W.O.D.

  • 8.29.14

    A) Sprints 5x100m sprints

    B) Metcon

    5 Rounds for time:

    5 Muscle-ups (Sub 2:1 Pull-ups & push-ups)

    10 Wallballs 30/20lbs 

    Resurgens Endurance - August 30th

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

    Labor Day hours will be 7:30am, 9am & 10am


  • 8.28.14

    Focus on teaching the movements for the WOD

  • Metcon

  • For time:
    20 Thrusters
    20 Hang Power Clean
    20 Push Press
    20 OHS
    20 Front Squat
    *Every minute, on the minute complete 5 Burpees.
    Guys: 95#
    Girls: 65#



  • 8.27.14

    A) Mobility

    B) For Time:
    21 Front Squats, 135/95
    21 KBS, 70/53
    400m Run
    15 Front Squats, 135/95
    15 KBS, 70/53
    400m Run
    9 Front Squats, 135/95

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

    Tomorrow - Thrusters, Hang power cleans, OHS

  • 8.26.14

     A) Strength - Strict press

    10×3 Strict press, across

    B) Metcon: Ascending Ladder for 7 minutes
    20 DU, 1 Power Snatch(115/80)
    20 DU, 2 Power Snatch
    20 DU, 3 Power Snatch - etc

    *2:1 Singles if efficient at jump rope & 1:1 if moderate.

    Tomorrow - Front squats, KBS, mobility


  • 8.25.14

    Reminder: No afternoon Open Gym on Monday, Tuesday, & Wednesday.  We will not have a Fundamentals Course Monday, Tuesday, & Thursday 

    A) Gymnastics Benchmark
    Max unbroken strict C2B Pull ups - Scale to kipping next, etc.

    B) 5 RFT:
    7 Dead Lifts, 275/185
    30 Air Squats
    7 HSPU

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

     

  • 8.23.14

    Trainers choice - Reminder: No afternoon Open Gym on Monday, Tuesday, & Wednesday.  We will not have a Fundamentals Course Monday, Tuesday, & Thursday.


  • 8.22.14

     A) Mobility

    B) Metcon: Team WOD

    Prowlers


    Burpees

    Slam balls

    Prowlers

    Resurgens Endurance - August 23rd, 5k at last week’s 10 mile TT pace

    *Due to being out of town Monday, Tuesday, & Wednesday of next week we will not have and open gym unless posted on Facebook by coach. - Thanks Coach D


  • 8.21.14

    A) Metcon: "Jackie"

    1000 meter row
    45 pound Thruster, 50 reps
    30 pull-ups

    B) Metcon will go in heats due to the limit of rowers.  During down time focus on a skill or weakness that you want to improve.


  • 8.20.14

    A) Gymnastics: L-sits 5x20 seconds, *GHD Sit-ups 5x10 (advanced)

    B) Metcon: 

    12 Minute AMRAP

    7 Box jumps 24/20"

    10 Push-press 95/65lbs

    20 Double unders

      

    Resurgens Endurance - 4 x 4 minutes of hard effort, 3:00 rest between each hard effort

    Tomorrow - "Jackie"

     


  • 8.19.14

    A) Gymnastics - 50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU

    B) 12 Minute EMOM - 2 Squat cleans, even minutes - 2 Hang squat cleans, odd minutes

     *You choose weight

    Tomorrow - Front squats, box jumps


  • 8.18.14

    A) Strength - Back squats - 5x7 across

    B) Metcon:

    "Sugar Daddy"

    21-15-9 

    Deadlift 225/155lbs

    400m Run after each round

    Resurgens Endurance - 4 x 200m with 60sec rest, 4 x 400m with 90 sec rest

    Tomorrow - Pull-ups & HSPU

     


  • 8.15.14

    A) Mobility 

    B) Metcon: 10 2-minute rounds of:
    5 pull-ups (Scale jumping pull-ups)
    10 push-ups
    15 squats
    5 pull-ups
    10 push-ups
    15 squats
    Max Slam Balls 30/20lbs

    Rest 1 minute between rounds. Post total number of slam balls.

    Resurgens Endurance - 10 mile Time Trial - Saturday 8/16

     

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