Friday – 012016

Taylor overhead squatted a solid 153 lbs yesterday.

Gymnastics WOD
AMRAP in 10 minutes:
1 L-sit rope climb
8 strict handstand push-ups

If you can’t perform an L-sit rope climb, scale down from: 1.) legless 2.) half way legless 3.) normal 4.) half way normal 5.) 3 STRICT rope pulls.  Try to get up the rope in one form or another today.  Cut the HSPU amount down to an amount you can perform at least 2 or 3 rounds unbroken.  No kipping today.  If you can’t do HSPU, you will perform 2 wall-walks instead.

Workout of the Day
AMRAP in 12 minutes:
15 knees-to-elbows
10/7 calories on the Assault Bike
5 power cleans (165/113))

If you can’t do 15 knees-to-elbows fresh, you should cut the reps down per round.  The power cleans should be a weight you COULD touch and go, but maybe shouldn’t.

Post your scores to the Whiteboard.

Thursday – 011917

Caleb during a packed Saturday WOD.

Strength
Overhead Squat
Find your 1 rep max.

Please make sure you take care of any mobility you need to before this.  If your overhead squat is sketchy but you can get depth without looking too precarious, you will just practice with lighter loads and work 3-5 reps at at time or you can just do a front squat.  BUT if your overhead squat is too sketchy, you will do a front squat instead.  In my opinion, the risk vs. reward for pushing yourself for a 1RM overhead squat when your mobility is not up to par just isn’t worth it.  Continue to work your mobility OUTSIDE of doing maxes and we’ll talk.  Most of you live normal, everyday lives which injuring your shoulder pushing for an overhead squat max would greatly interfere with.  Should you do overhead squats?  Absolutely!  BUT, only if you CAN.

Workout of the Day
For time:
600 meter run
200 double-unders
80 wall-balls (30/20)
600 meter run

Every time you break either the double-unders or the wall-balls, you must switch and work through the other movement.  SO, if I pick my rope up to start my dubs and get 30 reps in before I break, whether intentional or not, I must drop my rope and now switch to doing my wall-balls.  Once I break my wall-balls, I will then go back to my double-unders.  Once your double-unders are done, you will no longer have a “penalty” for breaking your wall-balls, just get them done!  The same goes if you get all of your wall-balls done before your double-unders.  If you can’t do double-unders, you will do twice as many single-unders but the same rule applies.  This workout is capped at 20 minutes unless you are running.

Post your scores to the Whiteboard.

Wednesday – 011817

Brenda is back and still has her handstand push-ups!

Mobility/Injury Prevention
Spend about 3 minutes on each side smashing a lacrosse ball into your middle back/rotator cuff, then 2 minutes on each piriformis.

2 minutes on each arm doing banded bully stretch with extension bias

2 minutes on each leg doing passive piriformis stretch against the wall

Workout of the Day
5k Meter Row

Compare to 042016.

This is not a recovery row, this is for time!

Post your scores to the Whiteboard.

Tuesday – 011716

The eXalted Gun Club made it back out to Ares Firearm Training’s range in Leesburg again on Sunday.  A great, safe time was had by all! Stay tuned for the next outing, there won’t be as much time between like there was last time since as soon as one outing ends, every one already starts asking me when the next one is! Let me know if you have any cool ideas for the next one.  Once again we had a few first timers who learned a lot and and are hooked!

Strength
Every 2nd minute on the minute (E2MOM) for 20 minutes:

Go has heavy as possible doing 5 reps of a power clean and jerk. You must complete all 5 reps within 20 seconds. You may do these touch and go OR drop every rep. YOU MUST COMPLETE THE SET IN 20 SECONDS OR IT WILL NOT COUNT! Your score is the heaviest load successfully completed for 5 reps under the time limit. That bar must be locked out overhead as time expires on your 5th rep in order for it to count. Coach’s discretion.

Workout of the Day
5 rounds:
In 3 minutes, perform AMRAP of
15 push-ups
12 pull-ups
9 deadlifts (225/153)

Rest 1 minute between rounds, pick up from where you left off. All the reps in this workout should be at a level you can do them for the most part unbroken for the first few rounds.

Post your scores to the Whiteboard.

Monday – 011617

Welcome back Veronica!

Warm-up
As a class, run 800 meters, then 3 rounds not for time:
10 protract/retract push-ups
8 goblet mobility squats with 3 pushes on each leg for ankle mobility
6 overhead kettlebell T-spine stretch

Spend 2 minutes on each arm as a class doing a banded overhead lat stretch.

Workout of the Day
For time:
50 GHD sit-ups
40 standing lunges (total, 135/93)
30 handstand push-ups
20 bar facing burpees
10 thrusters

This workout is capped at 20 minutes.  Scale to finish!   If you aren’t going to do GHD sit-ups, you will do 100 Abmat sit-ups instead.  If you can’t do HSPU, you will grab dumbbells or kettlebells and do 30 relatively heavy push presses instead.

Post your scores to the Whiteboard.