All posts by Hillary

Monday 9/1/19 Happy Labor Day!

10:00am only!
Strength:
 Strict Press
Take 14:00 to develop an 8 rep max.
At 16:00, 1:00 AMRAP at 50% of 8 rep max.
WOD:
“CHEERS”
AMRAP 4:00:
200m run
in time remaining, as many rounds as possible of:
2 bar or ring muscle ups or 4 ring under/overs
4 hand stand push ups
6 squat cleans (115/85)
1:00 rest
5 rounds
25:00 clock
*kick off every round with a 200m run and pick up where you left off each round in the 2/4/6 sequence

Sunday 9/1/19

8:30am

Strength
Week 1 of 5:
Take 5:00 to warm up with bar-light weight 5-5-5 snatch drop
Than take 13:00 to find your 8 rep max Overhead Squat

WOD
PINK CADILLAC
8 Arnold presses (45/35)
16 triangle hollow rocks
24 plate in and outs
7 rounds
Tomorrow, Labor Day: only 1 class, at 10:00am!

Saturday 9/30/19

8:30am, 10:00am Prime Time
Skill:
 To be posted on the white board
WOD:
“WE GOT THIS”
Partner 1:
5 power cleans (135/95 or challenging weight close to rx’d)
10 pull-ups
24 double undersPartner A:
15 box step overs

Each time both of the above are completed, this equals 1 round. 18:00 AMRAP with partners switching roles each round

Thursday 8/29/19

CARL

 

6:00am, 6:00pm

Skill
 After warm up, take 5:00 to work on 1 of the following:
- pull-ups
– rope climbs
– double unders
WOD
“GERRY”, A Hero WOD
18 wall ball shots
18 American kettlebell swings (55/35)
7 power cleans (135/95)
12 burpees
20:00 AMRAP
SCHEDULE UPDATE:
* This Friday 8/28 is the last Beer League of the season!! 6:45pm! If you haven’t participated in one, now is the time! If you haven’t stayed after a Friday class to see what Beer League is all about, stick around and cheer your teammates on! Or join in!
* Monday, 9/2 is Labor Day! Only 1 class will be held, at 10:00am.
REMINDER:
* PLEASE do not forget to start making a habit of signing up for class on your zen planner app. This helps our coaches and your fellow classmates!

 

Tuesday 8/26/19

SIZZ 3
6:00am, 6:00pm
Warm Up:
5:00 cardio of choice
20 slow half kneeling isometric hip flexor contractions (10r/10L)
10 down dog to pigeon with :05 hold
10 rollbacks to wide leg and reach up
Skill:
1. First pull, pause and return
2. First, second, full shrug and return
3. muscle clean
4. hang power clean
first set as a group, 3 reps of each move with PVC. Then:
2 rounds of 5 reps each; weighted.
Athlete chooses weight for both sets.
Strength
5 reps of 5 second descent clean pulls, 0:00-8:00 clock Go Heavy! 0-8:00
Then warm up for 1RM of power cleans, 8:00-12:00
Develop 1RM of power clean, 12:00-23:00
Go down to 60% of 1RM 23:00-25:00.
@ 25:00, EMOTM: 1 power clean, 1 hang power clean, 1 static hold at hang to squat clean w/ :02 pause in the squat position for 5 rounds. 30:00 clock.

Wednesday 8/7/19

IMG_2315

6:00am, 6:00pm, 7:10pm Prime Time

Strength:

12:00 to develop a 6 rep thruster max. At 14:00, EMOTM for 4:00, 3 reps at 60% of 6 rep max. 18:00 clock.

“Moves”

400m run 

15 squats 

10 hand release push-ups 

20 kB swings**

4 rounds for time

Thursday 6/13/19

6:00am, 6:00pm

WOD
JUSTICE
Complete 7 3:00 rounds within a 21:00 clock of
21 sit ups
14 wall balls
descending reps of deadlifts at 60% of 1 rep max (7-6-5-4-3-2-1)
Endurance
500m row x3
2:00 rest between sets
score= slowest round

Friday 4/19/19

Happy Good Friday!

6:30am, 5:30pm

Strength:

power snatch 1-1-1-1

WOD:

“Apple of My Eye”

EMOTM for 16:00

min 1. :30 handstand hold

min 2. :30 plank hold

min 3. 15 hollow rocks

min 4. burpee AMRAP

4 rounds