Thursday – 092514


Partner planks, good for strengthening the midline!

EMOM for 12 minutes
Odd minute: Unbroken set of CTB Pull-ups
Even minute: 5 Strict Presses – increasing weight

Scoring: Pull-ups will be scored tabata style (lowest set counts) and highest load on presses.

Workout of the Day
Buy-In: 100 Double Unders
Front Squat (155/113) (Rx+ 185/133)
400m Run between rounds
Cash-Out: 50 Wall Ball (20/14) (Rx+ 30/20)

Post your scores to the Whiteboard.

Wednesday – 092414


Fasha knocking out back squats for the team WOD on Saturday.

We are going to shift our focus on Wednesdays.  We will be doing chest-to-bar pull-ups in normal WOD’s or EMOMs to improve on them.  We are now going to be turning the first part of Wednesdays into “Prehab.”  Just a fancy word for injury prevention.  You will learn new stabilization and mobilization techniques and stretching will be a mandatory part.  The WOD will still be endurance focused or weakness focused.  You decide.

3 rounds NOT for time:
1 minute of partner plank
15 Hip extensions with weight (remember, doesn’t have to be unbroken)
10 KB bent over rows
1 minute band distracted hip flexor stretch on each leg

Workout of the Day
5k Meter Row

Post your scores to the Whiteboard.

Tuesday – 092314



Warm-up/Injury prevention
3 rounds, not for time:
30 second ride on assault bike
8 I’s, Y’s, and T’s
6 Behind the neck barbell presses (shrug hard at the top for 2-3 seconds)
Spend one minute mobilizing for the pistols and thrusters

Workout of the Day
For time:
30 Handstand push-ups (Rx+ is to a deficit, kipping allowed)
30 Pistols
30 Hang cleans (115/83) (Rx+ 135/93)
30 Toes to bar
30 Thrusters

Stop whatever you are doing every two minutes and perform a rope climb. If you want Rx+, then you do the rope climb no feet!  Scale for HSPU will be push pressing your barbell.

Post your scores to the Whiteboard.

Monday – 092214


It’s amazing how much harder push-ups become when you spontaneously weigh 45 lbs heavier!

Find your 1 rep max.

Workout of the Day
3 rounds:
In 4 minutes, perform 20 KB swings (70/53) and 15 burpees, then
AMRAP muscle-ups in remaining time.
Rest 2 minutes in between rounds

If you can’t do muscle-ups, you will do chest-to-bar pull-ups, scale from there.

Post your scores to the Whiteboard.

Friday – 091814


Noon class going strict for their handstand push-ups.

3 rounds NOT for time:
10 Strict C2B pull-ups
10 KB Romanian deadlifts (70/53)
10 Double KB bent over rows (70/53)

If possible, use two kettlebells for the RDL’s. Also, if your flexibility is good, do that from a deficit.

Workout of the Day
In 15 minutes,
Run one mile, then AMRAP in remaining time:
10 Pistols (5 each leg)
15 Box jumps (24/20)
20 KB swings (70/53)

Post your scores to the Whiteboard.