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WOD

  • Published in WOD

10-30-15

Fri October 30, 2015 Community
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **ANNUAL HALLOWEEN PARTY on FRI OCT 30th! NO CLASSES after the NOON CLASS.
 
 
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Coach's Choice
 
Clean Barbell Work
"All Movements from top of the knee" 6 Down & Finish Shrugs 6 Clean Pulls 6 Power Cleans 6 Front Squats 6 Squat Cleans 6 Push Press
Metcon (Time)
For time: 30 Ground to Overhead (95/65 lbs) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65 lbs) 10 Pull-Ups 400 Meter Run
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WOD

  • Published in WOD

10-29-15

Thu October 29, 2015 Community
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **ANNUAL HALLOWEEN PARTY on FRI OCT 30th! NO CLASSES after the NOON CLASS.
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Row 250M
 
Squat Therapy
10 Minutes of various squat movements or techniques to get more range of motion.
Back Squat (Measure Set 5)
* Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight;
Metcon (2 Rounds for time)
Two sets for times of: Row 500 Meters 30 Ring Dips 20 Toes to Bar Rest 5 minutes between sets
Scaling Option: If you need more than 1 red band you should be scaling RD's. RD's =2 to 1 ratio Bench Dips or Box Dips T2B's =2 to 1 ratio Knee Raises or T2R's
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WOD

  • Published in WOD

10-28-15

**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **ANNUAL HALLOWEEN PARTY on FRI OCT 30th! NO CLASSES after the NOON CLASS.
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Coach's Choice
 
Push Press (Increasing to a 4 rep for today)
Four sets of: Push Press x 4 reps Rest 60 seconds Plank from ground or rings x 60 seconds Rest 60 seconds
Metcon (5 Rounds for reps)
Against a 60-second running clock, for a total of five sets, perform as many reps as possible of: 8 Kettlebell Swings (70, 53lbs) Max Reps of Thrusters (75/55 lbs) If using 55 please use the 15lb training bar!  Thanks Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
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WOD

  • Published in WOD

10-27-15

**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **ANNUAL HALLOWEEN PARTY on FRI OCT 30th! NO CLASSES after the NOON CLASS.
 
 
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Row 1000M
DROM
Gymnastics
Four sets of: Weighted Pull-Ups x 4 reps @ 21X0 (Use WB's if necessary) Rest 10-15 seconds Unweighted Pull-Ups x Max reps @ 21X0 Rest 3 minutes
**If your using bands start with less bands so it's harder, then for second pull up set add more bands to make it easier.
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of: 10 Total Renegade Rows (Men 30+ RX / Woman 12+ RX) 20 Box Jumps (24″/20″) Run 200 Meters
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WOD

  • Published in WOD

10-26-15

**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **ANNUAL HALLOWEEN PARTY on FRI OCT 30th! NO CLASSES after the NOON CLASS.
Community
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Coach's Choice
 
Clean (Measure last set of single cleans)
Every 2 minutes, for 10 minutes (5 sets) of: Clean x 1.1.1 (rest 10 seconds between singles) Rest 30 seconds Strict Handstand Push-Ups or HSPU, Pike Push Ups, or Pike off the box x max reps
Note weight used.
Metcon (Time)
Three rounds for time of: 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Jerks
(115,85 RX) or (135,95 RX+)
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WOD

  • Published in WOD

10-23-15

WOD and Wine is Tonight!!!! 7PM start.

Fri October 23, 2015 Community
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **WOD & WINE on FRI OCT. 23rd at 7PM! We will be CANCELLING the 5:30PM & 6:30PM CF & 5PM BootFit Class that night. **ANNUAL HALLOWEEN PARTY on FRI OCT 30th! NO CLASSES after the NOON CLASS.
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
250M Row DROM
Burgener Warm-up
BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops
SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip
Snatch Balance (Build to today’s heaviest 2 rep snatch balance )
Every 3 minutes, for 18 minutes (6 sets): . . ------------------------------------------------------
Metcon (Time)
12 Power Snatches (115/75 lbs) 12 Box Jumps (24″/20″) 9 Power Snatches (115/75 lbs) 9 Box Jumps (24″/20″) 6 Power Snatches (115/75 lbs) 6 Box Jumps (24″/20″) Run 800 Meters
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WOD

  • Published in WOD

10-22-15

**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **WOD & WINE on FRI OCT. 23rd at 7PM! We will be CANCELLING the 5:30PM & 6:30PM CF & 5PM BootFit Class that night. **ANNUAL HALLOWEEN PARTY on FRI OCT 30th! NO CLASSES after the NOON CLASS.
 
 
Squat Therapy
10 Minutes of various squat movements or techniques to get more range of motion.
Row 250M
 
DROM
Options Inside or Outside: High Knees, Butt-Kickers, Lunges High Kicks, Side Shuffles, Swivel hips Cherry Pickers, Crab Walks, Straight Leg Bear Crawls, Duck Walks, Wheel Barrels
Back Squat (Measure your 85-90% for first part)
Take 12 minutes to build to 85-90% of your 1-RM Back Squat and then…
Three sets of: Back Squat x 2 reps @ 75-85% of your 1-RM Rest 60 seconds Single-Arm Dumbbell Row x 10 reps @ 2111 Rest 60 seconds
Metcon (Time)
For time: Row 1000 Meters followed immediately by . . . Three rounds of: 30 Double-Unders (3 to 1 for scale) 20 Kettlebell Swings (70, 53lbs) 10 HSPU (2 to 1 Pike Push Ups on the floor for Scale ONLY) or (10 PIKE off the BOX for Scale ONLY)
Time cap = 15 minutes and if you cap your score is 15 minutes but in the comments section put your ROUNDS and REPS COMPLETED!
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WOD

  • Published in WOD

10-21-15

**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **WOD & WINE on FRI OCT. 23rd at 7PM! We will be CANCELLING the 5:30PM & 6:30PM CF & 5PM BootFit Class that night. **ANNUAL HALLOWEEN PARTY on FRI OCT 30th! NO CLASSES after the NOON CLASS.
Community
 
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Run 400M
 
Simple Cindy
3 RNDS 10 Pull Ups 10 Push Ups 10 Air Squats
Power Clean (Increasing weight)
Every 3 minutes, for 15 minutes (5 sets): Power Cleans x 5 reps
Goal is to establish today’s 5-RM.
Metcon (Weight)
Every minute, on the minute, for 16 minutes: Even minutes – 8 Burpees Odd minutes – 3 Front Squats from the ground! (use the heaviest weight you believe you can successfully handle – Measuring total weight in lbs of all 24 lifts.  Increasing weight only on lifts 8 and 12 if you choose)
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WOD

  • Published in WOD

10-20-15

**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **WOD & WINE on FRI OCT. 23rd at 7PM! We will be CANCELLING the 6:30PM CF & 5PM BootFit Class that night. **ANNUAL HALLOWEEN PARTY on FRI OCT 30th!
Community
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Run 400M or Row 500M
 
Coach's Choice
Touch on SKILLS Turkish Get Ups & METCON movements!
Skill
Three sets of: Front-Racked Alternating Lunges from the ground x 8 reps each leg @ 2011 Rest 60-90 seconds Turkish Get-Ups x 3 reps each arm Rest 60-90 seconds Side Planks x 30-45 seconds each side Rest 60-90 seconds
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes of: 1: DB Weight Burpee Deadlifts x 3 reps 2: Alternating Dumbbell Rows from the Plank x 5 reps (each arm) 3. Dumbbell Thrusters x 7 reps
(Men 30+ lbs RX, Woman 15+ lbs RX)
Rest 2 minutes then repeat starting where you left off.
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WOD

  • Published in WOD
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Row 250M
 
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Bench Press (Measure Set 5 )
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
Metcon (AMRAP - Reps)
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 30 seconds
60 seconds of Push Press (95, 65)
Rest 30 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 2 Minutes

This will take 22 Minutes to complete

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