WOD: Saturday, November 22, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C)GymNASTY Holds (5 min)

  • 45s Plank Hold (hands)
  • 30s Inch Worms
  • 45s Hollow Body Hold
  • 30s Hollow Body Rocks
  • 45s Superman Hold
  • 30s Superman Rocks
  • 45s Plank Hold (forearms)

(D) Partner Barbell Warm Up (5-10 min)

  • Press x7
  • Behind Neck Snatch Grip Press x7
  • Back Squat x7
  • Front Squat x7
  • Overhead Squat x7
  • Good Mornings x7
  • Deadlift x7
  • Sumo Deadlift x7

(E) Find a 4 Rep Max Sumo Deadlift (25  min)

(F) Rest and set-up/movement review for for Tabata Mayhem

(G) Tabata Mayhem

  • STATION 1: 4min, 20s On, 10s Off of Wall Balls (large classes may start half on station 1, half on station 2 ... when done, these classes should trade equipment for next tabata, then all do stations 3, 4, & 5 together)
  • STATION 2: 4min, 20s On, 10s Off of Alternating intervals of Russian Kettlebell Swings and American Swings
  • STATION 3: 4min, 20s On, 10s Off of Alternating intervals of Air Squats, Plate Overhead Lunges
  • STATION 4: 4 min, 20s On, 10s Off of Alternating intervals of Russian Plate Sit Ups and Supermans
  • STATION 5: 4 min, 20s On, 10s Off of Alternating Intervals Burpees and Push Ups

Tre. Turkish Get Up. Photo by Rafael Vega

WOD: Friday, November 21, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

(D) Handstand Holds and Handstand Practice

(E) Handstand Push-Ups and Progressions ... Handstand Push Up ladder 4-8-12

(F) Conditioning for Time (5 min time limit)

10 Burpees
10 Russian KB Swings 1.5/1.0
20 Burpees
20 Russian KB Swings
30 Russian Sit Ups
30 Russian KB Swings

(H) Close Grip Bench Press 5-5-5-3-3-3

GloboBRO supplemental (do upstairs after class)

  1. Bicep Curls: Warm Up, then 4x3-5 Reps, Heavy
  2. Zottman Curls 3x8-12, 2x Max Out, Light, to Medium Light Weight ... Alternate with 3x8-12 Tricep Extension Using Same/Close to Same weight
  3. Outside: 5x100m Runs/Sprints, 80-90% intensity ... do not reach top speed

WOD: Thursday, November 20, 2014

C2B Fran will be postponed due to possible rain. Instead:

(A) Soft Tissue Work (7 min)

(B) GymNASTY mobility (8 min)

(C) GymNAST holds

  • 45s plank
  • 45s burpees
  • 45s sumo deadlift high pulls

(D) Skill: Rope Climb

(E) Franimal: Thruster, Pull Up Sets as follows

  • 1x21 Barbell Thrusters, 21 Jumping Pull Ups
  • Rest
  • 3x8 Thrusters 95/65, Strict Pull Ups (Sub: Jumping Assisted Strict Pull Ups); Rest after each set
  • 3x7 Thrusters 105/70, Chest to Bar Pull Ups; Rest after each set
  • 3x6 Thrusters 120/80, Kipping Pull Ups; Rest after each set
  • 3x5 Thrusters 135/95, Chest to Bar Pull Ups, Rest after each set
  • 3x15 Thrusters 95/65, Kipping Pull Ups; Rest after each set

Time Permitting (I have no idea how long the above will take):

(E) Rest 3 min

(F) 3 min AMRAP of Burpees

(G) Rest 2 min

(H) Tabata Russian KB Swings

ONE LAST THING ... Where did all the LaX Balls go? We had 30. We're down to 10. If you took one home, please bring it back :P

Bring back the lacrosse balls, please. Photo by Rafael Vega

WOD: Wednesday, November 19, 2014

(A) GymNASTY mobility

(B) Barbell Snatch Warm Up

  • Press x7
  • Behind Neck Snatch Grip Press x7
  • Back Squat x7
  • Front Squat x7
  • Overhead Squat x7
  • Muscle Snatches x7
  • Snatch 2x3

(C) Snatch Triples (sets x reps)

2x3 @ 60%, 70%, 80%

(D) Snatch Doubles

2x2 @ 85%
2x2 @ 90%

(E) Snatch Deadlift (Russian) 3x3 @ 120% of Snatch 1 RM

Strong Back Supplemental

  • 3-4 Sets of 20-30 Reverse Hypers, 30-35 Hollow Rocks
  • 4x14 Snatch Grip Press alternating with 4x MaxRep Dumbbell Rows
  • 3x30 Reverse Hypers Alternating with 3x30 Hollow Rocks
  • 30 Pistols
Tim. Kettlebell Thrusters. Photo by Rafael Vega

Tim. Kettlebell Thrusters. Photo by Rafael Vega