Monday 10/2/17
Strength Clean Grip Deadlift: 3RM. Rest 3-4:00 – Can be done Touch n Go. – Beginner: Work up to a comfortable load in 5-6 sets. Conditioning “Pelti” For time: 10-9-8-7-6-5-4-3-2-1 Squat Cleans (135, 95) Burpees 15:00 Cap L3: (115, 75) L2: (95, 65) L1: (75, 55)...
OUTWOD – October 27
OUTWOD is the largest international initiative for bringing together LGBT+ athletes and their allies to raise funds for local charitable organizations and sweat together in a safe, inclusive group fitness environment. Our mission is to promote active and fit...
Friday 9/29/17
Strength 1) Front Box Squat: 6 x 4 @65%, every 60-75s. – Use a 13-15# Box + Slightly Wider stance than normal – If you have access to bands or chains drop the percentage to 55%. – 5% heavier than last week 2) Power Snatch: EMOM 6: 2 Reps @75% – These are “cluster...
Thursday 9/28/17
Skill Gymnastics Skill Work *Spend 5:00 Working on 1 Skill then perform EMOM style: EMOM 8: ODD Minutes: 30s of Gymnastics Skill EVEN Minutes: 30s of Double Unders or Double Under Practice *Choose same skill as last week if you were in class. Conditioning EMOM 20:...
Wednesday 9/27/17
Strength Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @80-85% of Push Press. – 1 Hang Power Clean + 1 Push Press + 1 Push Jerk – Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed. Conditioning “Pattycake” For time: 21-15-9 KBS (53, 35)...
Tuesday 9/26/17
Conditioning Every 7:00 x 3 Sets: Row 750 Meters 75 Double Unders 50 Abmat Sit-ups L2: (50 Double Unders) (30 Abmat Sit-ups) L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups) *If rowing is not a viable option sub an 800m run or 3:00 Bike each round....
Monday 9/25/17
Strength Paused Back Squat: Work up to a 3RM. Rest 2:00 – 8-10 Sets – 1 Second Pause Beginners: 5 x 5, adding if form permits. Conditioning “Lights Out” For time: 15-10-5 Power Cleans (165, 115) 30-20-10 Goblet Squats (53, 35) Rx+:(185, 125) (70, 53) L3: (135, 95)...
Friday 9/22/17
Strength 1) Front Box Squat: 6 x 4 @60%, every 60-75s. – Use a 13-15# Box + Slightly Wider stance than normal – If you have access to bands or chains drop the percentage to 50%. 2) Power Snatch: EMOM 6: 2 Reps @70% – These are “cluster sets” meaning you drop and reset...
Thursday 9/21/17
Skill Gymnastics Skill Work *Spend 5:00 Working on 1 Skill then perform EMOM style: EMOM 8: ODD Minutes: 30s of Gymnastics Skill EVEN Minutes: 30s of Double Unders or Double Under Practice Conditioning 4 Rounds of 60s Work/30s Rest 1a) Wallballs (20, 14) 1b)...
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