Wod

Easter Weekend Schedule

March 28, 2018
Have a great long weekend team. See ya next week.  Scott Tasaka is teaching Friday and Saturday and yours truly will see you Monday. Good Friday 9 & 10am Saturday 9 & 10am Easter Monday 9 & 10am

Workouts No Longer Posted Here

March 18, 2018
The workouts for the near future won't be up on this page. Details coming soon on where to see them. For now, you will just need to enjoy the surprise each day.

Friday March 16th

March 15, 2018
Warm Up 3 sets: 10 cal row/ski 10 box step ups 10 single arm DB press @light load 2 min seated forward fold – athletes can prop up their bums on abmats or wallballs if they aren’t flexible enough to get into a forward fold. The legs go as wide as possible. Strength 8 min to build up to a medium weighted 5 rep deadlift 8 min HSPU technique work and go over the hand release push-up sub option. Conditioning A. “18.4” Rx For

Wednesday March 14th

March 13, 2018
Warm up 3 rounds 3 wall climbs, pause in the last HS for 10 seconds 15 prone shoulder dislocates or Prone snow angels 15 hollow body lat pull downs w/t band Prone shoulder dislocates: https://youtu.be/i6qT0ELvg6I Prone snow angels: https://youtu.be/ijr9vR9QLIM Hallow body lat pull down  https://www.youtube.com/watch?v=FVjtOSA-dz8 Conditioning 5 x 1 minutes row or ski, rest 1 minute between set. Each round should go up in cal

Tuesday March 13th

March 12, 2018
Warm-up EMOM 10 minutes 1- Row 15/12 cals * 2- 8 wall balls *never more than 45 sec of rowing Weightlifting Hang Snatch (5 x 1+1+1 ) 1 high pull, below the knees 1 hang power, above the knees 1 hang squat , above the knees Metcon 5 rounds for time (15min time cap) 25 lateral box step ups 20/16" 15 push jerks @ 115/80 * 30 air squats 15 deadlifts @ 115/80* *Push jerk will dictate loading. Should be done in 2 sets

Monday March 12th

March 11, 2018
Warm-up   2 min cardio 2 sets: hip circle sequence* 10 hip circle squats 10 hip circle glute bridges with 2 sec hold at the top * with the band just above the knee get into a quarter squat with your knees pressed out into the band and walk sideways the length of the gym, the other sideways back and then walk forward and then backwards. Weightlifting (20 min) 5x10 DB front squats*, while resting please complete

Friday Mar 9th

March 8, 2018
Warm-Up  3 rounds: 10 cal row/bike/ski 1 duck walk 1 ostrich walk 10 scap pull-ups Metcon  "18.3" (14min time cap) RX 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb OHS, 35-lb DB snatches Scaled 2 rounds for time of: 100 single-und

Wednesday March 7th

March 6, 2018
Warm-up 4 rounds, rowing/biking/skiing progressively harder 30 sec row/ski/bike 8 wall balls 10 jumping air squats Weightlifting A: Hang Clean (4 x 2+1+1) 2 hang power cleans 1 hang squat clean 1 full squat, from the ground B: Split Jerk (5 x 2 + 2)  2 dip drives + 2 jerks In the dip drive, you should feel the bar come off your shoulders with some force. Remember driving into the ground means you end up on

Tuesday Feb 6th

March 5, 2018
Warm-up With 1 DB, 2 rounds per side 5 RDL (1 leg) 5 muscle clean 5 strict press 5 snatch 5 windmills (https://www.youtube.com/watch?v=WeImkRLwU-M) coaches notes: go over the windmill exercise as lots haven't done this on its own. athletes notes: not a heavy db here but not really light either. Strength Accessory Bent over row Heavy DB, 1 arm at a time 4 sets: 6 right 6 left 6 strict ring dips rest as needed between

Monday Feb 5th

March 4, 2018
Warm up EMOM 10 minutes 1-row/ski/bike 12/10 2-10 KB swings + 10 air squats Conditioning  5 rounds for time: 30 cal row row/bike/ski 20 push ups 15 pull ups 10 HSPU *18 min time cap athletes notes: HSPU sub will be a DB push press today. Pick a weight that is doable for 5 or more reps. Push-ups should be at a progression that allows you to do 10 or more reps. No knee down push-ups. Use a box or bench. Pull-up progression should al

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