W.O.D.

  • 10.1.14

    1. Snatch technique

    2. “Tequila Montoya”
    3 RFT:
    400m Run
    21 Pull ups
    12 Hang Squat Snatches, 95/65

    Resurgens Endurance - 3 x 1 mile with 2:30 rest intervals

     

  • 9.30.14

    1. Snatch Pull
    EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
    Pause for 3 seconds at each position then jump and shrug
    Pos. 1 – just below knees, work for vertical shins and back in full extension
    Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
    Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

    2. 7 Rounds of:
    In 2 mins complete:
    200m Run
    7 Deads, 335/225
    Max reps of Strict Handstand Push ups in the remaining time
    Rest 1 minute between rounds, score is total number of HSPU


  • 9.29.14

    A) “The Big Clean Complex”
    6 sets of the following Complex :
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
    One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

    B) Rest 5 then run 1 mile

    Resurgens Endurance - 2 x 5k @ 90% of 5k Time Trial pace – 7:00-10:00 of rest between each based on how you feel.

     

  • 9.28.14

    Rest Day!  

    I believe in God the Father, I believe in Jesus Christ, I believe in the Holy Spirit, and its given me new life!  I believe in the crucifixion, I believe that He conquered death, I believe in the resurrection, and He's coming back again! - Newsboys, "We Believe" 


  • 9.26.14

    A) Mobility

    B) Metcon: 15 Minute AMRAP

    12 Slam balls

    15 Sit-ups

    25 Double unders 2:1 Singles

    Resurgens Endurance:

    Friday - 6 x 400m Time Trials with 3:30 rest intervals

    Saturday - 5 x 4 minutes of hard effort, with 3:00 rest between each



  • 9.25.14

    “Kettlebell Heaven”
    1. In 3 minutes complete:
    25 KB Swings
    15 Burpees
    AMRAP of 1-arm KB Snatches from the hang in the remaining time.

    Rest 1 minute

    2. In 3 minutes complete:
    25 KB Swings
    15 Burpees
    AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

    Rest 1 minute

    3. In 3 minutes complete:
    25 KB Swings
    15 Burpees
    AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.

    Rest 5 minutes and repeat 1, 2 and 3 again.

    Men: 2 pood 
    Women: 1.5 pood 

    *Coaches scale weight and number of reps for KBS and burpees as needed per individual.


  • 9.24.14

    A) Snatch: Class will focus on establishing a 1 rep max or a base weight that can be performed efficiently.  

    For extra work complete the endurance WOD after class.

    Resurgens Endurance - 200m, 400m, 600m, 800m, 600m, 400m, 200m, 2:00 rest intervals

     

     

  • 9.23.14

    1. Squat
    1RM Back Squat

    2. For time
    5 Clean and Jerks, 205/145
    5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
    1 Mile run
    5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
    5 Clean and Jerks, 205/145

    Tomorrow - Snatches

  • 9.22.14

    Challenge WOD   

    15 Minute AMRAP:

    20 Wallballs 20/14

    10 Deadlifts 155/105lbs

    5 Burpees

    10 Power cleans 155/105lbs

    20 Box jumps (Step-ups) 24/20”

    * Workout will be completed in heats with a partner counting reps.  Record score and weight used.


  • 9.19.14

    Strength: 7 Rep max back squat

    Metcon: “Cement Mixer”
    7 rounds
    On the 3:00
    Run 400m
    12 TTB



  • 9.18.14

    Great turn out for the Nutrition Workshop with Coach Nate yesterday!  Looking forward to starting our challenge on Monday! 

    1. 3 RFT:
    30 Calorie Row
    30 KBS, 1.5pood,1pood
    30 BJ, 24/20

    2. Flexibility

    Resurgens Endurance - 3 x 1 mile with 5:00 rest intervals



  • 9.17.14

    Nutritional Workshop today with Coach Nate at 6:30pm.  The 6:30pm class will be cancelled to allow everyone to attend the workshop.  Make sure you attend the 5:15pm or 5:45pm class if you want to get a workout in. 

    Metcon: “The Chief”
    5 rounds of:  AMRAP 3:
    3 Power Cleans (135/95)
    6 Pushups
    9 Air Squats
    1 minute rest between rounds. Your score is total rounds, only full rounds count.


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