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WOD

  • Published in WOD

9-30-15

Wed September 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 **WOD & WINE on FRI OCT. 23rd at 7PM! **ANNUAL HALLOWEEN PARTY on FRI OCT 30th!
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Run 400M or Row 500M
 
Coach's Choice
FOCUS: Gymnasty Stretching
Skill
Every 2 minutes, for 22 minutes: Station 1 – Sumo Deadlift x 3 reps (build in load with the goal of making the last sets today’s heavy triple)
Station 2 – Muscle-Ups x Max Reps (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
Metcon (AMRAP - Rounds and Reps)
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of: Row 250 Meters 30 Kettlebell Swings (53, 35lbs) 15 Ring Dips
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….
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WOD

  • Published in WOD

9-29-15

Tue September 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 **WOD & WINE on FRI OCT. 23rd at 7PM! **ANNUAL HALLOWEEN PARTY on FRI OCT 30th!
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Run 400M or Row 500M
 
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
Coach's Choice
FOCUS:  Halting Clean Deadlift Complex, they are 3 movements
Halting Clean Deadlift+HC+Clean (Technique is most important)
Every 2 minutes, for 14 minutes (7 sets): Build over the course of the seven sets to today’s heavy.
Metcon (Time)
Three rounds for time of: 40 Double-Unders 25 Wall Ball Shots (20/14 lbs) 15 Pull-Ups
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WOD

  • Published in WOD

9-28-15

Mon September 28, 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 SAT evening with time TBD OCT. 24th! **ANNUAL HALLOWEEN PARTY on FRI OCT 30th!
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Run 400M or Row 500M
DROM
Skill Transfer Exercises
1. Snatch Push Press behind the neck. 2. Overhead Squats 3. Heaving Snatch Balance 4. Snatch Balance with Dip. 5. Snatch Balance without Dip.
Coach's Choice
Metcon (Time)
3 Rounds: 500 Meter Row 10 OHS (105/75)
Front Squat (Across with same weight HEAVY)
 
Back Squat (Across with same weight HEAVY)
 
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WOD

  • Published in WOD

9-25-15

Fri September 25, 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
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Coach's Choice
 
Skill
7 Minutes Pull Ups, C2B's, or Muscle-Ups (Low Ring Muscle Up Progression)
7 Minutes Handstand Walks or progressions (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
7 Minutes Alternating Pistols (OR Rolls to Candlestick and if you’re proficient, add weight with a kettlebell)
Metcon (AMRAP - Reps)
Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – Row 150/100 Meters Minute 2 – 15 Kettlebell Swings (53, 35) Minute 3 – Max reps Thrusters (95/65 lbs) Minute 4 – Max reps Pull-Ups
Scale accordingly for each minute, we are MEASURING RX for Thruster reps & Pull-Up reps.
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WOD

  • Published in WOD

9-24-15

Thu September 24, 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
COACHES:  Make sure members know their 2 reps to base off of for the metcon.  Remember it's 30 total reps so be smart with weight.  Must start over each minute.
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Coach's Choice
High Hang Clean + Clean Complex (Build over 8 sets to today’s heavy)
Every 2 minutes, for 16 minutes (8 sets):
Metcon (Weight)
EMOM for 15 minutes:
*Clean or Power Clean x 2 reps
Burpees over Barbell x 4 reps

*Load can vary from minute to minute. Post TOTAL amount of LBS successfully cleaned.

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WOD

  • Published in WOD

9-23-15

Wed September 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
 
Fast forward to Minute 1 for explanation of the movement! https://www.youtube.com/watch?v=2C-uNgKwPLE
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Run 800M
 
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
Coach's Choice
 
Weightlifting
Three sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 45 seconds between legs, and 45 before moving on Nose-to-Wall Handstand Hold x 60 seconds Rest 60 seconds Dumbbell External Rotations x 8 reps each @ 2020 Rest 60 seconds
Metcon (AMRAP - Reps)
In teams of two, with only one partner working at a time…
Complete as many reps as possible in 6 minutes of: Wall Ball Shots Rest until the running clock reaches 8:00, and then…
Metcon (Calories)
Same teams of two, Complete as many calories as possible in 6 minutes of: Rowing on Concept 2
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WOD

  • Published in WOD
Tue September 22, 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
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Row 1000M
Work on consistency
Coach's Choice
Shoulder Press (Build to a Strict 1RM)
Take 15 minutes to build to a 1-RM Strict Shoulder Press
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Power Cleans (135/95 lbs)
10 Pull-Ups
15 Hand-Release Push-Ups
Skill
Four sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds
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WOD

  • Published in WOD

9-21-15

Mon September 21, 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
 
COACHES:  Get through warm up and into Burgener warm-up within first 10 minutes of class.
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
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
Burgener Warm Up Only
1. Down & Finish Pulls 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands (2, 4, 6 inches) 5. Snatch Drops in the pocket
Power Snatch (7 x 1, 1, 1 Single Reps Increasing weight)
Every two minutes, for 14 minutes (7 sets) of: (rest 5-7 seconds between singles) Build over the course of the 7 sets to today’s heavy.
Metcon (Time)
In teams of two, partners alternate complete sets to complete 4 sets each of: 5 Power Snatches (UCW) 15 Kettlebell Swings (53,35) 30 Double-Unders *Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken. POST Snatch weight in comments section.
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WOD

  • Published in WOD

9-18-15

Fri September 18, 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 **Edison Park Elementary Run Sept 19th details TBA! **No SAT CF Classes on 9/19! **No OPEN GYM on SUN 9/20!
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Run 400M or Row 500M
 
Coach's Choice
FOCUS:  DL's & Metcon
Weightlifting
Three sets of: Deadlift Increasing x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes
Metcon (Time)
For time: Row 1000 Meters 25 Thrusters (95/65 lbs) 25 Toes to Bar 100 Double-Unders 25 Toes to Bar 25 Thrusters
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WOD

  • Published in WOD

9-17-15

Thu September 17, 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 **Edison Park Elementary Run Sept 19th details TBA! **No SAT CF Classes on 9/19! **No OPEN GYM on SUN 9/20!
 
 
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Run 800M
 
Coach's Choice
 
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of: 8 Strict Handstand Push-Ups or scale with L-Seated Dumbbell Presses UCW 8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then…
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of: 15 Ring Push-Ups or scale with Push-Ups 15 Box Jump-Overs (24″/20″) Rest 4 minutes, and then…
Metcon (Calories)
Complete as many calories as possible in 4 minutes of: Concept 2 Rower
Read more...
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