July 13, 2016

Connectivity:

couch stretch 3 x :30

back against wall couch stretch 3 x :30

3 x 10 hs shoulder shrugs + 10 HS shoulder taps + 10 hs hip slaps

 

BBG:

2 sets of 30 reps with 3 minutes of rest in between.

 

squat 1rm<200 (75#) is the weight for both sets (or less if you are restricted)

squat 1 RM 200-300 (95 #) is the weight for both sets

squat 2 RM 300-400 (115#) is the weight for both sets

400+ (135#) is weight for both sets

 

WOD:

 

9:00 AMRAP

115/75 Shoulder to OH x 10

115/75 Deadlift x 10

Double Unders x 30

July 12, 2016

Connectivity

3 x 1:00 Split stretch

3 x 10 Arch to hollow to V ups

4:00 work on free standing hand stand holds

 

BBG:

5 x Power clean from Pocket+ Power Clean From Hang +Power Clean From Floor + 2 Split Jerks

 

WOD:

 

3 x 800m Run, Every 6:00 you will run an 800m run. the time that remains is your rest. Note all three split times for your score

July 11, 2016

Connectivity:

Box Shoulder Stretch 4 x :40 seconds

Strict bear crawls 40′ each direction

3 x 5 toes to bar+ 4 chest to bar + 3 straight leg strict toes to bar

 

BBG: 5 x High Pull from Pocket + Power Snatch From Pocket + Hang Power Snatch

 

WOD:

Chipper:

60 Burpess

50 Thrusters 45/33

30 Pull Ups

Saturday July 9, 2016

Connectivity

3 x 15 Shoulder Shrugs on the bar

3 x :30 PVC Hollow Rocks

2 x 1 min per arm of waiter walks

 

BBG: “Meet day”

10:00 to work to 1 RM Snatch

Rest 2:00 to transition bar weights

10:00 to work to 1 RM Clean and Jerk

 

WOD: 21-15-9

Burpee

wall balls 20/14 to 10 ft target (yes, everyone to 10ft)

Friday July 8, 2016

 

Connectivity:

BB T Spine Stretch 3 x :45 w/ 15 PVC raises after each set

Deep Couch Stretch 3 x :30

3 x 10 HS Shoulder Shrugs + 10 alt Shoulder Taps + 10 Alt Hip Slaps

 

BBG, 15:00 Deadlifts @ 70-85% sets of 5 “by feel”

Ok, this one will be odd for some of you. Pick your %’s based on how you feel that particular day. So week to week you may go up and down in weight. But the goal each week will be to increase tonnage. (pounds on the bar * total number of reps in 15:00) if you get 10 sets of 5 then you did 50 reps. multiply that by the weight on the bar. thats your tonnage.

Here is the idea. Go heavy, but stay fresh the whole time. Each set should look pretty. Aim for effortless. When you feel ready, get up and do another set, no more than 2 mins betweeen sets. So you may do more or less than the other people in class. it doesn’t matter, its based on you. Then next week try to keep the weight roughly the same (remember we select weights on how we feel THAT DAY, and we are on high volume squats so you may be spent some days). This method allows us to get an immense amount of volume but we stay off the CNS. In 15 mins something between 10 and 20 sets is probably good for starting off. STAY FRESH EACH SET. Don’t compromise form and keep a tally of total sets done so we can improve each week.

 

WOD:

10:00 AMRAP

5 C2B

10 HSPU (kipping is allowed)

15 Butterfly sit ups

 

July 6, 2016

Connectivity:

couch stretch 3 x :30

back against wall couch stretch 3 x :30

3 x 10 hs shoulder shrugs + 10 HS shoulder taps + 10 hs hip slaps

 

BBG: We will begin a new squat phase today. It involves a break in phase, today is day 1

 

2 sets of 20 reps with 3 minutes of rest in between.

 

squat 1rm<200 (75#) is the weight for both sets (or less if you are restricted)

squat 1 RM 200-300 (95 #) is the weight for both sets

squat 2 RM 300-400 (115#) is the weight for both sets

400+ (135#) is weight for both sets

 

 

WOD:

8 Min Amrap

8 Toes to bar

8 Hang Power Snatches 95/65

8HR Push Ups

Tuesday July 5, 2016

Connectivity

3 x 1:00 Split stretch

3 x 10 Arch to hollow to V ups

4:00 work on free standing hand stand holds

 

BBG:

5 x Power clean from Pocket+ Power Clean From Hang +Power Clean From Floor + 2 Split Jerks

 

WOD:

4 x 400m* as fast as possible, for your score note the fastest and slowest times.

every 3 Minutes you will run 400m around the building. This workout will reappear this month so note the time it takes you to run all of the laps. If you have a heart rate monitor it would be good to wear it as well. We will be laying an aerobic base this phase. Expect more running. If you need a new pair of running shoes now is the time.