60 seconds of reverse snow angels (slow and controlled) Rest 30 sec Station 2 60 seconds side plank hold (left side) Rest 30 sec Station 3 60 seconds band pull-aparts Rest 30 sec Station 4 60 seconds side plank (right side) Wednesday Strength 1RM Overhead Press WOD (Optional) For Time (115/85) 10 Strict Press 15 OH Squat 20 Push Press 25 Front Squat 30 Push Jerk 35 Back Squat Thursday Strength...
8/5 - 8/10
1 Rep Max Test Week! Monday Warm-up: Our warm ups today can be seen in advance here: https://themovementfix.com/ back-squat-warm-up/ Strength : 1RM Back squat Accessory work when finished: Athletes do this on their own after strength 3 rounds 1 min work 30 sec rest MB Step ups 24/20 Split squats (switch legs at 30 secs) Hip bridges w/ plate Tuesday Happy Birthday Coach Adam!! WOD “The Seven” aka “The CIA Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups ***Remind athletes that the goal is to finish so encourage scaling as this is a tough WOD*** Wednesday Warm-up: Joint circles then 3 rounds 100 m run 10 mountain climbers 10 hip bridges 10 rounds: 4x through the agility ladder (2 feet in each square, forward, both sides and backward) 50 single unders 10 sit-ups 10...